The Tennis Movement Cycle
As tennis players we continuously move in a sequence of motions in an attempt to get on balance to hit the best shot possible. We call this sequence, THE TENNIS MOVEMENT CYCLE.
We begin with the Ready Position/Split-Step, where the player stays balanced and alert. This is followed by:
The First-Step Preparation Phase, involving a forward, lateral or backwards step with a quick adjustment of foot placement towards the anticipated ball direction.
Next comes the Efficient Movement Pattern or Acceleration Phase, where the player explosively moves with controlled footwork, often bigger movements to smaller steps called adjustment steps, to reach the optimal hitting position.
The Deceleration Phase comes next, where the player is trying to get into the best balanced position possible to hit the ball.
After hitting the stroke, The Recovery Phase allows the player to recover and return to the ready position, maintaining balance and preparing for the next shot.
Mastery of this cycle improves speed, helps become a more economical mover, have better court coverage and position, shot timing, and overall agility.
We take you through the journey of becoming a more efficient mover whether you are looking to improve efficiency through the entire cycle or certain parts of it.
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Introduction
The tennis movement cycle is a fundamental concept that breaks down the dynamic actions players perform on the court into distinct phases. In this introduction, we will break down the physical and cognitive processes that underpin the practical application to become faster, more efficient tennis movers and reduce the risk of injury.
The tennis movement cycle is a fundamental concept that breaks down the dynamic actions players perform on the court into distinct phases. In this introduction, we will break down the physical and cognitive processes that underpin the practical application to become faster, more efficient tennis movers and reduce the risk of injury.
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Plyometric Exercises
In this lesson, you are taken through a plyometric series that can be included in your tennis athletes warm-up or as a primer to their on-court speed session.
In this lesson, you are taken through a plyometric series that can be included in your tennis athletes warm-up or as a primer to their on-court speed session.
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Tennis Ball Reaction Drills
Add a tennis ball to these fun exercises to improve ready position and split-step reaction.
Add a tennis ball to these fun exercises to improve ready position and split-step reaction.
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Split-Step Reaction Drills
In this segment, we look at how help your tennis athlete self organize their movement while mastering the fundamentals of a solid ready position and dynamic split-step.
In this segment, we look at how help your tennis athlete self organize their movement while mastering the fundamentals of a solid ready position and dynamic split-step.
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Understanding Optimal Split-Step Position
In this video, we break down what to do if your tennis athletes are having trouble understanding where their optimal ready position is
In this video, we break down what to do if your tennis athletes are having trouble understanding where their optimal ready position is
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Games and Review
We wrap up Phase 1 with some popular games you can add to your program with individuals, and, groups of athletes.
We wrap up Phase 1 with some popular games you can add to your program with individuals, and, groups of athletes.
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Introduction
The next phase of The Tennis Movement Cycle is The First-Step. In this session we will talk through the importance of an efficient first step as well as the necessity of an explosive movement.
The next phase of The Tennis Movement Cycle is The First-Step. In this session we will talk through the importance of an efficient first step as well as the necessity of an explosive movement.
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Opening The Hip
We dive into some drills that emphasize opening the hip for a faster, more efficient first step to the ball
We dive into some drills that emphasize opening the hip for a faster, more efficient first step to the ball
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Adding a Medicine Ball
We add a layer to the first-step with using a medicine ball to challenge the first-step explosiveness and stability
We add a layer to the first-step with using a medicine ball to challenge the first-step explosiveness and stability
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Hip Shift and Reactions
How does the First-Step impact us when the ball is coming fast and, or deep to us? How do we create the space needed to hit an effective shot? This video gives you some exercises to improve your agility and quickness to a deep ball
How does the First-Step impact us when the ball is coming fast and, or deep to us? How do we create the space needed to hit an effective shot? This video gives you some exercises to improve your agility and quickness to a deep ball
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Games and Review
In this segment, we give you some fun games that emphasize first-step speed and explosiveness you can use with partners and great for large groups of players
In this segment, we give you some fun games that emphasize first-step speed and explosiveness you can use with partners and great for large groups of players
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Spacing and Rhythm
Before getting into the tennis-specific efficient movement patterns, it is important to teach players about spacing and rhythm. The best movers in the world are able to create great spacing to the ball while moving with rhythm. Here are some exercises to help teach spacing and rhythm.
Before getting into the tennis-specific efficient movement patterns, it is important to teach players about spacing and rhythm. The best movers in the world are able to create great spacing to the ball while moving with rhythm. Here are some exercises to help teach spacing and rhythm.
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Tennis Ball Movement Drills
Here we add more reactive drills using tennis balls to teach and challenge the tennis-specific movement patterns. This helps speed up how they process what they see as well as organize their movement
Here we add more reactive drills using tennis balls to teach and challenge the tennis-specific movement patterns. This helps speed up how they process what they see as well as organize their movement
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Medicine Ball Movement Drills
Adding a medicine ball in these exercises increases the tennis-specific nature of the movement as well as the physical demand.
Adding a medicine ball in these exercises increases the tennis-specific nature of the movement as well as the physical demand.
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Games and Review
Add some games to your sessions, especially with groups of players to make it fun and dynamic while teaching the movement organically. Use a light medicine ball in these exercises
Add some games to your sessions, especially with groups of players to make it fun and dynamic while teaching the movement organically. Use a light medicine ball in these exercises
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Introduction
Understanding the physical qualities that go into deceleration is important to teach our players the relationship and importance of how balance and stability on the shot effects the quality of their shot.
Understanding the physical qualities that go into deceleration is important to teach our players the relationship and importance of how balance and stability on the shot effects the quality of their shot.
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Linear and Lateral Drills
In this segment, we roll through a lot of athletic development drills to improve a players general strength and balance
In this segment, we roll through a lot of athletic development drills to improve a players general strength and balance
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Tennis Ball Reaction Drills
We add more agility to challenge dynamic balance and stability with these tennis ball drills. Great for working in pairs and groups of players
We add more agility to challenge dynamic balance and stability with these tennis ball drills. Great for working in pairs and groups of players
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Medicine Ball Drills and Review
These exercises add a platform and medicine ball to improve deceleration abilities through strength and balance
These exercises add a platform and medicine ball to improve deceleration abilities through strength and balance
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Introduction
We introduce to important elements to consider when working on recovery other than the physical abilities.
We introduce to important elements to consider when working on recovery other than the physical abilities.
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Tennis Ball Reaction Drills
We add a tennis ball with these reaction exercises to help train the recovery and reaccelerating phase of movement.
We add a tennis ball with these reaction exercises to help train the recovery and reaccelerating phase of movement.
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Medicine Ball Drills
The medicine ball can be a great tool to use for many different reasons. Here, we show you how to use it in a unconventional way to help emphasize recovery awareness, urgency and positioning.
The medicine ball can be a great tool to use for many different reasons. Here, we show you how to use it in a unconventional way to help emphasize recovery awareness, urgency and positioning.
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Review
We break down the importance of the recovery and the context behind it which often gets overlooked.
We break down the importance of the recovery and the context behind it which often gets overlooked.
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Thank you!
Thank you for purchasing The Tennis Athlete Movement Cycle.
This series was put together in response to many questions we receive from parents, Tennis and Performance coaches.
We are excited to share with you what we have learnt and the practical applications used to develop the best junior and professional tennis players in the world.Find us on Social Media platforms:
Instagram
@johnny_parkes
@jhettler24Thank you and let’s connect soon,
Coach Johnny and JasonThank you for purchasing The Tennis Athlete Movement Cycle.
This series was put together in response to many questions we receive from parents, Tennis and Performance coaches.
We are excited to share with you what we have learnt and the practical applications used to develop the best junior and professional tennis players in the world.Find us on Social Media platforms:
Instagram
@johnny_parkes
@jhettler24Thank you and let’s connect soon,
Coach Johnny and Jason
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Founder The Tennis Athlete
Director of Performance, University of South Carolina Men’s Tennis
Formally:
- Lead National Coach, USTA Player Development
- Head of Strength and Conditioning, IMG Tennis
- Senior Manager, USTA Player ID and Development -
Assistant Head of Strength and Conditioning, IMG Academy
Jason heads up all Tennis Academy Strength and Conditioning.
Read more in the About Page.
