Periodization Training for Tennis
Part 16
By Dr. Paul Roetert
A key aspect of periodization training is doing drills that mimic the patterns of movement in matches. This trains you anerobic energy system so you can burst to the ball, execute a high level stroke, change directions, and then burst again.
The last two articles demonstrated basic quickness and agility drills. These next 3 articles will show you a series of on court movement drills using balls and/or your racket.
These drills were developed by the USTA to train our elite competitive players. The are probably the most important and effective drills for any player who wants to maximize his quickness and agility, as part of an overall conditioning program for tennis.
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Follow the Ball
Purpose: To improve your movement in all directions, and most importantly, your ability to change directions more quickly.
Drill: Your partner or coach holds the ball in clear view. As he moves it from side to side and forward and back, you move in the designated direction. Don't guess! Focus and react!
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Turn and Search
Purpose: This teaches quick recognition and improves the explosiveness of the first step to the ball.
Drill: The players stands 10 feet away from the coach with his or her back turned. The coach tosses the ball and calls out "turn" before the bounce. The player turns, recognizes the ball, reacts, moves, and catches it on one bounce.
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Roll and Toss
Purpose: To improve your lateral movement and the speed of your direction changes.
Drill: The coach or partner rolls a ball to either side. You must shuffle laterally, reach the ball, and toss it back. Keep your chin up and your back straight. Bend at the knees not at the waist. 6-10 repetitions is a good set.
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Ball Drops
Purpose: To develop a more explosive first step to the ball, something that separates levels in competitive tennis.
Drill: The partner or coach stands between the service line and the baseline with one ball in each hand and arms extended. He drops either ball and the player has to catch it on the first bounce, toss it back to the coach, return to the starting position, and repeat.
