Improving Speed With UGA Tennis | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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
How to Perform the Euro Step With Iman Shumpert
Views: 81,228
Antonio Brown Juggles 3 Footballs
Views: 1,088,316
Evan Longoria's Hitting Drills
Views: 9,797,543

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
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

More Cool Stuff You'll Like

Featured STACKlete: Reagan Rogers

3 Ways to Trust Your Gut During the College Recruiting Process

Demystifying the College Athletic Recruiting Process

College Baseball Recruiting: How to Control Your Own Destiny

How a Bad Game Affects Your Recruiting Status

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

3 Tips for Writing a Strong College Recruiting Mission Statement

New NCAA Rules on Junior College Football Recruiting Explained

What's in a National Letter of Intent?

Practical Recruiting Tips for High School Athletes

NCAA Recruiting Rules: Baseball

Why You Should Play Small-School Sports

Tennis Recruiting: Official vs. Unofficial Visits

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

College Recruiting FAQ: How Does National Signing Day Work?

Basketball Recruits: What You Should Do in November

3 Ways to Climb the Recruiting Ladder

College Admission Tips for Ivy League and Division III

What is a Parent's Role in Recruiting?

The Best (and Worst) Part of Choosing a School

Tennis Recruiting: Making a Decision

Combatting the Early Commitment Epidemic in Women

4 Common College Recruiting Myths Debunked

College Football Recruits: 5 Strategies to Get Noticed

Do Athletes Make Better Students?

Understanding the NCAA Eligibility Center

5 Essential Steps for College Recruits

5 Things to Know About Football Recruiting

7 Bad Behaviors That Will Help You Play College Sports

Prepare Early for the College Recruiting Process

The Tennis College Recruiting Summer Checklist

What the New SAT Means for Student-Athletes

College Recruiting Evaluations: A Different Perspective

College Recruiting FAQ: Early Action vs. Early Decision

Basketball Recruiting: It's Never Too Late

Volleyball Recruiting: Searching for More Than Talent

Why You Should Consider Post-Grad Prep School for Football

14-Year-Old Quarterback Verbally Commits to LSU

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

Meet the A to Z Basketball Insiders

Boost Your Academics: 4 Tips for High School Athletes