The Role of Agility Training for Tennis Players

Agility is such an important component when it comes to an athlete being fast. Tennis requires the athlete to be fast over short distances, in multiple directions and have the ability to develop explosive starts from various positions.

Agility training is sports specific and it has to simulate the exact movements required by your sport. For athletes that require linear speed then agility training will have little benefit.

Agility refers to the ability of an athlete to speed up, slow down and change direction while maintaining balance and control. Athletes in sports such as soccer, football, netball, basketball, lacrosse and tennis are just a few sports where athletes need to be agile.

Trainers who believe that one drill fits all do not understand the true meaning of sports specificity! Greater improvements will be found when training for your sport.

Characteristics of Being Agile for Tennis Players:
Changing direction quickly
Possessing good flexibility
Ability to react quickly to various situations
Twisting
Turning
Ability to stop suddenly
Side-stepping
Back peddling
Multi-tasking
Combining multiple fitness components (speed, agility, power)
Ability to perform a skill while maintaining balance (hitting a forehand on the run)

Being agile is also position specific. For example in soccer a midfielder will be required to possess all the above characteristics. A goal keeper will also require additional abilities such as diving, rolling, get-ups after being on the ground, jumping from a variety of positions and performing different skill tasks while under a considerable amount of pressure.

In tennis, you will also want to differentiate between the movements of a serve and volley player to that of a baseliner.

A serve and volley player requires an explosive take off immediately after completing the serve. A split step is then performed near the service line prior to the player moving left, right or forwards to hit a volley. The agility aspect comes into play when the athlete must be able to quickly respond to a return hit any where on their side of the court.

Baseline players tend to focus a little more on their lateral movements of going from the forehand side to the backhand side. This lateral movement requires the athlete to accelerate to a ball, stop, pivot, mogul and then recover back to position. At any time they may need to push off and sprint forwards for a short ball.

Key Components that Will Assist the Athlete to be More Agile:
Increasing flexibility
Increasing your strength
Increase your power
Improving explosive starts
Improved reaction speed
Performing a variety of sports specific drills
Improved core strength
Free from injuries
Appropriate footwork to assist in performing the required skill
Using the correct technique
Wearing appropriate clothing and footwear
Training on the surface that you play on
Develop all areas of agility

Agility Drills for Tennis Should Include these Movements:
Sprinting forwards
Side-stepping
Back peddling
Bounding combinations with speed and agility
Footwork
Sudden changes in direction
Explosive starts
Recovery steps

5 Great Agility Drills for Tennis Players:
Agility box run
3 line agility test
Wave run agility test
“T” agility test
Bow tie agility drill

As a tennis coach or player you will need to conduct a needs analysis of your movement which is best done by watching a video of yourself playing. This will allow you to see exactly how you move, your strengths and weaknesses, rate your reaction time, strength and power in acceleration and ability to recover from a stationary position. Then put together a plan of action to improve your on court speed and agility.

Top 10 Dumbbell Exercises

Dumbbell exercises are regarded as a great way to enhance your muscle stability. In contrast to many of the machine exercises that could control and balance the range of motion and in fact suitable for beginners, dumbbell exercises are perfect for more advanced fitness people and hence if it is performed without proper training, it may sometimes lead to injury. Mentioned below are some of the effective exercises that are performed using dumbbells.

1. Dumbbell Squats

This exercise is especially designed to build and support muscle mass in the thighs. First of all, grab a pair of dumbbells and stand straight with your feet shoulder-width apart while your toes pointing a little outward. Then bend your knees with your back straight and thighs parallel to the floor. The next step is to lift your body with your thigh power however keeping your back straight.

2. Dumbbell Lunges

It is performed to support the leg muscles and buttocks muscle. However, in order to perform this exercise, it is important that you choose dumbbells of a weight that would allow you to complete the exercise steps. First of all, stand upright by holding a dumbbell in each hand. These dumbbells should be hung in such a way that it should hang down by your arms. Then step forward while bending your knees until it becomes parallel to the floor. At the same time, another leg should be bent at the knee as well as balanced on the toes. Return to the starting position and repeat the same procedures with another leg.

3. Dumbbell Incline Press

First of all, lie on an incline bench, with your feet resting on the ground. Then hold a dumbbell in each hand and position them to your chest’s side with your upper arm under each dumbbell. The next step is to lower these dumbbells from your arm’s length to bring it to as low as your outer chest until you feel a slight stretch in your chest. Repeat the same procedure.

4. Dumbbell Flies

Designed to strengthen the chest muscles, this exercise could be performed with a flat bench and two dumbbells. First of all, sit on a flat bench with by holding dumbbells with arms above chest in a bent position. Then gradually lower dumbbells to sides, which in turn results in the stretching of chest muscles.

5. Dumbbell Side Raises

First of all, stand straight grabbing a set of dumbbells, with your feet a little apart and your arms hanging at your sides. Then exhale by lifting the dumbbells at your sides and keeping your elbows a little bent. As the next step, again lift dumbbells till they come to your shoulder level. Then inhale and bring arms slowly to the previous position. Continue it for 10 to 15 times.

6. Dumbbell Front Raises

This exercise is focused to strengthen your shoulder muscles. First of all stand straight by holding a dumbbell in each hand. Dumbbells should be positioned in such a way that it must be in front of your upper legs. Then lift dumbbells forward and upward.

7. Dumbbell Curls

Begin this exercise by standing upright with your legs straight and head up. Position the dumbbell at the length of your arm. Then curl the dumbbells via twisting your wrists. Further, it is advisable not to swing or move your elbows, as it should remain in the same position throughout the process.

8. Dumbbell Triceps Extension

In order to perform this exercise, first of all sit on a chair with your back straight and feet placed flat on the floor. Then grab a dumbbell and lift it with your both hands in order to bring it above the head. This in turn helps to support your abdominal muscles. Repeat it for 10 to 15 times.

9. Dumbbell Side Bends

Dumbbell side bend is an excellent dumbbell exercise to strengthen and support your oblique.

10. Dumbbell Wrist Curl

First of all, sit straight and grab a dumbbell. Then position your dumbbell in such a way that it should roll out of palm down to finger.

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