Speedy Gonzales instead of a lame duck: speed training for tennis players “Over 40”

Anyone who has had a few years of tennis under their belt knows it: you are often just a step or two too late on the ball. The start is more reminiscent of slow motion. Balls that you used to get loose bounce twice. But let's be honest with ourselves: who explicitly trains their speed off the pitch? "Over 40's Fitness Specials" there are some tips and exercises on the topic of "speed" . Because there is no question that speed can be trained well "as we get older" - we just have to do it. Dosed, planned and according to a scheme. So let's go and turn the lame duck into Speedy Gonzales!

3 very simple exercises with an AHA speed effect

Nathan Martin, himself over 40, recommends three very simple but extremely effective exercises. You can repeat the exercise circuit several times depending on your fitness level.  

• 1 X-Drill: Sidesteps with a quick change of direction. Set up 4 cones or other orientation aids in a square about 2 meters away. Imagine an It's best to do it for a while and if you can manage it, always stay nice and low, i.e. bring the bottom down a little. Make sure that the first step away from the cone is particularly strong.
• 2 frog jumps : choose a route here or a maximum number. Start with fewer, both in terms of number of repetitions and intensity. The frog jumps are good for your speed, but also for braking on the pitch.
• 3 One-legged, lateral jumps : jumps over a small hurdle with one leg for approx. 15 seconds. Those who are not yet very experienced simply jump over a mark on the floor. Then change legs. Of course, this can also be varied easily: back and forth, diagonally, on both legs,...

Would you like a few more foodwork variations?

You're welcome - there are many, many great videos on the internet. 

Holistic “Over 40s” fitness program for the best agers in tennis

If you are looking for a holistic all-round fitness program specifically for those over 40, we recommend the online training program from Martin Method Tennis Fitness . Of course, this includes lots of great videos with exercises in the areas of strength, speed, mobility, endurance and much more. But what makes these online programs so great are the different training plans that guide you through the individual training weeks.

Australian tennis fitness gurus Nathan and Giselle Martin have put together a special Over 40's program. A program with which the two of them helped Martina Navratilova, among others, to become double champion at the Australian Open and Wimbledon in 2003 at the age of 47 (!). So a program that works – if you do it! Because age is not an obstacle to success – not even on the tennis court!

to the “Over 40`s” online training program

Last but not least: Tennisfitness.com not only has something for us “Over 40s”, but also special programs for kids and juniors, among others. TAKE A LOOK.