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Alan L. Hammond TennisMD News
May 03, 2010
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Andy Roddick's 155 mph serves are too quick for most amateur tennis players to return.
Likewise, most people couldn’t track down and return one of Roger Federer's passing shots. Even though most people, even some of Roddick and Federer’s competitors, lack the first step quickness and lateral speed to return shots from them, most could dramatically improve their game with plyometric exercises and strategies for improvement.
According to a 2008 study featured in the Journal of Strength and Conditioning Research, a full 48% of a tennis athlete’s time is spent moving sideways, getting to a ball hit from 10 to 25 feet to the left or right. Based upon that percentage, the study also sought to determine if plyometric exercises would be of benefit to tennis players. The findings: there’s a huge benefit, if the athlete is ready for the exercises.
Plyometrics is defined as a type of exercise that uses explosive movements to develop muscular power. As an illustration, plyometrics can be seen being performed at every school playground in America at recess; bounding, hopping, and jumping. The study was conducted on 64 tennis players who had a little over a year of experience playing the game. The group performing plyometric drills 3 times per week for 9 weeks, improved characteristics that rely on reactive strength and powerful push-off of legs. For example, lateral reaction time improved 12ft and 36ft sprints. From this study, it can be concluded that improved reaction times and sprint times may allow a tennis player to get to a certain point on the court quicker to return a shot, shift directions faster to get back in position, or to be able to return a faster serve.
A word to the wise, before incorporating plyometrics into practice sessions, be aware they are stressful to the body and involve an increased risk of injury due to the powerful forces generated during training and performance. Research suggests plyometric exercises should only be performed by well-conditioned athletes, under 240lbs, who have already achieved a decent level of strength and flexibility. Additionally, other safety precautions should be taken, such as not using a tennis court or tennis shoes to perform these exercises, both are too firm and will increase the chances of injury. Ideally, plyometrics should be performed on grass, while wearing cushioned running shoes.
Source: “The Effects of Plyometric Tennis-Drills, and Combined Training on Reaction, Lateral and Linear Speed, Power and Strength in Novice Tennis Players,” K. Salonikidis and A. Zafeiridis. Journal of Strength and Conditioning Research, 2008, 22(1), 182-191.
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