Leg Speed
General
loveleen Unknown Asked 15 years ago
how can i develop fast legs to return the attacking shots of apponents? i have tried skipping (800 fast skippings),sprinting, sprinting 100 times within a region of 15 ft,side runnings,stairs,shadow practice and other drills to increase speed for total duration 0f 1:30 hrs alternate days.i have been doing these drills for the last 4 months.but everything to no use as im not even able to get to the ball to be able to return it specially when im away from the table.The ball goes past me and i keep standing there itself,freezed.Im highly frustrated bcoz of this as my efforts r not resulting in anything fruitful.Is there ne drill,physical training or way i can reach the balls to be able to return them at least if not good return.plsssss help me sir im very frustrated.
Alois Rosario Answered 15 years ago
Hi,
The other factor to being able to move fast is strength. You need to be able to develop leg strength as well as speed. Power is a factor of both of these.
See a specialist about developing leg strength. A favourite exercise is Suqats with weights to develop strength.
Another thing to consider is how well you are seeing the ball. The extra clarity in seeing the ball and seeing it a little earlier makes a huge difference, just as much as being able to move fast.
Thoughts on this question
Become a free member to post a comment about this question.
Charles Unknown Posted 15 years ago
Another practice is Duck Walk. Try to duck walk slowing and walk at max of 1 KM. You will notice that most players like Proffesionals lean forward and bend their knees in a match. In duck walk, You will see that you will improve leaning forward and put pressure on the balls of your feet. That way you can do the stance easily.
Another is going to a swinming pool that is small. By small I mean that your stomach or chest is in water level and your feet can touch the ground. Try to do side running or shuffling. Water puts some pressure on your legs without straining it.
Abish Thimothy Posted 15 years ago
Charles Unknown Posted 15 years ago
Abish Thimothy Posted 15 years ago
Thanks Charlie for the info....however charlie i'm almost impressed when i see those wonder thighs of International players...have you got any traingin or exercise manual with you which gives you instrucations about how to gain those thighs and calves....let me know charlie!!!! I'm sure this person who started this comment is looking for something like that...what do you suggest???
Charles Unknown Posted 15 years ago
What\'s your USATT rating? If your just a basement or just starting, you shoulden\'t worry about your body building. During your begginer days. as you practice, your body is the one building itself. As your advance to one of the top players in your place (2000-2300) then sure go to this site: http://www.usatt.org/news1/Champion_Physical_Training.pdf.
Note: I don\'t know anything about ratings. That\'s just what I researched and I agree with it.
loveleen Unknown Posted 15 years ago
THANKS TIMOTHY for speaking to Charlie on my behalf ,u got it right im loking for electrifying speed not necessarily wonder thigh.If there is not way i can get that speed without wonder thighs then yes im looking for wonder thighs also.
First of all Charlie if u can explain what duck walk is,i have no clue abt it.Just like to inform u so that u can advise me in a better way.Im not a begginer,im a state level player,i started playing at the age of 13 and now im 27.But till i dont seem to have developed that quickness to be able to return attacking shots when away from the table.So My body is not building itself.I will check the site that u hv mentioned,thanku very much for that.
THANKS TIMOTHY,CHARLIE AND ALOIS FOR YOUR SUGGESTIONS AND SUPPORT.
Abish Thimothy Posted 15 years ago
Charles Unknown Posted 15 years ago
@Loveleen Wow you're a state player. Duck Walk - http://www.yourlifestylefitness.com/exercises/duck_walk.htm If you can walk forward, try sidewards too. Also when your feet hurt, take a 10 min break and put ice if necessary.
@Thimothy
The answer is maybe just an half hour a day. Since you're 2000-2250, I'm sure you do it. Also since you are only playing 2 times a week, do this exercises maybe before or after you practice. Don't you think you work like too much?
Charles Unknown Posted 15 years ago
I recently discovered this video.
http://www.youtube.com/watch?v=f_8Uh6eoWHI&feature=channel_page
Wally Green is a great rapper and has good footwork too. So if I were you, buy an Ipod, download rap music or anything that makes you beat and dance your life out. A good thing to do is to go to a dance club preferably dances that uses your feet fast. Spend at least 1 hour each day.
As for duck squats, here is the video,
http://www.youtube.com/watch?v=zS-tK1eiDvY
Note you need strong knees or else your gonna tear your meniscus or ACL like I did. Luckily I didn't have serious tears and now I am in rehab without surgery.
Also don't play in concrete or cemented areas. I got my tear there.
Cheers!
loveleen Unknown Posted 15 years ago
felt very bad to know abt u charlie.and thanku very much for your advice and the link.i appreciate it alot.
loveleen Unknown Posted 15 years ago
gian crispino Posted 14 years ago
do u know the ANime "prince of tennis"?
the main character there uses what he calls (im not sure) hop/half step.
this way u can go to the ball quickly and and get enough preparation for a good stroke