Hand Speed
Great hand speed creates faster racquet head speed, which results in enhanced ball speed. Various methods can be used to increase hand speed, including cross-training with boxing. Hitting padded targets, hitting a heavy bag, or even shadow boxing can help develop explosive shoulder, forearm and hand speed.
Players can perform the following for a specified number of repetitions (3 sets of 10) or a specified amount of time (punch for 30 seconds straight).
Boxing While Stationary: This drill requires padded targets or a heavy bag, held in place by a coach or friend. While standing still, begin by loading the back foot with your body weight, then uncoil. Remember to drive forward when you punch. This will increase the power and accuracy of the punch.
For every action, there is an equal and opposite reaction. As one hand extends towards the target, the opposing hand travels inward toward the body, essentially blocking the third link of the kinetic chain, which aids in accelerating the punch.
Boxing on the Move: Dancing in either direction, uncoil and hit randomly moving padded targets or a heavy bag held by a coach or friend. While on the move, begin by loading the back foot with your body weight then uncoil.
Remember to drive forward when you punch. This will increase the power and accuracy of the punch.
As one hand extends toward the target, the opposing hand travels inward toward the body, essentially blocking the third link of the kinetic chain, which aids in accelerating the punch.
Foot Speed
In tennis, explosive foot speed involves variety of distinct muscle requirements. A player needs to be able to accelerate, decelerate, stabilize the body, and rotate in various directions—usually several times in a typical point. Note that sprinting in a straight line does not simulate the actual start-and-stop, multidirectional conditions of high performance tennis. Explosive tennis speed requires an athlete to continually change directions, essentially turning on a dime.
Following are some drills to help maximize foot speed. They can be done for reps or time, beginning at the low end of spectrum and then building toward a goal.
Colored Cones Circles: Place randomly colored or numbered cones in a circle that is 20 feet wide. Stand in the center and apply flexible skills training by having a trainer or friend randomly call out a colored cone. Sprint to the appropriate cone, then perform a crossover step and recover back to home base.
Uphill Acceleration Sprints: Perform a set number of sprints on an uphill incline for a specific distance. Customize the sprints. For example, four by 15-yard sprints with a 30-second break.
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