I want to become fast and well balance so I can perfect my net and volley style but i cant find any good training method to increase my lack of stamaia and muscle
can anyone give me a training routiue to help me with these problem
thank you Gleam
The most basic training for tennis speed is windsprints.
A simple routine would be starting at the back fence, sprint to the net, then sidestep back to the fencel; then sprint back to the net; sidestep the other way back to the fence; sprint back to the net, and backstep to the fence. You can go back to the beginning from there, or jog back, or use the kareoke step which is a bit of a complicated kind of crossover side step in both directions.
The operative word here is varying the types and speeds of your runs. Don't just run a couple miles and be done with it. Alternate sprinting with jogging and other footwork drills to get your tennis speed and balance right.
Another drill is side stepping from sideline to sideline, and touch the line (by bending your knees) before sidestepping the other way. Or have a partner stand in front of you and direct you to sidestep randomly left and right. Our coach used to stand in front of us with a tennis ball in his outstretched hand. He would aim it left and we would all sidestep left, he would aim it right and we'd all sidestep right, he bring it back to the center and we'd sidestep back to the center. Then he would just randomly pick a direction and send us in it, changing at his whim.