Speed Development

Key Points

• Initial Focus on Tennis Alone:
• Many parents focus solely on tennis, neglecting other aspects of physical development
• Tennis parents often seek help when their junior players lack power or speed
• Critical Periods for Development:
• Long-term athletic development highlights critical periods in a child's growth
• Early speed development occurs between ages six and eight for both boys and girls
• Addressing speed development at a young age is crucial for reaching full potential
• Teaching Proper Mechanics:
• Proper running mechanics are essential for speed and acceleration
• Many tennis players lack proper running form due to lack of training
• Incorporating speed techniques used by track athletes can improve acceleration
• Key Exercises:
• Half kneeling starts and falling starts are effective exercises for teaching and practicing speed
• These exercises help athletes become better sprinters and improve their on-court acceleration
• The first step is critical in tennis, and losing speed initially can be detrimental
• Speed as a Skill:
• Speed and sprinting can be developed and taught as skills
• Consistent sprinting practice is necessary to maintain and improve speed
• Sprinting should be done every three to four days, even if only for a few reps
• Importance of Proper Mechanics:
• Proper ankle positioning is vital for producing power through the kinetic chain
• Efficient use of the body includes maximizing space gained with each step
• Ground reaction force from the ankle to the knee, hip, and upper body is crucial for speed
• Creating Power in Movement:
• Power in the first step, whether linear or lateral, is essential for effective sprinting
• Great ground force reaction and quick body movement can determine the outcome of a point
• Sprinting aids in all tennis court movements by enhancing ground force reaction
• Use of Resistance Elastics:
• Resistance elastics can improve strength and correct running mechanics
• Proper use of resistance elastics helps adjust running patterns and enhances sprinting technique
• Resisted training with elastics should be implemented when the athlete demonstrates good control during sprints