hi im 18 yrs old and play tennis and i was wondering if anyone knows any good exercises or sprints that would help with becoming more explosive and fast on the court thanks

Glad to hear you are interested in your performance. I've dealt with numerous tennis players (male or female), and the thing I've noticed that becomes more important, is lateral speed, and lateral explosiveness especially if you want to get that quick shot down the baseline. Lateral bounds are a great way to start off. Start by pushing yourself off your left foot towards the right. Land on your right, then push off your left foot again towards the right. Do this 10 times going right, then repeat going towards the left pushing off your right foot. The key is to get as much lateral distance as possible with each jump. After you feel you've mastered this, do a search on LATERAL PLYOMETRICS and you will be bound to find a lot of info. What I gave you is just a starting off point for lateral explosivness. let me know if you have any further questions, because I've got a lot more information, and articles I can send you.

Jamie Sylfest, CSCS

Great post Jamie !

thanks wrangell. tennis players have always been fun groups to train, and I admire the amout of work they put into their training. they complain less than others. Carioca's are also an excellent addition into any conditiong program. This is somewhat similar to lateral bounds. I say this lightly. There are differences however. This one, you start by pushing yourself to the right with your right foot. You will then cross over your left foot in front of your body, and land on your left foot. This will rotate your body which is what you want. You will want to bring your right around from your back This can be done for 30 yds, then go the opposite way pushing off your left foot and landing on your right foot.

If this is confusing, there are plenty of videos on youtube.com on this drill.

good training