How do you get fast? I want to become de Minaur of 4.0s!

ChaelAZ

Legend
Post a pic of you body shape.
Be ready for comments.
Training daily will be in there.


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megamind

Hall of Fame
Post a pic of you body shape.
Be ready for comments.
Training daily will be in there.


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don't see how that would help

i'm definitely healthier than average, my endurance is pretty good (good 3 setter record because i don't tire much, and my opponents do seem to feel more tired)

just need to speed up my max velocity
 
just need to speed up my max velocity
You're looking to increase acceleration, not velocity. You'll need to work on your fast twitch muscle with plyometrics and other explosive exercises: spider drill, ladder drill, footwork, balance, etc. Don't ignore flexibility: you're going to be putting increasing strain on your body and need to make sure it's ready to handle it.

You might also need to learn how to slide on a hard court; are you willing to do that [watch how De Minaur comes to a stop: it's not a gentle process]?
 

WestboroChe

Hall of Fame
You're looking to increase acceleration, not velocity. You'll need to work on your fast twitch muscle with plyometrics and other explosive exercises: spider drill, ladder drill, footwork, balance, etc. Don't ignore flexibility: you're going to be putting increasing strain on your body and need to make sure it's ready to handle it.

You might also need to learn how to slide on a hard court; are you willing to do that [watch how De Minaur comes to a stop: it's not a gentle process]?
Of course it’s not just about speed but the ability to do it over and over again. Recovery and endurance can’t be ignored. I can hit hard serves but it becomes a lot harder after I’ve chased down three tough balls on the previous point.
 

WestboroChe

Hall of Fame
I would suggest by doing some simple exercises to strengthen the calf muscles. Since these are the muscles that activate the heel and get you on your toes this should help you with your first step and such. Then do three cone drills and up and back drills. If you can have someone feed you balls to hit that would help. Start slow and make sure you stretch. Do this For twenty minutes twice a week and you will see an increase in your explosiveness. Do some cardio like running to add endurance.
 
Of course it’s not just about speed but the ability to do it over and over again. Recovery and endurance can’t be ignored. I can hit hard serves but it becomes a lot harder after I’ve chased down three tough balls on the previous point.
Fair enough. However, a lot of people do exercises more optimized towards endurance [ie treadmill] than acceleration [ie sprinting].

Also, don't forget that most injuries occur during the deceleration phase: the faster you're going, the more energy it takes to stop in a balanced manner.
 

tonylg

Professional
As above, speed is generally something you are born with and if you're not, it's really hard work doing court sprints, lifting weights and adding flexibility.

What you can do as a hacker is improve your balance and anticipation so that you take the first step much earlier and get up to speed quicker.

For most, that will make a bigger difference throughout a set than simply adding outright speed.
 

Mr.Lob

Legend
You can only max out with the DNA you were born with. I'm guessing you could gain about 5-10% in speed, but you'll never be Carl Lewis. :(
 
You can only max out with the DNA you were born with. I'm guessing you could gain about 5-10% in speed, but you'll never be Carl Lewis. :(
Interestingly, if the sprints were shorter distances, Lewis would be an also-ran [pun intended]. Watch his races in the 100m and observe how he's slow out of the blocks but somewhere near the 50-60m mark, he shifts into overdrive and dusts everyone.
 

chic

Rookie
No one here's mentioned yet, but a lot of what separates "speeds" of upper level tennis players is how soon they react to where the ball will be going. Hip and stance positioning when setting up shots rather than arc of the ball for example. Review pro practice sessions and look at the difference when they hit down the line vs cross court. Watch in frame by frame and full speed and try to track the differences as soon as possible.

Explosive exercises such as box jumps can help your explosive first step. Sprint and footwork drills will help with fast twitch and top speed, also with the ability to get in position once you've run where you want.
 

Mr.Lob

Legend
Interestingly, if the sprints were shorter distances, Lewis would be an also-ran [pun intended]. Watch his races in the 100m and observe how he's slow out of the blocks but somewhere near the 50-60m mark, he shifts into overdrive and dusts everyone.
Yep. I remember when he ran. Lewis had that other gear. Great jumper too.
 

megamind

Hall of Fame
Your strokes are lacking if you need speed to win.
who says im losing? I've got a 6 match winning streak at the moment, but always hoping to get better! I know I could win more easily if I was faster, there are points I play, where I'd win if I was faster
 

onehandbh

Legend
Explosive exercises such as box jumps can help your explosive first step. Sprint and footwork drills will help with fast twitch and top speed, also with the ability to get in position once you've run where you want.
Yes, but I do not recommend doing a lot of plyometics unless you are not overweight and already have a decent strength base, because the maximum forces your knees and joints will face from doing plyos is quite high.
 

Curious

Legend
who says im losing? I've got a 6 match winning streak at the moment, but always hoping to get better! I know I could win more easily if I was faster, there are points I play, where I'd win if I was faster
Are you overweight? Are you doing any fitness training?
 

Rosstour

Hall of Fame
don't see how that would help

i'm definitely healthier than average, my endurance is pretty good (good 3 setter record because i don't tire much, and my opponents do seem to feel more tired)

just need to speed up my max velocity
Well...

my favorite approach to gaining lots of speed is to be born with a genetic predisposition to having lots of fast twitch muscle fibers
As above, speed is generally something you are born with and if you're not, it's really hard work doing court sprints, lifting weights and adding flexibility.
This.

Dominic Thiem has commented on this, that you're either born with 'explosiveness' or you aren't. And he sounds like a guy who understands that he wasn't (and his game reflects that).

I'm 38 and I don't work out...and I sit in a horrible chair for 50+ hrs a week at work. My feet, legs and hips are so weak that I sometimes shake and have problems balancing while simply standing up.

Yet, my hitting partner (28 former DIII college player) always compliments my movement. I'm slowing down a bit from all the inactivity and age, but when I'm on the court it seems to not matter.

My Dad just turned 70 and moves like a 40-year-old. He doesn't work out either and has literally never done a hamstring stretch in his life. It's mostly genetic.

Everyone does something very well. So if your strokes and your endurance are the foundation of your game, just work with that. I may be a speed demon at Federer's age, but I'd probably lose to you in spite of that.
 

Chadalina

Legend
I wanna get faster, as it'll help me win more points.

What do yall do to get faster on the courts?
One of the best drills ive seen is where you have someone behind you tossing balls in front of you. You have to get them on one bounce.

Coach can make them come from different sides, speeds and heights. Its a great reactive one.

Pretty sure it has a name or someone has a video.

Running around cones isnt going to help you on the tennis court, its a static pattern. The mind has to be faster than the feet or they never get the order.
 

onehandbh

Legend
Well...

This.

Dominic Thiem has commented on this, that you're either born with 'explosiveness' or you aren't. And he sounds like a guy who understands that he wasn't (and his game reflects that).

I'm 38 and I don't work out...and I sit in a horrible chair for 50+ hrs a week at work. My feet, legs and hips are so weak that I sometimes shake and have problems balancing while simply standing up.

Yet, my hitting partner (28 former DIII college player) always compliments my movement. I'm slowing down a bit from all the inactivity and age, but when I'm on the court it seems to not matter.

My Dad just turned 70 and moves like a 40-year-old. He doesn't work out either and has literally never done a hamstring stretch in his life. It's mostly genetic.

Everyone does something very well. So if your strokes and your endurance are the foundation of your game, just work with that. I may be a speed demon at Federer's age, but I'd probably lose to you in spite of that.
I totally disagree.

Work on your weaknesses because your opponents are going to target them.

Sure, we are all born with certain athletic attributes/strengths/weaknesses, but we can always push to improve.
 

tonylg

Professional
I totally disagree.

Work on your weaknesses because your opponents are going to target them.

Sure, we are all born with certain athletic attributes/strengths/weaknesses, but we can always push to improve.
Definitely work on it, but don't kid yourself that you're going to become a speed machine. Swartzman can work on his serve all he wants, he'll never be the next Isner. Same as Wawrinka will never be a de Minaur and Djokovic will never have a net game. Those guys realise that and play to their strengths.

As above, definitely work on balance, anticipation and speed of that first step. It will make more difference to most low level players than a pile of outright speed.
 

tonylg

Professional
Djokovic’s serve today is much better than it was years ago.
Absolutely it is. In fact, I'd also say it has improved quite dramatically recently too. At his height, he should have a good serve.

I spent years and years doing court sprints, skipping, ladder drills and all kinds of things to improve my speed. I spent countless hours doing the drill above where you chase a ball thrown from behind and also used to do it rebounded off a basketball backboard. I was just about as fast as I could have been, but still a complete slug compared to some guys who did zero work, just had natural speed.

The thing isn't to avoid working on your weaknesses, it's to improve them as much as possible and find ways to cover for them. For me, that was anticipation and early movement. People thought I looked slow but was fast. I was slow, I just tried to get a head start. That worked well, until my eyes went :-D
 

Bender

G.O.A.T.
What if someone is slow and has slow anticipation and starts their swing after the ball bounces?
Then that person secretly has bullet time but isn't telling you
Absolutely it is. In fact, I'd also say it has improved quite dramatically recently too. At his height, he should have a good serve.

I spent years and years doing court sprints, skipping, ladder drills and all kinds of things to improve my speed. I spent countless hours doing the drill above where you chase a ball thrown from behind and also used to do it rebounded off a basketball backboard. I was just about as fast as I could have been, but still a complete slug compared to some guys who did zero work, just had natural speed.

The thing isn't to avoid working on your weaknesses, it's to improve them as much as possible and find ways to cover for them. For me, that was anticipation and early movement. People thought I looked slow but was fast. I was slow, I just tried to get a head start. That worked well, until my eyes went :-D
I guess it's time to work on your hearing then
 

WestboroChe

Hall of Fame
Ok so you’re either born with speed or your not. You’re also born with good hand eye or your not. But practice will improve any skill. The OP is not looking to join the tour just up his speed. All these pros practice footwork too so there is obviously some value to it.
 

golden chicken

Professional
Anticipation counts for like 50% of perceived speed / movement on court.
This.

But I'd also add that many players get lazy in two ways that hurt their time to the next ball:

1: They don't split step on every ball.

Standing tall and sort of falling towards the direction you want to go is not efficient, so be sure you split step to get that low center of gravity, wide base, and primed muscles so you can push off the instant you recognize the next ball.

2: They don't move after they've hit the ball.

There's a decent amount of time after you've hit your ball before your opponent can do anything about it (unless they are coming in for a volley) and rec players don't take advantage of the time in order to reposition themselves during that time.

Sometimes, they even sort of drift and follow the ball crosscourt when they should drift away to cover the wide angle return.

You can also work on positioning yourself to draw certain shots from your opponent.

For example, if you approach crosscourt, you can be half a step late and appear to have the crosscourt shot covered, forcing your opponent to hit down the line, but you're still moving that direction so lunging to cover down the line is natural.
 

WestboroChe

Hall of Fame
This.

But I'd also add that many players get lazy in two ways that hurt their time to the next ball:

1: They don't split step on every ball.

Standing tall and sort of falling towards the direction you want to go is not efficient, so be sure you split step to get that low center of gravity, wide base, and primed muscles so you can push off the instant you recognize the next ball.

2: They don't move after they've hit the ball.

There's a decent amount of time after you've hit your ball before your opponent can do anything about it (unless they are coming in for a volley) and rec players don't take advantage of the time in order to reposition themselves during that time.

Sometimes, they even sort of drift and follow the ball crosscourt when they should drift away to cover the wide angle return.

You can also work on positioning yourself to draw certain shots from your opponent.

For example, if you approach crosscourt, you can be half a step late and appear to have the crosscourt shot covered, forcing your opponent to hit down the line, but you're still moving that direction so lunging to cover down the line is natural.
Of course that’s why people are usually taught to approach DTL or chip and charge.
 

Wise one

Hall of Fame
I play regularly with a friend nicknamed 'Sloth', who is 6 feet tall and weighs about 260lbs. He gets just about everything I throw at him. He beats everybody 6-1 or 6-0. I am amazed at how quick he is.
 

dgold44

G.O.A.T.
Maybe in another parallel world you’re born 100
And die as new infant !!
Maybe I can actual grapple and strike and become the UFC feather weight champ
 
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