Speed ​​exercises for tennis players - become Speedy Gonzales

Fast legs - often one of the success factors on the tennis court. One person got their legs a little quicker than the other.
Either way - like everything else, speed can be easily trained and improved. For us tennis players, the first steps are so important - they should be small and quick. To help you get your legs going, we'll introduce you to five exercises that will train you to take your first steps. Forward, backward and sideways - that's what we need! This is how you become Speedy Gonzales on the tennis court!

Sprint exercises for faster legs in tennis

Nathan Martin from Tennisfitness.com shows you a small selection of useful exercises for us tennis players in this video - or rather his wife Giselle, Nathan "just explains". More great exercises are included in the online programs listed below. These are always holistically combined with other exercises in the areas of strength, agility and mobility. Fitness training makes sense for us tennis players and is highly effective!

If you are very well trained, you can always do the circuit with the specified repetitions per exercise and with a total of 2-3 sets. But if you're not quite fit yet, then it's better to start with 6 repetitions and 1-2 sets. Very important, regardless of your fitness level: warm up properly beforehand and stretch afterwards!

• 1 Jump & Backward Sprint: two markers 10 meters apart. Do a classic “stretch jump” at the first mark, taking both arms with you. After landing on both legs, sprint backwards to the second marker. Then you walk comfortably back to the first marking and repeat the whole thing 10 times.
• 2 Side jump & forward sprint: Mark as in exercise 1. Stand about 1-1.5 meters to the side of the first marking. Do a one-legged lateral jump to the cone and then sprint to the second marker. Go back to the first mark, 10 repetitions. Important: always alternate your leg when doing the lateral jump, i.e. jump once from the left, then from the left to the marking
• 3 Sidesteps & Sprint : Place three markers 4 meters apart. Start at marker 1 and do fast, deep sidesteps to the second marker and then sprint to the third marker. From there, sidestep back to the center, then sprint to the outer marking. 10 reps total. Important: pay attention to the "transfer step" when you sidestep from the outer marking back to the middle!
• 4 forward-back sprints: 2 markers, 4 meters apart. Now sprint forward from one marker to the other. Sprint backwards from there. Alternate your foot when starting. 10 reps.
• 5 8 meter forward sprint: 2 marks, 8 meters apart.
  
  
  Sprint forward from the first to the second marker. Quickly turn around there and sprint forward back to the first marker.

Don't just talk about fitness - DO IT!

Here we would like to recommend four different online programs with which you COMPLETELY improve your fitness:

6-week program for all ages and all skill levels

For whom? For ALL tennis players, regardless of age and skill level, who want to improve their movement on the court and become faster and more agile.
What do you have to do? 30-40 mint workouts, 2-3 x per week with different focuses
Cost : US $49.95

to the program

 

 

6-12 week eventing program for juniors

For whom? For youth tennis players (8-18 years old), covers the areas of strength, speed, mobility, footwork and endurance.
What do you have to do? 15-40 mint workouts, 2-4 x per week with different focuses
Cost : US $89.99

to the program

 

 

6-12 week versatility program for tennis players over 40

For whom? For tennis players aged 40 and over, regardless of skill level, covers the areas of strength, speed, mobility, reaction, balance and endurance.
What do you have to do? 15-40 mint workouts, 2-4 x per week with different focuses
Cost : US $79.95

to the program

 

 

6-12 week program for all ages for more flexibility, mobility and balance

For whom? For ALL tennis players regardless of age and skill level, great exercises for more shoulder mobility, balance, rotation and more strength.
What do you have to do? 15-40 minten workouts, 2-4 x per week with different focuses
Cost : US $29.99

to the program

 

 

All programs come with a money back guarantee within the first seven days . In case you don't like the program - but we honestly don't think so!