Posts Tagged ‘phase 1’

Tennis  Movement Training – Phase 1 – Vector Training

Download Phase 1 Simple Tennis Movement 

Introduction

Tennis is a dynamic sport requiring a host of skills in order to play the game well.  Alongside techniques of strokes, tactical understanding and mental abilities is that of movement and footwork.  These would come under the heading “physical” but is more than simply going to the gym and crunching weights or running on a treadmill.  Tennis movement is specific and in phase 1 the aim is to introduce you to simple movement concepts that you can improve and that will also double up to improve your fitness.

3 Vectors

Movement in tennis can be broken down into 3 vectors.

  1. Forward & Backward
  2. Lateral
  3. Diagonal

Vectors must have direction and a magnitude.  In this case we look at direction and 2 “magnitudes,” distance and speed. 

Movement Steps

Tennis movement can be simply broken down into 3 or 4 distinct types.

  1. Side steps / shuffles
  2. Cross over steps (X overs)
  3. Running (fwd/bwd)
  4. Dynamic Cross overs (combination of X over / side step)

Within the game you will be required to use all of these either in isolation or in a complex combination.  Within phase 1 of Tennis Movement Training there will be drills to develop and enhance all vectors and movements

Download Phase 1 Simple Tennis Movement 

Hotspot System Setup

To know if you are improving you need to measure the drills. Hotspot can help you do that and provide accuracy and repeatability so that you have the confidence that you are improving.

To use the Hotspot system with the drills outlined is simple.

  1. Use the mode button to select “COUNT” mode (Press start to confirm)
  2. Set the number of dot’s to be hit in your drill
    1. Remember if you use the “0” start mode the first dot starts the timer and is not included in the total count
    2. You can return to dots after 0.5s, be sure to include all of the hits in the drill
    3. Press start to confirm and use the mode button again to select the “0” remote start
    4. Press start and go!

Download Phase 1 Simple Tennis Movement 

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