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      Tennis Speed, Agility & Strength Training


Our first role at Elite Gamespeed NEPA is to educate, that is where the power is. It opens up doors for athletes to understand themselves, why they are doing certain things, and gives them the knowledge that will have long-lasting impacts on them physically and mentally.

So, when we put this program together, we had loads of new exercises. Our culling process was simple. When we went through and asked “why use that exercise” – Is it going to fulfill the purpose of the program, is it needed, is it effective, etc. It made the process easy. 

In the end, we came up with some great drills and a training structure we have never used before, in fact, we don’t think anyone has. It also left us with lots of tennis exercises we can use in the future.

For your reference, our program we launched is a combination of – Court speed exercises, foot speed, agility drills, and specific power and strength exercises. All areas are covered. We believe these are the areas that most players need guidance and a boost in.










Tennis Speed, Agility, and Power Exercises

We decided to combine 4 areas into one program, WHY? Most players find it challenging to get their extra off-court sessions on a weekly basis, so we have created this program to cover the most important aspects of specific court play. We also took into consideration the fact that this day and age, people (especially the younger generations) are wanting higher intensity and quicker results. We believe this program delivers on all fronts.


First Step Acceleration - Having the capacity to move rapidly over a short distance is one of the most critical components of court movement, without a balanced, dynamic first two-step movement process players are limiting their effectiveness on court. This drill gives players the opportunity to focus on their dynamic first 2 steps, in a controlled environment (where it can be assessed and managed). This is a basic, but highly effective drill for athletes of any age.



  1. Repeated First Step Acceleration with Braking - First step - acceleration/braking – deceleration. WHY?... First step and braking are two of the most important aspects of the court movement. Having the capacity to accelerate rapidly and brake effectively is what court movement should be based on. We do this 100s of times per game. Slowing down requires your body to absorb load, the quicker you stop the harder your body has to work. Learning to brake and absorb force effectively is really important for preventing injuries and also for setting you up to move from a good platform. This is an area not enough players work on.


  1. Shadow Weight Transfer - Force Expression/Force Absorption. WHY?...Learning how to transfer force from the ground up, is a critical development factor. It gives players the capacity to maximize leg drive, hip drive, thoracic rotation, and arm sling. Too often we see players not setting low enough, using a little torso rotation and having extreme arm slings.


This is problematic for the body, as we isolate certain joints and overuse, certain muscle groups, this opens the door for injury. The fact is from a biomechanical perspective we produce more force, with less effort when we use more of a kinetic chain and distribute the force production. This specific tennis movement drill challenges players to set low and drive from the ground up. It gives players the opportunity to set themselves in the correct starting position and move effectively from there.



Whenever we produce force, we need to absorb it (slow down, stop, etc). You will see at the completion of the movement, there is a unilateral landing phase (landing on 1 leg). This is how we absorb the force and stop the exercise, so the focus is not entirely on the power aspect, but also on the absorbing phase. This is how we make exercises more tennis-specific and help protect the body (challenging it specific ways, in a controlled environment)


Next time you are putting together your training sessions or practice sessions, ask yourself, the all-important question – WHY, why am I going to do these exercises? why am I going to do them for this long? why am I going to work on my serve more than groundstrokes? etc etc. When you answer the WHY effectively it will help set your plan and give you clarity on what you are doing.


We understand you will not have all the answers, no one does. What you will find is that you learn to ask questions and find the right people to help answer your Why’s.

If you are wanting to improve your first-step acceleration, groundstroke/serve power and feel lighter on the court, then try our new

SPEED, AGILITY, and POWER PROGRAM that we have launched this week. 

Don't get left behind, join the 1000's of players improving their court movement in only a few weeks.





















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