best fitness plan for s&v movement/quickness
- Thread starter 2ndServe
- Start date
joe sch
Legend
You are concerned with your forward movement and ability to stay low and balanced ...
Off court work lunges and deep knee bends.
On court work all types of approach shots and half-vollies and of course lots of SV practice
Good luck !
floridatennisdude
Hall of Fame
Conditioning wise - I would do some agility ladders, cone sprints, and jump roping. Anything that works on a quick and explosive first step.
Strength wise - I would do a ton of lower body circuits. 2 or 3 times a week with a 48 hour rest between to recover fully. Lunges, squats, dead lifts, extensions, curls, calf raises, etc.
Tennis wise - I would work on a lot of half volleys and low volleys near the service line and closing in. Id also want my serve to be very fine tuned. Other than drills on those shots, a lot of practice points and sets focused on playing 100% s/v.
Strength wise - I would do a ton of lower body circuits. 2 or 3 times a week with a 48 hour rest between to recover fully. Lunges, squats, dead lifts, extensions, curls, calf raises, etc.
Tennis wise - I would work on a lot of half volleys and low volleys near the service line and closing in. Id also want my serve to be very fine tuned. Other than drills on those shots, a lot of practice points and sets focused on playing 100% s/v.
Yes, off court work is nice, but you have ONE month....no fruits gathered after such a short time.
Instead, work ON court, by yourself. Stand at service position with racket, shadow swing or hit a ball, come to service line, stop, split, move forwards one step, stop, split, then move back to NML for an overhead stroke.
Work on what you are going to do, not yoga or blind exersises.
Instead, work ON court, by yourself. Stand at service position with racket, shadow swing or hit a ball, come to service line, stop, split, move forwards one step, stop, split, then move back to NML for an overhead stroke.
Work on what you are going to do, not yoga or blind exersises.
floridatennisdude
Hall of Fame
^^^good point, take the "strength" component out of my suggestion. I'd just do the sprint work stuff and the tennis stuff. The sprint work 2-3x per week might not make much of a difference in 30 days, but it can't hurt to be fitter. I'd do it until 72 hours prior to your first match to give enough recovery time. 3 nights of tennis drills and point play work and you'd be pretty sharp in a month.
Setmatch45
Rookie
What level tennis are we talking about? Are you in shape? I would add certain weight movements along with agility work. As far as tennis work on weekness. Lunge (getting lower in your tennis shot) squats (everything starts with squats) don't go to heavy keep it a bit light but go deep in the lunge or squats. Stiff leg dead lifts again light full range of motion. Than finish with extensions and leg curls. I would do this two days per week along with calf raises. Stretching make the muscles longer very key stretch twice per day at minimum. Agilty work cone drills sprints ladder drills than some hitting drills with lots of movement. Do the agilty stuff on days when you not lifting. Did I mention stretch stretch stretch! Than tennis work on weekenss. Now again if your a 4.5 or 5.0 in great shape this will help but not huge. It depends on you and your situation. Good luck my districts are next weekend can't wait!
r2473
G.O.A.T.
"quickness" is part anticipation, part technique, and part fitness / raw speed
you have a month. spend your time where you think it will benefit you the most
floridatennisdude
Hall of Fame
As LeeD pointed out to me, the guy is working with a less than 30 day window. Strength building in that short of a time frame is unlikely. Some extra running may be of some benefit, but skill fine tuning is probably the priority.
If the guy were trying to rebuild his game to s/v, I'd agree 100% with all you state.
Setmatch45
Rookie
I get sectional in a month. Other than working with a good pro on some weeker points not much is going to work really. To little to late comes to mind. But the fact is getting a bit quicker I would start this plan now and keep it going results will come.
Do you play singles or doubles?
doubles this season
Doubles, limit your quickstep practice to one side of the court, including the middle. Remember to close the net after your shadow first volley, then really work on getting sideways and then back to cover overheads landing in NML.
When you volley, aim for low up the middle, so netperson poaching has to hit up, and confusion can reign over who takes the ball. When they start to cover the middle, it opens up the alleys.
If your volleys start to pop up for some reason, just keep it away from the netman. Usually, a sharp volley stroke with a closed stance cures floating volleys.
When you volley, aim for low up the middle, so netperson poaching has to hit up, and confusion can reign over who takes the ball. When they start to cover the middle, it opens up the alleys.
If your volleys start to pop up for some reason, just keep it away from the netman. Usually, a sharp volley stroke with a closed stance cures floating volleys.
Setmatch45
Rookie
i like what Lee posted may use that as I head into districts
