World-leading fitness trainer Jez Green outlines five simple court
drills designed to get you off the spot and to the ball at breakneck
speed
When it comes to tennis movement, it is the first step
that is by far the most crucial. This point was covered in detail in
the March 2008 issue of ACE. This month I am going to take you through
some simple yet effective drills designed to train the first step. The
end result should be quicker, more powerful and efficient movement to
the ball.
Before Ido, however, let me remind you of some of the most important technical points regarding the first step:
- Split
step: Before taking your first step you need to ‘split step’, but it’s
important to note that the two movements i.e. doing a split step and
taking your first step are intrinsically linked and are in effect one
movement.
- Split-step timing: The split step is a ‘jump
move’ or ‘jump step’ of enormous importance. The key to an effective
split step is to be landing when your opponent makes contact with the
ball. The best time to start your jump is as your opponent starts to
initiate their forwards swing.
- Types of split step:
There are different kinds of split step for different parts of the
court. The ‘sit split’ is when both feet land at exactly the same time,
and is commonly used on the second volley close to the net or on the
return of serve. The ‘first volley split’ or ‘adjusting step’ is used
as you’re moving forwards to hit your first volley and involves landing
one foot in front of the other. The ‘baseline split’ or ‘split and
glide’ is, as the name suggests, performed on or around the baseline,
the movement being similar to that of a speed skater when pushing off.
At an elite level, the split is uneven, i.e. you land one foot before
the other. This enables you to open the opposite hip to help you move
off.
Shin angle: It’s important to create a positive
shin angle of 45° in relation to the ground so that you can push off
explosively.
- Weight transference and lean: To move
explosively you need to drive downwards from under your centre of
gravity, i.e. your belly button, and lean your upper body in the
direction of the ball.
The drills described below have
been performed by all the players I’ve ever worked with, including Andy
Murray, Daniela Hantuchova, Tatiana Golovin and Kristina Brandi. They
need to be performed with perfect balance and posture in an ‘athletic
position’ with a low centre of gravity and a wide base at all times. To
get this position right, it helps to imagine you are moving under a low
ceiling!
1. Figure-of-Eight Lateral DrillAim:
This drill trains the explosive first step, speed and coordination
required when running to wide balls. It also emphasises the use of
adjustment steps around the ball. Method:
Place two cones five foot-spaces apart either side of the centre mark
on the baseline. Start with your right foot directly behind one of the
cones (right foot for a right-handed player – vice versa for a leftie).
Move in a figure of eight around the two cones, staying as close to
them as you can without hitting them. Drive off with a big first step
whenever you change direction during the drill (pics 1a-1d). Repetitions:
Perform as many figures of eight as you can in 30 seconds. Repeat three
times, with a minute’s rest in between. Fit players should be aiming
for 12 figures of eight in 30 seconds. 
2. First Step ForwardsAim:
This drill trains the explosive first step forward to track down a drop
shot. It emphasises the split step followed by the dynamic first move. Method:
Place two cones five foot-spaces apart either side of the centre mark
and a metre or so in front of the baseline. Starting on the centre
mark, use a dynamic split step (with an even landing – both feet at the
same time) then drive into the first step forwards around one of the
cones. If you are going to the left cone your right foot goes first; if
moving to the right cone, move your left foot first. Facing forwards,
back-pedal to the centre mark using as many dynamic little steps as you
can (pics 2a-2d). Repetitions: Move as many times around the two cones as you can in 30 seconds. Repeat three times, with a minute’s rest in between. 3. Forehand and Backhand RepeatsAim: This drill works on movement to both the forehand and the backhand sides. 
Method: Place
a cone on the inside tramline on the forehand side. Start with a
‘baseline’ split, whereby you land more on your left foot (for a
right-hander; pic 3a) so that you can open your right hip to make the
first step (pic 3b) and move to the cone using just two big steps (pics
3c & 3d). Simulate a forehand stroke and then return to the middle
using smaller, choppier yet dynamic sidesteps. For the backhand, move
the cone over to the other side of the court, ensuring that when you
split you land more on your right foot, thus enabling you to open your
left hip ready for the all-important first step. Simulate the backhand
stroke and return to the middle. Repetitions: Continue for30 seconds. Repeat three times on each side, with a minute’s rest in between. Images courtesy of ACE Magazine For mor Physical Conditioning Articles go to www.jezgreen.com
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