Over 50; losing footspeed to my backhand

[a10best]

What drills do you do to improve your lateral footwork?
I do sprints, lateral skips, lite practice, and sets.
Strangely my FH lateral speed has improved with a squash shot on the run while my footwork to my BH has deteriorated noticeably so I am not in position to come over the ball and have to slice.
What would you do when your feet don't move quick enough to one side repeatedly?

 

[chic]

How's the muscle balance on both sides?
If you feel like the fh is improved or as good as it was then could point to issues with just one side of your body in terms of strength or stabilizer muscles. Is your eyesight equally strong on both side? Are you holding your fh prep in neutral?

Weighted split lunges and Cossack squats are some of my favorite exercises that feel like they pay tennis dividends.
Ankle strengthening, straight leg hops and squat jumps all seem helpful as I improve at tennis.

But addressing/diagnosing why one side is worse seems important as step 1 so you're not focusing on the wrong thing.

 

[socallefty]

Do you have a 1HBH? If so, it could just be the technique difference between FH and BH. You can drive the FH even when hitting late from an open stance. You talk about a squash shot which is typically a slice. With a 1HBH drive, you have to hit the ball early in front of your body typically with a closed or neutral stance and so you need to get to the right spot early. If you are late and have to hit with an open stance, it is hard to hit a good defensive shot without lobbing or slicing a 1HBH. You’ll see older 1HBH players slice a lot more because of their slower movement plus their older opponents might struggle with lower balls if they have balky knees.

If you have a 2HBH, you might need to practice hitting more open stance drives off wide balls. I doubt that your speed has decreased just on one wing.

 

[a10best]

How's the muscle balance on both sides?
If you feel like the fh is improved or as good as it was then could point to issues with just one side of your body in terms of strength or stabilizer muscles. Is your eyesight equally strong on both side? Are you holding your fh prep in neutral?

Weighted split lunges and Cossack squats are some of my favorite exercises that feel like they pay tennis dividends.
Ankle strengthening, straight leg hops and squat jumps all seem helpful as I improve at tennis.

But addressing/diagnosing why one side is worse seems important as step 1 so you're not focusing on the wrong thing.

It hasn't always been worse.
No muscle, strength or weight issues. I'm a low to mid 4.5 player, they say or depends on the day.
Pretty sure racket is in neutral position although in the last 2 years I am running around to hit fhs more often (so more matches won).
And yes, my eyesight has worsened on the BH side. Could that cause a delayed reaction time?

 

[a10best]

Do you have a 1HBH? If so, it could just be the technique difference between FH and BH. You can drive the FH even when hitting late from an open stance. You talk about a squash shot which is typically a slice. With a 1HBH drive, you have to hit the ball early in front of your body typically with a closed or neutral stance and so you need to get to the right spot early. If you are late and have to hit with an open stance, it is hard to hit a good defensive shot without lobbing or slicing a 1HBH. You’ll see older 1HBH players slice a lot more because of their slower movement plus their older opponents might struggle with lower balls if they have balky knees.

If you have a 2HBH, you might need to practice hitting more open stance drives off wide balls. I doubt that your speed has decreased just on one wing.

1hbh. I am getting there late and getting tired of hitting slices or lobs when I used to get there quicker years ago for a 1hbh drive.
I try to mimic the cone footwork drills I've seen in high performance drill videos. It's just odd that one side improved while the other worsened doing the same drills.
Front court sprints have improved from 5 yrs ago
Running backwards to the ball is so-so. could be better.

I decided to take a lesson for the hell of it 5 yrs ago to improve my footwork due to age. The coach watched me and told me I am not using court geometry very well which leads to better shot anticipation and to hit more to my strength. So I did and started winning more matches but in some matches I am way out of position; due to either a short ball or cheating too much on my FH. I give opponents the line shots more and take away their cross court higher percentage shot. This is leading me to losing more points hit down the line to my 1hbh. I'm not sure if I am cheating to the fh side too much,

 

[10sbeast888]

well isn't the foot speed just gonna slow down with age regardless what you do.

the best defense is offense? attack more into the front court?

the difference between slicign the wide ball vs hitting over is quite marginal if the slice can penetrate.

 

[socallefty]

but in some matches I am way out of position; due to either a short ball or cheating too much on my FH. I give opponents the line shots more and take away their cross court higher percentage shot. This is leading me to losing more points hit down the line to my 1hbh. I'm not sure if I am cheating to the fh side too much,

Now that you are older, you might want to recover to the Ideal Recovery Position (IRP) which is the midpoint of angles available to your opponent based on your shot direction. If you hit crosscourt, IRP is a step or two on your side from the centerline. If you hit DTL, IRP is a step or two on the other side past the centerline. If you hit down the center, recover to the center. Looks like your opponents are taking advantage of you leaving a big space on your FH to hit to that corner first and then hitting the next shot to your BH corner.

There is a depth or shot quality component too where you have to move vertically to be in the best court position.

You can still do drills to improve your footwork to hit more inside-FHs, but it gets harder as you get slower with age.

 

[a10best]

well isn't the foot speed just gonna slow down with age regardless what you do.

the best defense is offense? attack more into the front court?

the difference between slicign the wide ball vs hitting over is quite marginal if the slice can penetrate.

exactly. I need to get there sooner, a step earlier, so either shot can penetrate better. Just wondering if there's a magic drill to help with that I may have missed.

 

[a10best]

Now that you are older, you might want to recover to the Ideal Recovery Position (IRP) which is the midpoint of angles available to your opponent based on your shot direction. If you hit crosscourt, IRP is a step or two on your side from the centerline. If you hit DTL, IRP is a step or two on the other side past the centerline. If you hit down the center, recover to the center. Looks like your opponent are taking advantage of you leaving a big space on your FH to hit to that corner first and then hitting the next shot to your BH corner.

There is a depth or shot quality component too where you have to move vertically to be in the best court position.

You can still do drills to improve your footwork to hit more inside-FHs, but it gets harder as you get slower with age.

That is likely it. That's what I was told a few yrs ago. I have to look at my court position on video instead of guessing it is correct. I probably need to close that space better. Thanks

I know it gets harder with age. got achilles tendonitis again within a year and sore toes and wearing thorlos. Now considering more doubles but I still like the singles matches except not against 35 yrs and younger athletic guys.

 

[chic]

And yes, my eyesight has worsened on the BH side. Could that cause a delayed reaction time?

Not a coach so idk not something I have experience with. Seems feasible that if you're having trouble focusing on the ball or opponent for a second longer than normal it would delay the setup and first step.

SocalLefty's suggestion seems more straightforward.

 

[johnmccabe]

What drills do you do to improve your lateral footwork?
I do sprints, lateral skips, lite practice, and sets.
Strangely my FH lateral speed has improved with a squash shot on the run while my footwork to my BH has deteriorated noticeably so I am not in position to come over the ball and have to slice.
What would you do when your feet don't move quick enough to one side repeatedly?

Slice better? Even Rafa started to slice a lot when his feet no longer keeping up.

 

[chic]

Slice

Boo

 

[10sbeast888]

it's a guaranteed losing battle against aging lol unless they come up with miracle drug.

to me tactical switch is called for, actually going thru changes to hit flatter, going more head light, playing more front court...

it's the mentality of what Patton said - let the other ******* die for his country.. meaning - let the other guy worry about wide balls.

50+ also here... there is noticeable reduction of workload when you play this way...

 

[Rosstour]

exactly. I need to get there sooner, a step earlier, so either shot can penetrate better. Just wondering if there's a magic drill to help with that I may have missed.

I'm thinking it's possible the problem is maybe not your footwork but the shot you are hitting before you get pushed into that corner

 

[travlerajm]

The best way to improve your footspeed in your 50s is to start playing against other old guys.

 

[johnmccabe]

The best way to improve your footspeed in your 50s is to start playing against other old guys.

Boo
Doubles...
Pickleball...

 

[travlerajm]

Boo
Doubles...
Pickleball...

I consider the p-ball transition to be the nuclear option. Not there yet.

 

[socallefty]

I know it gets harder with age. got achilles tendonitis again within a year and sore toes

You probably need to replace your shoes faster. These days the sole lasts long after the shoe’s support gives out. When the shoes are too old, older players feel tightness In Achilles, sore feet and sometimes plantar pain if they lace the old shoes too tight and even sore knees. Wear a new pair and the problems disappear. Wear old shoes too long and you get Achilles tendon issues, plantar fasciitis, knee injuries etc.

i have to replace heavy duty shoes (GR9s, Barricades) after playing 50-65 hours on hard courts while lightweight shoes have to be replaced in 30-35 hours. When your body talks to you in the form of tightness or pain, it is time to replace shoes and poly strings before injuries occur.

 

[a10best]

I'm thinking it's possible the problem is maybe not your footwork but the shot you are hitting before you get pushed into that corner

Yea, this is it too as SoCalLefty mentioned. My inside out FH to their BH is not penetrating or wide & shallow enough to cause issues against solid 4.5s
I attempt to decrease their court space by coming in behind a FH approach and I am getting passed more DTL to my FH or I get to it with a FH drive or slice back to their side (but not deep enough) and they have an open ct to my weaker side 1BH. I'd have to come up with a marvelous BH slice like Gasquet or early Fed. Obviously, not a high percentage play for me. My slice is very good when I'm in position. So my issue is court positioning and depth of shot when on the run. Pretty common among 50+?? I need to not be on the run by improving my shot depth, which also gets me into the front court.

 

[a10best]

The best way to improve your footspeed in your 50s is to start playing against other old guys.

Yeah, that's why I have very good records against age 40+ guys. This season age 35 and below I am getting beat routinely in the first set and usually a tight second set after some tactial adjustments.

 

[Rosstour]

Yeah, that's why I have very good records against age 40+ guys. This season age 35 and below I am getting beat routinely in the first set and usually a tight second set after some tactial adjustments.

When did you have to stop playing against HS kids?

 

[travlerajm]

Yeah, that's why I have very good records against age 40+ guys. This season age 35 and below I am getting beat routinely in the first set and usually a tight second set after some tactial adjustments.

This season in singles I am winning the first sets routinely, then getting injured and fading mid second set, which probably makes my younger opponents feel like their tactical adjustments worked.

 

[nyta2]

What drills do you do to improve your lateral footwork?
I do sprints, lateral skips, lite practice, and sets.
Strangely my FH lateral speed has improved with a squash shot on the run while my footwork to my BH has deteriorated noticeably so I am not in position to come over the ball and have to slice.
What would you do when your feet don't move quick enough to one side repeatedly?

do you use a gravity step?

[edit] IMO, my drop in speed is linked to my inability to stay low for long periods of time... (eg. https://www.amazon.com/OnCourt-OffCourt-Flex-Trainer-Resistance/dp/B001NW81LO)

 

[Rosstour]

This season in singles I am winning the first sets routinely, then getting injured and fading mid second set, which probably makes my younger opponents feel like their tactical adjustments worked.

I went 2-6 in the last two years and every match was like this. Blew them out in the first, lost a tight second and then had nothing left in the breaker.

I did hold MP in my last UTR match at 5-4 but blew it and lost that set and the match. Is this reversible lol

 

[a10best]

You probably need to replace your shoes faster. These days the sole lasts long after the shoe’s support gives out. When the shoes are too old, older players feel tightness In Achilles, sore feet and sometimes plantar pain if they lace the old shoes too tight and even sore knees. Wear a new pair and the problems disappear. Wear old shoes too long and you get Achilles tendon issues, plantar fasciitis, knee injuries etc.

i have to replace heavy duty shoes (GR9s, Barricades) after playing 50-65 hours on hard courts while lightweight shoes have to be replaced in 30-35 hours. When your body talks to you in the form of tightness or pain, it is time to replace shoes and poly strings before injuries occur.

It only started happening when I changed shoes to SFX3s. I like their front toe space and width, not their thin soles so much. The soles look thin and the insoles are done. I haven searched and tested and never found a decent replacement insole. The prince T22 lites were perfect for me (insole, width, front toe space, good laterally) but virtually discont'd. Just bought some adidas solematch control which feel nice.
I wear a knee sleeve, do stationary bike 20-25 min, squats, lunges, and core which have proven the ortho doc wrong for 5 years so far, no pains. After a match, I ice them for 10-15 minutes, put sleeve back on, elevate it and I'm good to go(in 2 days for singles). Another knee replacement guy I know said the exercises you do post-op are the same ones you can do now to strengthen & extend their useful life.

 

[a10best]

When did you have to stop playing against HS kids?

actually never. It's not USTA. If I did, it may make me only play dbls. With 20-35 yr olds I know my athleticism to the corners is probably not as good as theirs.

 

[a10best]

I went 2-6 in the last two years and every match was like this. Blew them out in the first, lost a tight second and then had nothing left in the breaker.

I did hold MP in my last UTR match at 5-4 but blew it and lost that set and the match. Is this reversible lol

this sounds like my matches a few yrs back. But now I'm that guy winning the 2nd and TB or 3rd. I think it's a change of belief, pushing yourself, and small tactical changes. Although in my last match on clay, I was serving 2-5 triple break match point and came back to lose it in a tb. Always finish strong for some momentum and the next time you play the same guy.

 

[10sbeast888]

isn't this just delaying the inevitable... play kamikaze tennis, have the pain last as short as possible, for either player.

actually lots of high school kids panic when you rush in.

 

[10sbeast888]

ask chatGPT how long you should be able to stand on 1 leg with eyes shut... the duration drops sharply with age.

part of the problem is also the sense of balance is gone, beyond the raw foot speed. and when you stretch wide it's extra challenging.

rush in, make the kids panic before they make you reach wide..

 

[TennisCJC]

As you age, you lose strength and flexibility. Put together a weight lifting program and a stretch and try to workout 2 to 3 times per week. Light weights and reasonably high number of reps is best for tennis. You can stretch daily and after matches too if you have the time. I'm 68 and can relate. In my 50s, I played 4.5 on flex internet leagues and did well. Now, I play 4.0 and 4.0 minus in singles and lose to guys I would have beaten handily 10 years ago. Court coverage is the main reason my level has dropped. Tactically, anything you can do that prevents your opponent from being aggressive is smart. So, hit deep and with enough pace that they cann't take you wide will help. Getting a high percentage of 1st serves so they cann't take advantage of a short 2nd serve will also help. Shortening points by coming to the net also takes away their opportunity to turn the point into a movement contest too.

 

[TennisCJC]

isn't this just delaying the inevitable... play kamikaze tennis, have the pain last as short as possible, for either player.

actually lots of high school kids panic when you rush in.

This is true. Lots of singles players younger than 40, don't like it when you come to the net. If you come in and hit a couple of good volleys and overheads, many will press and begin to miss.

 

[nyta2]

isn't this just delaying the inevitable...

yes, but can still maintain!

10y ago in my mid40's i ran 1M race... in 5:25.. which i thought was great for me... but i got my butt kicked by a 55y that ran in sub 5:00!

 

[Rosstour]

actually never. It's not USTA. If I did, it may make me only play dbls. With 20-35 yr olds I know my athleticism to the corners is probably not as good as theirs.

I played a HS kid last summer who told me I move really well for 25 (he's 17)

I'm 43

Getting into and out of the corners isn't my issue yet. It's being able to generate big power off relatively slow/spinny balls to my FH. Used to be able to just crush those and force an error. Now I need the ball to be short and slow OR fast so I can counterpunch

 

[Bambooman]

You probably need to replace your shoes faster. These days the sole lasts long after the shoe’s support gives out. When the shoes are too old, older players feel tightness In Achilles, sore feet and sometimes plantar pain if they lace the old shoes too tight and even sore knees. Wear a new pair and the problems disappear. Wear old shoes too long and you get Achilles tendon issues, plantar fasciitis, knee injuries etc.

i have to replace heavy duty shoes (GR9s, Barricades) after playing 50-65 hours on hard courts while lightweight shoes have to be replaced in 30-35 hours. When your body talks to you in the form of tightness or pain, it is time to replace shoes and poly strings before injuries occur.

Really? I burn through soles in about ten days. I have shoes that look pretty new on top and my toe is coming through the bottom. I must move around more.

 

[Rosstour]

Really? I burn through soles in about ten days. I have shoes that look pretty new on top and my toe is coming through the bottom. I must move around more.

What kinda shoes? That happened to me with Yonex shoes. By the end of my second match on them there was a nice hole forming on the left toe, now after 5 matches the toe is all the way through

That hardly ever happens with my Nike shoes

 

[Bambooman]

What kinda shoes? That happened to me with Yonex shoes. By the end of my second match on them there was a nice hole forming on the left toe, now after 5 matches the toe is all the way through

That hardly ever happens with my Nike shoes

Pretty much every brand.

 

[MGArchitect]

not over 50 yet, only 48, but I have a similar issue. What I've noticed for me is that the mobility in my glutes/hips is much more restricted than it once was, and this especially makes the first step to the backhand side more difficult for me, which makes me that much slower to get there. Also I hit a OHBH which needs your forward foot to get all the way there for a good hit, otherwise it's coming back with a slice. I've been trying to relearn my 2HBH since I can hit that with more of an open stance and still get power and topspin. But I've found working on stretching, mobility, and strength of my glutes and hips does help quite a bit with lateral movement.

 

[Rosstour]

Learning the donkey-kick has been really helpful for covering that BH corner...

 

[MyFearHand]

I played a HS kid last summer who told me I move really well for 25 (he's 17)

I'm 43

Getting into and out of the corners isn't my issue yet. It's being able to generate big power off relatively slow/spinny balls to my FH. Used to be able to just crush those and force an error. Now I need the ball to be short and slow OR fast so I can counterpunch

Move well for 25 lol

 

[Rosstour]

Move well for 25 lol

When you're 17, 25 seems old AF

 

[Thiemster]

I think this is more a question of balance and strength than speed.

Most likely your left leg(assuming you are a righty) is not as strong and you are not able to load correctly on it for the backhand side. May be a bit more work like single leg squats and lunges focussing on the left leg would help.

 

[a10best]

When you're 17, 25 seems old AF

For me at that age, 30 was ancient. At 45-48 I was still in semi-peak form. Now I learn to manage pains post match. .

@Thiemster - I do lunges fine, not single leg squats. Quads, calves and knees feel fine. But yeah balance could be part of it. I workout 3x a week excluding tennis (core, lite weights, cardio (bike & sprints)

 

[10sbeast888]

philosophically speaking

what's the goal of playing usta... there is no money there.. so to have fun?

to me fetching wide balls can't be fun.

service game? sv or s+1a (a=approach)... there 60% of the points where no fetching is needed. 2nd serve? say you start neutral, there are several patterns to create an opening on the bh, forget about all that cc don't change direction shyt, first ball to my fh i am going dtl and going in.... bh is the same first neutral ball I am ripping it and going in.

sure there are balls not on your term, just say too good point is yours lol..

return game? same shyt if you can get to neutral... if hit a bad return I aint gonna run my ass to fetch that wide ball... no fun there.

say your 4.5 and demotion to 4.0 is just a matter of time if you keep playing, why not get there sooner lol and there is plenty of weaker players to be your victims when you transition the play style... sure you'll lose a bunch if you transition from a fetching style to attacking the front court, but tennis is so much fun running north, instead of east west.

 

[a10best]

found a good recent video about 10 footwork drills from an ATP 300 player (Karue)
They do some plyo which I stopped a few yrs back and other loan/explode drills. Good stuff that should help with better IRP.