How do you get fast? I want to become de Minaur of 4.0s!
- Thread starter megamind
- Start date
Raul_SJ
G.O.A.T.
6-1 160 versus 5-6 240 (not muscle, mostly fat).
Who has the grappling edge?
You should but not the striking edge
Raul_SJ
G.O.A.T.
I am the lighter taller guy.
If the short heavy guy pins me, I don't think I could get him off.
I am the lighter taller guy.
If the short heavy guy pins me, I don't think I could get him off.
that has Been my top goal
RyanRF
Professional
As much as I dislike this answer... Some people are just born with it.
I'm lucky to be one of those people. I'm 5'9", 145 lbs, 33 yrs old, average shape, 4.0-4.5. I'm fast AF on the tennis court. I'm faster than 95% of the hundreds of 3.5 to 4.5 people I've played with. The other 5% seem equal. I'm not the kind of person to brag or exaggerate. God knows my tennis game has all sorts of issues, but running down balls is not one of them.
Funny thing though, I'm not a super fit guy. I didn't play sports growing up and didn't pick up tennis until my 20s. I don't run or lift. I hate going to the gym. I hate jogging. I could do maybe 3 miles at an 8min pace and then would have to slow down or pass out. I play with people that are obviously more fit than me and would embarrass me in the gym or on the track. And yet... they're not faster on the tennis court.
Something about chasing down tennis balls just works for me. Maybe it's the fact that I only have to sprint in 3-4 second bursts. Maybe it's because my goal is so immediate and visible. Maybe I've also got good anticipation.
Some part is definitely mental. In the sprint I'm thinking: "They're not expecting me to get that ball. I know I can get that ball." And when I get to that ball and play one more shot my opponent doesn't expect I immediately feel the reward, regardless of how the point plays out.
Watching other players I get the sense that not everyone thinks that way. They don't scramble and strain and lunge and reach beyond their comfort zone. They'll make an effort, but not an all-out effort. They're probably thinking "good shot. next point."
I say all this not to discourage drills, exercise, fitness, etc. All of that will be helpful. However some of it is natural, and some of it is mental, and I think those parts are pretty significant.
I'm lucky to be one of those people. I'm 5'9", 145 lbs, 33 yrs old, average shape, 4.0-4.5. I'm fast AF on the tennis court. I'm faster than 95% of the hundreds of 3.5 to 4.5 people I've played with. The other 5% seem equal. I'm not the kind of person to brag or exaggerate. God knows my tennis game has all sorts of issues, but running down balls is not one of them.
Funny thing though, I'm not a super fit guy. I didn't play sports growing up and didn't pick up tennis until my 20s. I don't run or lift. I hate going to the gym. I hate jogging. I could do maybe 3 miles at an 8min pace and then would have to slow down or pass out. I play with people that are obviously more fit than me and would embarrass me in the gym or on the track. And yet... they're not faster on the tennis court.
Something about chasing down tennis balls just works for me. Maybe it's the fact that I only have to sprint in 3-4 second bursts. Maybe it's because my goal is so immediate and visible. Maybe I've also got good anticipation.
Some part is definitely mental. In the sprint I'm thinking: "They're not expecting me to get that ball. I know I can get that ball." And when I get to that ball and play one more shot my opponent doesn't expect I immediately feel the reward, regardless of how the point plays out.
Watching other players I get the sense that not everyone thinks that way. They don't scramble and strain and lunge and reach beyond their comfort zone. They'll make an effort, but not an all-out effort. They're probably thinking "good shot. next point."
I say all this not to discourage drills, exercise, fitness, etc. All of that will be helpful. However some of it is natural, and some of it is mental, and I think those parts are pretty significant.
tennishabit
Legend
the best person u can be, or should be, is urself.............the 'speed' u'r talking abt must be 'acceleration/deceleration', man. watch out ur keens/ankles.......dey won't last very long if u want to be some1else, man
...............tennishabit
Legend
spot on , man..................it's not 'run' or 'speed' at all n has very little to do w/ those. it only takes most likely <3 or 4 sec n in most cases only 1 or 2 as rec-ers won't hit extremely hard topspin super-duper wide to create distance for u to chase. maybe we should use a more proper word here, 'reflection'. it's something u 'r born w/ n very limited room to improve by training no matter how hard u train, man
......................
Morch Us
Hall of Fame
Right on money.
Most rec players would get maximum benefit from starting early and explosively. Delayed start is what makes you look slow. OP if you don't believe me take a video and see yourself.
Most rec players would get maximum benefit from starting early and explosively. Delayed start is what makes you look slow. OP if you don't believe me take a video and see yourself.
Here you go man
1. Power lift (squat, dead, bench, power clean, shoulder press) 3 times per week
2. Functional training (plyometrics, footwork drills, core work, stability work) 2 - 4 times per week
3. Stretch everyday
4. Work technique (learn how to move) into the functional training. Notice how stable the hips and shoulders are in that crazy footwork video (he isn't wasting time and energy by moving vertically)
1. Power lift (squat, dead, bench, power clean, shoulder press) 3 times per week
2. Functional training (plyometrics, footwork drills, core work, stability work) 2 - 4 times per week
3. Stretch everyday
4. Work technique (learn how to move) into the functional training. Notice how stable the hips and shoulders are in that crazy footwork video (he isn't wasting time and energy by moving vertically)
megamind
Legend
mad dog1
G.O.A.T.
Increases power to be more explosive.
As a personal trainer, this is the regimen I recommend:
Sprint up stairs.
Do it a lot.
Play tennis.
Do it a lot.
tennishabit
Legend
In short burst sprints. Going up hills........ride mt bike,
do it a lot
Long distance constant speed won't help much.
SystemicAnomaly
Bionic Poster
@AlexSV @mad dog1 @megamind
https://breakingmuscle.com/fitness/explosiveness-and-technique-weightlifting-versus-powerlifting
'Powerlifting' appears to be something of a misnomer. Power implies explosiveness yet powerlifting is much less explosive than Olympic-style lifting. I would think the latter to be much more beneficial if your goal is to be more explosive / quicker.
https://breakingmuscle.com/fitness/explosiveness-and-technique-weightlifting-versus-powerlifting
Last edited:
SystemicAnomaly
Bionic Poster
Split steps, of course. But properly timed. And learn how do put yourself off balance for a quicker start -- as an elite sprinter does at the start of a race. Gravity steps, Flow steps and Mogul moves. Make sure that you are on the balls of your feet after your split step (or flow step) and for your recovery steps.
For training for power (explosiveness): rope skipping, wind sprints, jump squats, and other plyometric exercises.
For training for power (explosiveness): rope skipping, wind sprints, jump squats, and other plyometric exercises.
SystemicAnomaly
Bionic Poster
Beyond the split step:
https://tt.tennis-warehouse.com/index.php?threads/advanced-footwork-thread.205048/
https://tt.tennis-warehouse.com/index.php?threads/advanced-footwork-thread.205048/
tennishabit
Legend
yup man, absolutely.......short burst/acceleration at max. speed is the only way to take u out of the comfort zone in order to expand it gradually. researchers found a couple of 6 sec burst sessions worth >30 min jogging
........i prefer whole body weight push on my downhill/mt bike as no impact on my knees/ankles at all n i reckon ppl can do the same w/ a indoor stationary exercise bike too
...................
megamind
Legend
will then u can become the mini me version of hulk hogan
6-1 aint nothing to be ashamed of
Brave Tennis
New User
.
Sent from my SM-N960U using Tapatalk
Sent from my SM-N960U using Tapatalk
S&V-not_dead_yet
Talk Tennis Guru
If you do nothing except the quickness drills, that is probably a true statement.
If you also balance it out with flexibility and strength training, I would disagree.
And there are plenty of opportunities for injury even if one doesn't try to get quicker.
Why should you not do a lot of coordination drills?
Why wouldn't you get quicker? That's the whole purpose of the drills.
And what does "long run" mean? If he gets faster in the short-run, he might decide it's worth the effort.
That is surely critical. But it doesn't negate the importance of quickness.
If you aren't fast in the first place, you can't get faster. What you can do is anticipate your opponents next shot better, so you are ready to move their. Plus improve your footwork, so you are ready to move instantly.
The one thing I have going for me is speed, I am short, light and can kill my momentum virtually instantly. There are very few shots I can't run down. I would trade some of that speed for more height and power. Endlessly running things down is an exhausting way to play.
The one thing I have going for me is speed, I am short, light and can kill my momentum virtually instantly. There are very few shots I can't run down. I would trade some of that speed for more height and power. Endlessly running things down is an exhausting way to play.
Curious
G.O.A.T.
How can you say that?
We’re not talking about enlarging a nose or a penis by exercise!
S&V-not_dead_yet
Talk Tennis Guru
Of course you can. Simplest for many is to lose some weight. Next up is getting more fit: how many balls do people let go because they're tired or they anticipate getting tired later and so want to conserve energy?
Working on the fast twitch muscles absolutely can make you quicker.
Working on coordination can also work wonders if one is not very coordinated [big potential gains]. This will be much more difficult to change, though.
Both excellent suggestions.
You can't change your height but you could certainly increase your power.
And look on the bright side: as exhausting as it is to play that way, think of how frustrated your opponents must get when you get yet another ball back?
S&V-not_dead_yet
Talk Tennis Guru
Diminishing returns are a problem of life; you just have to determine how much effort you're willing to put in for a certain amount of return.
I don't think the OP has to worry about the "Fed/Nole/Rafa vs everyone else" paradigm in rec league play. He wants to get faster [IMO he meant "quicker"] as a way to improve. If speed allows you to get one more ball back, I think that's very valuable at 4.0.
Keendog
Professional
Well consider the value poposition. Thing is he only has limited time to either do exercises or practice. He is ageing like all of us so will slow down regardless over time. Would he be better off spending time trying to power up his forehand or first serve so he only has to move forward to the net instead of side to side? If he invests in practice he should hold the benefit for a lifetime. If he runs around cones how much better off is he?
If he has unlimited time then it is a different matter.
S&V-not_dead_yet
Talk Tennis Guru
I don't look at it as an "either/or" proposition. It's a % game: how much time and energy do you want to devote to one thing and another? I could make a counter-argument that quickness will serve [no pun intended] in many situations whereas the serve only applies 50% of the time.
Neither argument is "right" or "wrong"; how one decides depends on one's goals, potential gain, learning curve, etc. it's different for everyone.
Znak
Hall of Fame
@megamind I support this quest! @chic had some solid advice in doing explosive workouts. I subscribe to Matt's newsletter I recall him speaking to specific exercices in regards to this topic, his blog is offered here: http://www.mattspoint.com/blog
I would incorporate specific leg weight training exercises, agility training, sprint training and acceleration training.
Maybe @Hitman would be able to offer some sound advice with more specifics?
I would incorporate specific leg weight training exercises, agility training, sprint training and acceleration training.
Maybe @Hitman would be able to offer some sound advice with more specifics?
Keendog
Professional
Yes I wasn't really helping OP with his question but it is good to point out it may be more effort than it is worth.
To address OP's question, the easiest way is to lose some weight. If you are 70kgs and lose 3.5kgs, that is 5% of your body weight gone and will really speed you up. From experience I've found the easiest way to lose it is a good old fashioned bout of gastroenteritis
Still, beats doing squats...Because professional athletes can't do it. Take footballers (soccer in American), pace is a massive asset in many positions, so why don't slow players do exercises to speed up? If athletes could add as much pace as they liked, there wouldn't be any slow players.
You're right that if a person is out of condition, carrying extra weight, they can get faster but every person has a "pace" limit.
In tennis it is more than simply how fast you can run on the court, it is how quickly you can change direction and kill your momentum. I am fast on a tennis court not because I can sprint quickly but because I am light and have a low centre of gravity. Which means I can change direction very quickly. If you haven't got those advantages, you will be slower.
In the same way that I can hit the gym to the end of time, I will never be able to match the power and serve power of bigger and taller players.
Curious
G.O.A.T.
There’s a big difference between the above statement and saying that there’s a ceiling for everyone.
golden chicken
Hall of Fame
To sum up,
Work on anticipation and shot recognition so you can optimize the speed you already have.
Work out so you can increase the speed until you reach your personal limit.
Don't bother.
Work on anticipation and shot recognition so you can optimize the speed you already have.
Work out so you can increase the speed until you reach your personal limit.
Don't bother.
Curious
G.O.A.T.
Can we delete the underlined part?To sum up,
Work on anticipation and shot recognition so you can optimize the speed you already have.
Work out so you can increase the speed until you reach your personal limit.
Don't bother.
I’m worried some may stop too early thinking they’ve already reached their limit.
golden chicken
Hall of Fame
Can we delete the underlined part?
I’m worried some may stop too early thinking they’ve already reached their limit.
Little of Column B, little of Column C?
Znak
Hall of Fame
Moveforwardalways
Hall of Fame
Well, in that case, right now you are as fast as you will ever be. Enjoy it, and train so that you lose it more slowly than you would otherwise. Despite what people will tell you, you cannot get significantly faster. If you were overweight, losing weight would help. But that’s about it. You can get better at anticipating where the ball will go, and you can move more efficiently on the court, but your speed is likely already maxed out.
