Welcome to the Superfit Tennis Blog


Warning: Regular reading of and participation in this blog may give you an unfair advantage by significantly improving your  Physical Conditioning and Mental Strength for Tennis. (This is especially true if you are participating in a Superfittennis Program)  

Ronan up and back planks on stab ball

 

button Ronan up and back planks on stab ball

The Run Through Approach

 

Jeff S. shows you perfect approach shot technique with the run through forehand. Anyone who is familiar with Jeff’s playing style knows that this former top 100 player on the ATP tour can get into the net and finish off points with a big volley. Don’t be surprised when this guy becomes the next big coach. He has a real grasp on both modern tennis technique and footwork.

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Tennis Speed and Agility: Crossover and Reaction

 

Unfortunately, Tornado Ali Black makes this drill look much easier than it really is. She is simply in a relaxed intense focus state. This drill serves a few tennis specific purposes. Notice how the drill initially places focus on the explosive first crossover step. Next, I cue her in to the dropshot cone by saying go and pointing to the cone. She must react and move through the stroke without ever getting too close to the cone. Then we work on closing in on the volley, gettin back for the overhead and then closing back in for the volley. This is meant to be an explosive drill. Each set should last between 20 and no more than 40 seconds. Short rest periods of 20 seconds will place more focus on building anaerobic endurance, while longer 90 second rest periods will place more focus on building explosiveness. Note: You really can’t work on both explosiveness and anaerobic endurance during the same workout. Therefore, focus on what is most needed for the athlete.

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Smooth Hurricane Tyra Black

 

button Smooth Hurricane Tyra Black

Hurricane Fast feet with zig zag cones

 

button Hurricane Fast feet with zig zag cones

T drill and close cones coordination drills

 

httpv://https://youtu.be/QkbfocQAnRE

button T drill and close cones coordination drills

3 cone spider drill

 

button 3 cone spider drill

Crossover Steps Tennis Footwork

 

serviceboxrackettouches1 300x174 Crossover Steps Tennis Footwork

Service Box racket touches drill- while facing the net the entire time how many times can you touch the singles sideline and center service line with your racket in a specified amount of time which is usually not more than 30 seconds (great for practicing and improving your crossover steps and may be used for an endurance enhancement drill)

 

It is amazing that so many hours are spent on technical training skills and so little time is spent on improving ones tennis footwork. Perhaps people do not know how to train tennis footwork properly? If I received a nickel for every time someone came up to me and told me that their son or daughter needed to improve their crissover step for tennis, I would be quite wealthy. Unfortunately, well-intended parents and even coaches oftentimes ask me the best ways to improve explosiveness and change of direction/recovery.  In todays fast paced game everyone understands that it is necessary to explode back towards the middle of the court after retrieving a wide ball.  It amazes me how many people talk about the crossover step and understand that it will help them recover quicker, but do not know how to properly do the crossover step. In order for this aspect of tennis footwork to be performed effectively, it must be performed correctly.  

The video shown above is a good example of a right-handed player using the crossover step when going wide to hit a forehand.  Notice that the crossover step does not need to be used every single time you hit a stroke. It is used on balls that take you out wide, in order to more efficiently get back towards the middle of the court.  When a wide ball is hit to you, take your back let (the one closest to the sideline) and cross it in front of your other leg. Then push off hard and to the side you are going towards with that front leg. This action will spring you back towards the center of the court. Continue Reading Crossover Steps Tennis Footwork »

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Functional Training: What is it?

 

Functional Training may be one of the most overused and least understood terms in the history of physical conditioning.  Quite frankly,  it does sound quite impressive, but what in the world is functional training?  Simply stated, functional training is training the body for the purpose of enhancing a specific activity. Tennis specific functional training  focuses on the muscles, movements, and energy systems that are specific to tennis. The majority of a functional training program focuses on the training of movements similar to the sporting acivity.  Performing exercises that isolate the training of a specific muscle and are not functional generally have no place in a fitness training for tennis program. 

In the following video by trainer Todd Norman of Cutting Edge Sports Training, demonstrates one good example of a functional for tennis exercise. This is exactly the type of fitness training for tennis that creates real results that you can see on the court.  The following will explain why this would be considered a functional training for tennis exercise. Continue Reading Functional Training: What is it? »

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Great Tennis Specific Medicine Ball Exercises

 

Great video that is brought to you by Ian Westerman of www.essentialtennis.com and personal trainer Steve Beck. This Video shows you some simple and functional fitness for tennis exercises that can add power to your forehands, bachands, serves, and volleys. I would simply suggest that you make certain to not do too much when starting out and slowly progress from a lighter medicine ball to a heavier one over time. Doing 2-3 sets of 10-12 reps of these fitness for tennis exercises should be done 3x a week for optimal results.

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