Improving Speed With UGA Tennis | STACK

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
More Cool Stuff You'll Like

Does Grunting Improve Your Sports Performance?

Ratchet Up Your Tennis Game With the Topspin Serve

Nutrition Tips for Young Tennis Players

Babolat's Smart Tennis Racquet Set for 2013 Release

How to Maximize Tennis Performance With Your Diet

How to Find the Best Tennis Shoe Deals

5 Tips for Playing Mentally Tough Tennis

The Evolution of Roger Federer's Style at Wimbledon

Healthy Tennis Diet

A Simple Workout to Improve Your Tennis Skills

Wimbledon's 2015 Schedule Change

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Tennis Recruiting: Making a Decision

Sloane Stephens: The New Face of Women's Tennis

Missing Components of Most Tennis Training Routines

The Evolution of Andy Roddick's On-Court Style

One on One with Jack Sock at the U.S. Open

3 Ways to Prevent Tennis Elbow

How to Choose Your Best Tennis Racquet

Speed Up Your Tennis Game With the Split Step

How to Add Power to Your Serve and Groundstrokes

How to Eat Like a Tennis Pro

Tips for Keeping a Tennis Journal

Tennis Recruiting: Official vs. Unofficial Visits

Who Wore the Best Tennis Shoes in History?

Putting Top Tennis Gear to the Test

The Tennis College Recruiting Summer Checklist

USTA Tournaments: A Must for Tennis Recruits

Tennis Training for Beginners

Wilson's New "Spin" On Racquet Technology

How to Cure Tennis Elbow

Use These Tennis Drills to Dominate the Competition

3 Tennis Drills for a Faster, More Accurate Serve

Diet Guidelines for Teenage Tennis Players

Be the Fittest Player on the Tennis Court