Improving Speed With UGA Tennis

November 1, 2008 | Featured in the November/December 2008 Issue

Must See Tennis Videos

In the “image is everything” world of tennis, hitting the weights instead of fuzzy balls may seem uncouth, especially if you’re afraid of looking heavy in your skirt or shorts. However, for those who can physically and mentally hack it, developing lean muscle for speed and power is a big advantage. Katrin Koch, University of Georgia director of strength and conditioning for Olympic sports, offers makeover tips for interested racket rebels.

Tennis is a ground-based sport,” says Koch, “so leg strength is a key factor for lateral movement, sprints or change-of-direction movement."

To increase power below the elastic waistband, Koch, who helped the Bulldogs to back-to-back National Titles in ’07 and ’08, fashions a workout with single-leg exercises. “At UGA, we perform a multitude of plyometric drills such as lunges, step-ups, split jumps, and hurdle jumps,” she says.

To recruit speed on the court, the squad performs Hurdle Jumps year-round.

Hurdle Jumps
Setup: Line up four or five 33” high track hurdles a foot apart
Note: If unable to perform full body-weight squat, substitute mini hurdles for track hurdles

• Starting at first hurdle, jump with feet together over hurdle
• Make contact with ground, gather body control and cock arms back for next jump

Sets/Reps: 4x5
Coaching Points: Bring knees up as high as possible // Pull toes up while going over hurdles // Avoid kicking heel up // Focus on using proper arm-swing mechanics
Benefits: Enhances agility and lower body explosiveness // Develops lean muscle // Increases strength in glutes, hamstrings and quads

Topics: TENNIS
Must See
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,333,324
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 41,120,736
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 5,843,109

Featured Videos

James Harden Resisted Euro-Step James Harden Resisted Euro-Step Views: 27,251
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,312
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,074
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,792
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,870
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,228,339
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,469
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 890,413

Load More
More Cool Stuff You'll Like
Do Athletes Make Better Students?

Do Athletes Make Better Students?

STACK Recruiting Guide 2014: Victor Cruz and the 'It' Factor

STACK Recruiting Guide 2014: Victor Cruz and the 'It' Factor

The 50 Best Colleges for Athletes

The 50 Best Colleges for Athletes

3 Tips for Writing a Strong College Recruiting Mission Statement

3 Tips for Writing a Strong College Recruiting Mission Statement

Showcase Your Talent to Get Recruited to Play College Basketball

Showcase Your Talent to Get Recruited to Play College Basketball

5 Things to Know About Football Recruiting

5 Things to Know About Football Recruiting

The 50 Best D-II and D-III Colleges for Athletes

The 50 Best D-II and D-III Colleges for Athletes

The Tennis College Recruiting Summer Checklist

The Tennis College Recruiting Summer Checklist

What is a Parent's Role in Recruiting?

What is a Parent's Role in Recruiting?

3 Ways to Trust Your Gut During the College Recruiting Process

3 Ways to Trust Your Gut During the College Recruiting Process

3 Ways to Climb the Recruiting Ladder

3 Ways to Climb the Recruiting Ladder

The 50 Best Colleges for Female Athletes

The 50 Best Colleges for Female Athletes

The Best Women's College Basketball Programs

The Best Women's College Basketball Programs

Why You Should Consider Post-Grad Prep School for Football

Why You Should Consider Post-Grad Prep School for Football

Volleyball Recruiting: Searching for More Than Talent

Volleyball Recruiting: Searching for More Than Talent

College Baseball Recruiting: How to Control Your Own Destiny

College Baseball Recruiting: How to Control Your Own Destiny

The Best (and Worst) Part of Choosing a School

The Best (and Worst) Part of Choosing a School

College Recruiting FAQ: How Does National Signing Day Work?

College Recruiting FAQ: How Does National Signing Day Work?

4 Key Steps When Contacting College Coaches

4 Key Steps When Contacting College Coaches

Volleyball Recruiting: Why Hasn't the Coach Called Me?

Volleyball Recruiting: Why Hasn't the Coach Called Me?

Meet the A to Z Basketball Insiders

Meet the A to Z Basketball Insiders

Demystifying the College Athletic Recruiting Process

Demystifying the College Athletic Recruiting Process

5 Essential Steps for College Recruits

5 Essential Steps for College Recruits

College Recruiting FAQ: Early Action vs. Early Decision

College Recruiting FAQ: Early Action vs. Early Decision

Recruiting: You Need to Score, But Your Coach Won't Let You?

Recruiting: You Need to Score, But Your Coach Won't Let You?

14-Year-Old Quarterback Verbally Commits to LSU

14-Year-Old Quarterback Verbally Commits to LSU

New NCAA Rules on Junior College Football Recruiting Explained

New NCAA Rules on Junior College Football Recruiting Explained

The Best College Football Programs

The Best College Football Programs

What the New SAT Means for Student-Athletes

What the New SAT Means for Student-Athletes

Prepare Early for the College Recruiting Process

Prepare Early for the College Recruiting Process

Basketball Recruiting: It's Never Too Late

Basketball Recruiting: It's Never Too Late

7 Bad Behaviors That Will Help You Play College Sports

7 Bad Behaviors That Will Help You Play College Sports

Tennis Recruiting: Making a Decision

Tennis Recruiting: Making a Decision

The Best Men's College Basketball Programs

The Best Men's College Basketball Programs

College Recruiting Evaluations: A Different Perspective

College Recruiting Evaluations: A Different Perspective

How a Bad Game Affects Your Recruiting Status

How a Bad Game Affects Your Recruiting Status

Why You Should Play Small-School Sports

Why You Should Play Small-School Sports

Basketball Recruits: What You Should Do in November

Basketball Recruits: What You Should Do in November

How to Create a Recruiting Video That Coaches Will Watch

How to Create a Recruiting Video That Coaches Will Watch

Featured STACKlete: Reagan Rogers

Featured STACKlete: Reagan Rogers

The 50 Best Colleges for Male Athletes

The 50 Best Colleges for Male Athletes

YardBarker