Things You'll Need:
- Tennis partner Basket of tennis balls Racket Tennis court Stopwatch Chalk
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Step 1
Do the "M's" -- This is a warm-up done by following the lines while always keeping your torso facing the net. Start at the far right sideline for doubles on the baseline. Lightly jog up to the net, tap it with your fingers and side step to the inside sideline. Once at the inside sideline, backpedal to the service, once again keeping your speed at a light jog. Side step to the middle service line and then forward to the net, again tapping it with your fingers. Continue along every line to the net and back until you complete the side. When you are done, do the same thing starting from where you ended at the far left sideline and move left. This exercise will loosen up all your speed muscles and prepare you for the variety of movements needed in tennis -- forward/backward and lateral movement. Once you have done this 2 to 3 times in both directions, you can time yourself to give yourself your starting time and then try to beat it!
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Step 2
Ball Launch -- Have your partner take the basket of balls and stand on the other side of the net. With you facing him, he will launch a ball over your head. You will need to chase the ball down and catch it before the second bounce. At first your partner will do this exercise without a racket and as you develop more speed he will increase the difficulty for you by using his racket. The balls should be launched with no order or direction; some will be short and some will be deep. Once you catch the ball, toss it to the sideline out of your way and look for the next. Do this in sets of ten and then change places with your partner for his turn. This helps you develop that first step off the blocks that is essential to getting to the ball.
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Step 3
Hip/Hops -- Strengthen the fast twitch fibers in your leg muscles to powerfully move in all directions. Take the tennis racket (or chalk if available) and use it to create a cross on the court. If using your racket, place the racket over the baseline to create the cross. Start with a simple hop from left to right to left over the center line. If using your racket, be sure to give yourself enough clearance so you do not trip yourself. Time this for 15 seconds. Rest for 15 seconds. Do front to back for 15 seconds. Rest for 15 seconds. Repeat the entire sequence. As you become better at this and more agile, work the lines in a clockwise direction, then a counterclockwise direction. With greater skill you can write a number in each quadrant with the chalk and have your partner call out the number you need to be in. This develops agility and strength while honing cognitive function in the middle of physical exertion. Do at least four rounds.
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Step 4
Mini-Tennis -- Don't laugh at the little old ladies who warm up with mini-tennis. Before you start belting balls from the baseline, take ten minutes to play some mini-tennis. With each shot, take time to slow your swing down (but complete it), but pay specific attention to your feet. Get them behind every shot, no matter how simple it might seem. Clear the net and maintain your balance. If you have done all of the above steps, you will find a spring in your step.
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Step 5
Speed on a tennis court rarely refers to a sprinter's speed (though that helps). It goes to the silent worker who can anticipate and get there in what seems like no time at all. By doing these simple exercises, you can start to frustrate opponents by getting to balls in an effortless fashion.
