High Performance Tennis Training Workout For Speed, Agility, Quickness and Conditioning
Video taken from the channel: Essential Tennis Lessons and Instruction for Passionate Players
5 Essential Speed and Agility Drills | Increase Your Speed and Change of Direction
Video taken from the channel: 7mlc
Increase your speed | 5 Key Sprinting Drills
Video taken from the channel: Nathan Phillips CT
Sprinting Drills Increase Speed | Max Velocity
Video taken from the channel: X Pollination Productions
SPRINT DRILLS 6 Basic Drills for technique and specific condition
Video taken from the channel: John Shepherd track & field coach author & editor
Sprint Drills for Speed, Run Faster, Plyometrics, Jump Higher by David Warren (Dave King) part 1/4
Video taken from the channel: David Warren Workouts
IMPROVE YOUR SPEED ON YOUR OWN
Video taken from the channel: Unisport
Speed training through speed drills is one way to improve your sprint performance, as it will help further strengthen your cardiovascular system and help your muscles become more adept at using the oxygenated blood pushing through your body. The Importance of Sprint and Speed Training.5 Drills to start improving your acceleration now: Marches (with hands on head). When it comes to essential acceleration exercises, marches are king.
While this particular Skips (with hands on head). Think of this next variation as a progression of the marches above. Similar in premise, this.
Start with a 1-mile warmup. Run 8 x 600 meters (1.5 laps of a track) at 5K goal pace, with 200-meter recovery jogs between each interval. Run 4 x 200 meters at 1-mile pace (or slightly faster than 5K pace), with 200-meter recovery jogs between each interval. Finish with a 1-mile cooldown.
Push yourself up with your arms, bring one foot forward, and start to accelerate to your top speed. Once you are in a full sprint, maintain it through the far blue line. You’ll soon realize that, in order to get a good start, you’ll have to maintain the same blade angle and leg extension that were keys to the previous drill.For this variation on sprint training, all you need is a single hill. “To work on your acceleration, run up it; to work on your overall speed, run down,” says performance consultant Calvin Morriss.Start with your arms in sprint position (one arm forward, and one arm back).
Your front arm angle should be between 60 and 90 degrees at the elbow, with your rear arm being between 90 and 120 degrees. Initiate arm swing at the shoulders, driving your front arm back and your rear arm forward.SPRINT TRAINING INCREASES ENDURANCE AND WORK CAPACITY Sprint training improves your capacity for endurance, maximal oxygen uptake and raises your ability to withstand fatigue. Sprints require the body to use energy more efficiently by increasing the amount of glycogen that can be stored in the muscle by as much as 20 percent.Build instant speed with two simple drills to improve speed: Hill Sprints and Prowler Sprints.
Many athletes trying to increase speed get caught up in performing set after set of Skips.Speed training drills must be learned correctly and practiced constantly to truly enhance your speed. You need to perform drills that enhance the four basic components of speed training: Stride.Speed Training: How to Get Faster.
To improve your running speed requires a training program that focuses on leg strength and power, with appropriate technique training to best utilize your strength and power development. Here is an outline of the general and specific conditioning and technical (sprint technique) training that is required.No Arms To Sprint. As I mentioned, this drill works great with no arms.
We’ll often do 2 30 yard sprints with no arms, followed by a 30 yard no arm into a sprint (15 yards with no arms, drop the arms and sprint the second 15 yards). You will feel a burst of speed once you drop your arms and regain their power.This drill will force you to learn to sprint in various gears, uphill, downhill, into the wind, with the wind at your back, and at various positions in the group.
Get off the saddle, charge down the road as you build speed and cadence, then sit down and increase your rpm and shift gears as needed.Serve as a great warm-up before challenging workouts or races. These benefits translate directly to improved speed: run more efficiently with greater strength and you’ll finish any race faster. Drills soon became a staple of my running career, something we did as.You can also use your sprint training resistance bands to perform sled pulls for speed improvement.
Attach your resistance bungee belt to yourself and the other end to a weighted sled. Start with no added weight on your sled until you get used to the movement. Sprint for 45 seconds at your maximum speed.
teach speed and improve your speed! DO NOT FORGET THAT! While there is a ceiling, based on your genetics, this doesn’t mean that what you’re born with cannot be maximized and improved. No matter who you are, you can get faster with correct training. This ebook is designed to give you the best advice out there to improve your speed.
There is.
List of related literature:
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| from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard |
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| from Sports Medicine: Study Guide and Review for Boards |
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| from NSCA’s Essentials of Personal Training |
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| from Fundamentals of Track and Field |
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| from Developing Agility and Quickness |
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| from The Art of Running Faster |
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| from Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions |
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| from Complete Conditioning for Basketball |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from Rugby For Dummies |
137 comments
We grabbed this lesson straight from our new high-performance tennis fitness program. Ready to take on the whole challenge? Check out Tennis Fitness 360 here: https://essentialtennisvideos.com/tennis-fitness-360-invite
I love Meghan just blabbering while Kevin is slowly dying����
Thank you for watching. You should check out my video “How to jump Higher” and the rest of this video series parts 3 and 4 are on my other channel “DaveKingLosAngeles”
hey, what is the name of the first drill you did in this video? and what skill is it building
Amazing. Now are you doing this in court shoes or are running shoes better?
How to run style my running style is not good how can i change plz help me
Thanks for coaching us!!! Appreciated!
Can we have a video on complete workout/plan please?
Like something we can follow on daily basis, e.g. Monday Strength, Tuesday Footwork drills etc…
nice workout, I sure will have my high school team doing this.
ive been doing this drills for over 5 months everyday accept from sundays and i got scouted by watford im 14 btw
Out of curiosity what times does the male athlete wearing the blue top get in the 100? Helpful vids btw.
1:49 #1 Deceleration Shuttles
3:23 #2 Shuttles
4:42 #3 Lateral Shuffles
6:06 #4 Crosshairs
7:38 #5 Diagonal Square
If someone pass the ball on us so the other team player attack and run on us to get the ball save how to servive?
Please make a vedio
Thank you, I appreciate your wise words, good luck with the workout.
twice a week would be good, do each drill 3 times for about 30 meters. Thank you for watching.
saw how high you could jump and subscribed immediately after seing the picture of Bruce Lee
Just so you know drill 4 and 5 are exactly the same, great video though!
Really good drills and content mate!
The only reason im here is cuz of quicksilver (age of ultron)
Is streching (increasing flexibility) important for your speed? Or what do you think of those kbands or elastic holds for your hips? Or should I. Just stick to plyos and extra sprints?
i will oneday be under this coach..i like how he explain things well
I started training my sprint speed with a sprinter and they run with such big strides it’s so hard to get used to running with big strides
Thank you, I appreciate you, I hope you run very fast. Stay Focused!
Thank you for watching, that would be a great idea. Check my the workouts on my other channel, DaveKingLosAngeles.
Thank you for watching all my videos, a good way to build speed is incline training once a week. Run 60 to 70 meters uphill 10 times. Do this workout once a week for 3 months.
Hi
I’m a new long jumper
Please I need a weekly program
Including drills. Sprints. vilocity. Hit the board….
Me sneaking my mid-night snacks in my room from the kitchen 2:08
How many times should i repeat the exercise before i go for the another?
I’m using this workout for my 4 week long fitness program this vacation because I want to get fit for next terms tennis. ���� I’m going to die������
Thank you brother to mention the period of time of every exercise and the the perikde of rest ��
These are some really good drills. i’ll definitely be running these with the youngsters i coach. appreciate you taking the time to make this video. well done
I have a quick question can this help me with American football
Great channel I love it its from ahmed musa Olympic decathlon athlete 2004 so thanks for the uploader
I can’t see the real difference between drill #4 and #5. Am I missing something? Nice drills, by the way.
Hey there, You can certainly increase 2-4 inches in vertical jump within two weeks by simply following the correct training program & have a great nutrition plan. My buddy acquired 9 inches within 3 months and today he can 360 dunk with 2 hands.
Great plyometrics you have there man. never seen anybody jump that high before.Ama use up some of these plyo seem interesting
Im so fast but i need to get better for football also thanks guys love your video
Bicycle is the best one and the plyo drills. Dont extend out. Heel to hamstring, punch into the ground then back to heel to hamstring. U aint got time to push…that causes backside mechanics. Great video Bro.
I use these drills for basketball all soccer players have amazing footwork
This is how many likes and subs he should have 9999999999999999999999
How to be faster
Find Sergio Ramos
Throw stuff at him
Run away
Next
Find the dirtiest player on the opponent team
Slide tackle him
Run away
Try not to get killed
Then you will be faster than me
And I am S P E E D
These are some really good videos. I am learning a lot the way he is teaching it.
Yeah, I’m trying to show my daughter some drills for track, and this crap music is blasting! Thanks a lot!
How to fix ankle sprains and twists so that you don’t get benched mid game.
Hey guys I need help. I’m 14 and run a personal best in 100m of 11.5. Is it too late to join a track team or not? As im doing football but quitting it next year as I want to be a sprinter when I’m older. And also how can you get explosive speed? As my start was horrible in the race were I got my PB
This video is the PERFECT for me! I love the music and the rap! His lyrics are off the food chain! This video has lots of drills that are perfect for my level of sprinting. It would be nice though to have just a little help in understanding exactly what phase of our running do these drills mimmic? That’s all. Peace G!
Directions unclear. I ended up burning my school down and teleporting to Hawaii.
So many better speed videos out there former D1 track runner and grew up playing soccer also
Hello!
I’m 19yo.
I run 100m in 11.76s,without training and a poor diet.
If I practice hard,can I become an Olympic athlete?
I wanna be able to do all that but my fitness level is no close to even dreaming about it ��
I´m 100m Sprinter and i want to have perseverance for 200m are the drills good for the sprint perseverance?
Love your stuff! Using many of these routines for my son during winter break from his club. I love what you do for your audience. Thank you!
My first soccer game bro.. They beat our ass it was insane just played yesterday and i dont really know what to say
Hey there! thanks a lot for this useful video. By the way, I notice lots of people keep on talking about jumping manual called Nobolaron Manual (do a search on google), but I’m not sure if it’s good. Have you considered Nobolaron Manual? I have heard many incredible things about it and my cousin finally increase his jumping ability by using it, but he refuses to tell me: (
How do the skips and the first exercise you demonstrated help increase speed?
I just finished doing these exercises they were simple and quick and super east to set up. Thank you
Awesome!!! Thanks will be doing these drills tomorrow. Bomb����
great workout i will try it out on the track tomorrow morning thanks:)
For the pogos, the athletes are either doing them in place or for only 5 yards, whereas with the skipping and bounding they are covering larger distances. Is there a recommended distance or time for the plyometric drills?
I’m 13 and play basketball, everybody be showing me up by slapping back board. I needa improve my verticle really badly. Should i just do all these? You can fly bro, help me out, I’m willing to work everyday.
Sir i m from Assam this video is most helpfull for me
Thank you sir macking this video
It was all looking good until that music started and you lost all credibility.
Does this improve sprint speed? Because i have a final race competition against some schools NEXT WEEK. So, does this still increase speed in one week?
Im a great dribbler Im pretty fast but I’ve just not been in the game for 2 games straight I’m a great player but I’m not showing it tips anyone.
4:11 missed a golden opportunity to visualize the center line, great video nonetheless!
Thx for your quick and helpfull answer and i will check your other channel for sure.
You’re the greatest ����thank you for giving tips ������������
how many times shoud I do this per week? Also, do I focus on one aspect (speed/agility) for a whole week or mix up my sessions daily
Its still surprises me, how lot of people have no idea about Nobolaron Manual (do a google search), although a lot of people get good result because of this jumping course. Thanks to my cooworker who told me about Nobolaron Manual, I have increase my vertical jump
I am from India and there is no academy for football but I love playing football,then what I will do for playing football
Look at the height of the coach����, no problem it doesn’t matter
Should I do this like twice a week and do all parts in order? and how many reps and sets too?
I really like the session, but am wondering what the difference is between #4 and #5?
I like the video but hate the foul mouth music! I could not stand the music, so had to mute it!
You lied man…I ate the cheeseburgers and the donuts but no six packs…how could you..
What is max velocity and is it different than physics book?
How many times should you do each drill? Thank you for this awesome video!
So I’m a speed jumper will these exercises help me for my vertical
I watch this video many times & love to appreciate your hard work sir. Will you please tell me that how I can download your videos.
How to improve speed
Find a dog
Disturb the dog
Run
You’ll need to do this daily.
Next tip find cops
Take a stone
Throw at the car window
Run
You’ll need to do this daily.
Soon you’ll observe you have beaten bolt.
If your trying to run fast during a soccer game
Irritate the most aggressive and angry player of the opposing team.
Imagine he is a dog
Run away from him
Stop hating on the music. It’s his video he can put whatever fuckin music he wants. Be grateful.
Dude what happened to your songs? I listen to them all the time but I lost them and have to re-download them
the video looks great but must you have such offensive music? How about some Motown or Stevie Wonder or Blues?
thxs! I found u’re channel during quarantine so this is rlly helpful.
I was just wondering. Probably an obvious answer. But is Sarah trying for a spot at the World Champs?
Me:really nice training ������
Them:do the best u can (they did not say that lol sorry)
Should I do all of them. To be able to become faster or I just need to do some of them
Did this workout for the first time today. Felt good for the first half and then, whew, really works your cardio and muscles to continue grinding through the last sets! As a tall guy (6’4″), mobility and getting ‘twitchier’ is a constant area to improve and this will be in my 2-3x weekly to-do list going forward. Great work and embrace the burn!
Very simple and convenient workout, looks like a real gasser for Kevin hehe.
How many times can I do this exercise? I play tennis twice a week. Will doing this programm once a week be enough?
1. figure 8 for 30 seconds 5 sets.
2. fast feet and swing 30 seconds five sets.
3. One leg hops up and back 30 seconds five sets.
So if I’m not much of an agile or fast athlete and I do these drills everyday, how long does it take to see the results?
Hi, why not face forward, since you’ll be playing forward? Why not use smaller cones and keep your eyes watching in front of you helping reproducing what you’d have to do whilst playing?
Im a basketball playe, and I can windmill at only 6.2 yet im not that fast. I was wondering if its cuz my technique is bad or just because im not fast. Id think that since alot of the same muscles i use for jumping i wiuld also ise for sprinting id be fast. And thats y im wondering if its a technique thing.
Awesome video! The bar hold for working on posture Is great! I’m trying to start my channel on track and your videos are really helping me learn.
4 and 5 are the same drill?? 5 is just a little longer running.
In my games i feel like i could score much more goals if i accelerated quicker like i feel like i run fast but i just start slow and react slow
How many meters should I do for each exercise?right now I’m trying 50-100m. I’m a miler and long distance runner running 55 mile weeks and want more speed so how often should I do these plyometric workouts?
That dude is a beast! Hard workout and he muscled through it like a champ. Great affirmation also
Many thanks, I have been researching “how can you run faster” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (search on google )? Ive heard some incredible things about it and my brother in law got amazing success with it.
Best way keep sprinting again and again it is gonna help you to increase your stamina plus speed thats how i am the fastest in my team righg now
Where are the back paddling moves? The diagonal square is the crosshairs but bigger?
Your videos are awesome I been using a lot of them in My practices. Question I Coach a 11u girls team and we struggle bad on passing. Any drills you can post that help at that age level???
Just completed this workout in my room, what a nice burn. Oh baby.
Hey Ian, I’m from Brazil and I have to say that I’m using your videos not only to develop my tennis, but also to learn and increase my english hability!
The way you guys talk is very good to a non american person understand. In fact, some times I recomend the Essential Tennis channel to people that want develop the english vocabulary:)
Nice job guys! Thanks all!
This is great I like to do workouts like these everyday but get bored of doing the America’s stuff. Thanks for the new workouts
Yo david, you should make more videos, you are a great inspiration for me and other athletes, also you have a lot of knowledge and want to help us! Thanks for that! My question: can you tell me something of your nutrition, I allready drink only water (somethimes milk, tea or fruit juice*), but no cola and bullsh!t.. Or another training tip right now for speed or power (or both).. Thank you peace
What I’d modify about Fast Feet & Swing is to have a Beep sound every 3 seconds for the split step and then perform the split at the Beep followed by the swing and recovery followed by fast feet. Maintain fast feet until you hear the next beep for the split step. Generally it’s about 3 seconds between split steps. Eventually you could push it down to 2 seconds.
Hi, I asked my coach what my problems were in football: he told me that you were slow and playing with fear. What should I do to fix these problems?
Well I dont sit down when I shit
I squat now no one can catch me
how can i increase my stride frequency when sprinting? i cant move my arms any faster
I like this video and I want this video for my practice how to download this
There are no option
Could you please explain that how to keep your arms while getting out of the blocks..because thats when you apply the max force,my arms tightens very much during that phase…please help
sitting on my couch watching this like: http://gph.is/1NeUCj9
Wow! A video which showcases the needlessness for equipment.
Thanks a lot bruv
These are change of direction drills
Agility is change of direction but it includes reaction
Great drills and execution, but can’t recommend this to young athletes and parents because of the language. Referring to women as b’s, etc. Young brother be more aware of your perpetuation of stereotypes.
Thank you for watching, yes, it will help. Drink water and stay dedicated.
Can we run these drills with two people at the same time??????
I found this video back in March 2020…been in lockdown since then, this is the best way for me to maintain some of my tennis fitness. Thanks Essential Tennis! M.A from Lima, Perú
Just a quick thought, if your goal is to improve speed, agility, or quickness, drills should be completed with 100% intensity and with full-recovery. This video demonstrates a conditioning drill, it would not lead to increased speed, agility, or quickness.
Is it just me or are drills #4 and #5 exactly the same? Great work otherwise, thanks
Thank you so much! This video is great. I’ve become bored of many of my speed drills and most videos are just the same old thing. I play tennis and changing direction is hugely important. These are definitely gonna spice up my training!
If this man played professional football he could score more goals than CR7 by header
There are many different ways to train, the most important things are technique and consistency.
Speed is important. Iniesta was good but please somebody get him the wallmart scooters
Hello guyz i am 15 please tell minimum how much meteres or km should i jog for my stamina thank you
Really great drills which I can use for my rugby backline coaching.
i would to need 606 Subscribe ❤i need 606 Subscribe me ❤i need 606 Subscribe me ❤Abone olan SON videoma 15 yazsın olmayan yazmasın olurum olana
The most important drill out of all drills to get faster is SPRINT!!!!!!!!!
Sir humko bhi coaching join karni hai kahan per aana padega sir bata do
I’m like the fastest in my whole club but I lack stamina a lot I mean just some fast sprint I lose stamina and I get tired so easily….. I should focus on stamina maybe from now on
watch the music and lyrics you put on video. Kids watch your stuff. Furthermore, protect your brand.
nah if i do this exercise anywhere close to people i would be weird af
3:23 My school calls that Suicide Runs and I think I know why.
Very nice. My mixed partner and I will try this tomorrow. Thank you
I used these tips and it was looking good untill someone broke my shins in a football game
Nice training video. How come Kevin is the only one doing the workouts?