Linear Speed

Key Points

• Linear speed is essential for tennis performance
• Teaching athletes to become faster involves great technique and power
• ATHLETIC STANCE AND STARTS:
• Demonstrate a great athletic stance with a flat back, angled shins, and heels slightly off the ground
• Perform initial movement starts by driving off the front leg and alternating legs
• Focus on quick initial steps and fast feet and hands
• FALLING START:
• Use a falling start to maintain a forward lean during the acceleration phase
• Feet together, fall forward, and sprint straight afterward
• Coaching tip: Assist athletes who struggle by having them fall into your hands and then sprint forward
• HALF KNEELING START:
• Start in a half kneeling position with body weight leaning onto the front foot
• Accelerate out of the position into a sprint
• RESISTED SPRINTS:
• Apply 20% resistance to slow the athlete down and emphasize ground push and arm drive
• Resisted sprints help improve speed and explosiveness
• WALL DRILL:
• Set up on the wall with hands out in front, creating a 45-degree angle
• Push the wall away and maintain a straight back
• Perform singles by switching legs quickly, maintaining posture
• WALL DRILL DOUBLES:
• Start with the right leg up and finish on the right leg
• Ensure both knees come up to the same height during the exercise
• WALL DRILL TRIPLES:
• Start with the right leg up and finish on the left leg
• Maintain body position and go as quickly as possible
• GUIDELINES:
• Wall drills help maintain great postural alignment throughout the sprint
• Perform 3 to 4 sets for each leg, allowing recovery time between sets