Tennis is a highly reactive sport that requires players to make hundreds of quick directional changes during a match. In fact, studies show that over 70% of a tennis player's movements are lateral, with less than 20% forward and 8% backward. This means that developing lateral acceleration, deceleration, and agility should be a primary focus of any tennis training program.
The article by Mark Kovacs outlines the typical movement patterns and demands of competitive tennis, as well as the neural and biomechanical factors that contribute to effective lateral movement. Some key points:
- Tennis players make an average of 4 directional changes per point, with the majority of movements being less than 2.5 meters. This is much shorter than the distances most speed and agility training programs are designed for.
- There are 3 main lateral movement patterns in tennis - the jab step, pivot step, and gravity step. The gravity step, which creates a "dynamic imbalance", has been shown to be the fastest way to move laterally.
- Lateral movement also requires efficient recovery steps, such as the crossover and shuffle. Proper technique on these recovery movements is crucial.
To help illustrate these lateral movement patterns, I would recommend including the following video clips:
- Demonstration of the jab, pivot, and gravity steps (Figure 1 in the article)
- Player performing lateral crossover and shuffle steps (Figures 2-3)
- Slow-motion footage of a player executing the split-step (Figure 4)
Additionally, the article provides several excellent lateral-focused exercise recommendations, including:
- Lateral movement with medicine ball catch (Figure 6)
- Lateral mini hurdle runs (Figure 7)
- Lateral slide board drills (Figure 9)
Incorporating a mix of these lateral movement drills and exercises into a tennis training program is essential for developing the athleticism and responsiveness required to excel on the court.
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