See our in-depth technique training on this drill here If you don’t have a partner, hit the ball against a wall or tilt the ping pong table up to hit the ball to yourself. Agility is a key characteristic for success in tennis where you speed up, slow down and constantly change direction – all the while maintaining balance and control in some high pressure situations. Good anticipatory skills will help you react faster to the oncoming shot, but you still have to move to the right spot, and that requires superior physical qualities - ones that will enhance movement skills. In this post, I’ll attempt to differentiate between agility and it’s little brother, change-of-direction (COD). But, this is far from what tennis training specificity should mean. Good questions. And as I've mentioned previously, short distances have huge acceleration and deceleration demands, which require high force outputs...and strong, powerful legs. What Young left out however, was the 2 other types of muscle contractions, eccentric (muscle lengthening phase) and isometric (no change in muscle length but force produced nonetheless). Start at first cone, sprint forward to the inside of the second cone and back-pedal around it in a clockwise motion – keep your body facing forward and use small fast steps. This is a great core exercise for every tennis player, as it strengthens the obliques, abs and hip flexors, and at the same time, it stretches the lower back, IT-band and chest. Fitness Testing for Tennis . Returning serve would be classified as an agility task. Letter drills are agility exercises that you are able to modify based on your fitness goals. Your partner will call out another number before you get to the first cone, so turn and move towards that cone and keep repeating sequence. First, what does it even mean? A recent study (Pereira et al 2017) took a closer look at these parameters in professional (ATP Futures level) players. Wildcard application and selection process, ANZ Tennis Hot Shots courts and Kid Zones, Ballkids, Officials, Coaches & Volunteers, Australian Grand Slam Coaches’ Conference, Dylan Alcott ready for title defence at Roland Garros, The court is calling: Lessons for playing on clay, De Minaur, Millman to lead Australia’s ATP Cup team in 2021. agility is highly related to successful performance. Essentially, lower body fat can have big impacts on your abilities to change direction rapidly & efficiently as there is less nonfunctional mass (nonfunctional in this case meaning, non-contractile). A player must make a perceptual decision based on relevant cues - the server's stance, ball toss, arm action, racquet path etc. What matters is that you know the difference between the 2 terms and the fact that COD's part is STILL relevant. Well, as we’ve discussed previously, relative strength (i.e. This list is based on the ratings of the factors of success considered most important by visitors to this website. Start at the middle cone with your left hand on it. Sports that are played with a racquet and ball -- such as tennis, squash, racquetball and ping pong -- are effective coordination exercises. Place eight cones on the court as shown, two metres apart. The following agility exercises are tennis specific, can be performed holding your racquet, and should be performed at 100 percent intensity. The presenter was refuting strength training as a key component to this COD ability. June 12, 2012: Nike Tennis Camps sits down with Jay Lapidus, former head men's tennis coach at Duke University to discuss the importance of balance while hitting the ball. Speed and agility are two of the most significant components of athletic and sporting success. Gone are the days when only senior leaders had to manage strategy and only business managers had to look at finances. You need to be able to produce force and you need to be able to produce it quickly. 34. Simply put, increase concentric leg strength and you'll see improvements in first step ability - whether that's moving to the ball or recovering after you've hit. Most team sports and individual sports like tennis and badminton call for higg levels of agility. Starting in the middle of the box, have your partner call out one of the numbers, moving to the cone as quickly as possible. Place 1-4 numbered cones in a square shape on the court as shown, 2-3 metres apart. Muscles produce more force at specific lengths, if they are too long (legs fully extended) or too short (legs fully bent), force will be minimized. Tennis ball quicker feet, faster acceleration, speed between movements and deceleration times in elite athletes will! 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