Tennis Tip: An Exercise to Achieve Explosive Movement on the Tennis Court
by Christo Van Rensburg on December 2nd, 2014

​a F-ACE Reminder!!

​All tennis players are created equal, some are just more equal than others.

O.K.,  I am just hoping that my reminder will put a smile on your face after reading it a few times. Now that I have your attention, let’s make you more “equal” also, more equal than who? O.K., enough…I am carrying it too far...sorry...just having fun writing this.

Tennis is about movement. We have to move to get to a ball. Some move better than others, or at least they think so, but lets just give them their pride and joy. Tennis players know that the first 2 steps you give on the tennis court can be crucial in getting you to the shot early enough. 

Getting to the ball early enough means 2 things: 
  1. It will get the feet placed in a better position, and 
  2. You will have more options in what you want to do with the ball when you get there early enough.
We cannot control the outcome of the point, but we can control how we want to improve our movement on the tennis court. 

For the last 10 years I have had the privilege of learning from the best in the world, Eric Ferguson (, on how the muscles in our body work. I am happy to share with you a training tip to make you have more explosive movement on the court. This method will help anyone who has muscles. Yes, I am talking to YOU, unless you are the Terminator or some alien, then, I cannot help you. I have no problem if you think you are the Terminator. 

Our goal is to add power that increases explosiveness to the muscles. Adding power to the muscle can only be achieved if the exercise takes less than 25 seconds. Training for 26 sec or longer will add endurance to the muscle, and that is not our goal, at least not for today.  For this training tip we are focusing on the first 2 steps and looking to improve our explosiveness to get to the ball faster than our opponents.
Get Prepared: 
  • ​Get access to a bicycle. I have been doing mine on an indoor bicycle in the gym. 
  • Set Resistance. First you have to test how high you want the resistance and here is my tip. “Do not go too high, only high enough to ensure the peddles do not slip when you want to go fast.” Use that as a guide. 
  • Now that you know your resistance you are ready to start.
  • Make sure you have a pen and paper on hand.

Let’s assume the stop watch or clock is at the top of the hour:
  • Warm up for 2 minutes on an easy resistance, below the high resistance point you set in the prior instruction.
  • After 2 minutes increase your resistance to the level you picked earlier and peddle as fast as you can for only 10 sec. and notate what the highest RPM was during that 10 seconds. (2:00 to 2:10)
  • Next, decrease the resistance until you are just cruising slowly for 1 minute while writing the highest RPM of the intense 10 sec. training time. (2:10 to 3:10)
  • After 1 minute of cruising to (3:10) you increase resistance again and train hard for 10sec. (3:10 to 3:20)
  • Decrease resistance again to a slow cruising speed for 1 minute while writing the  highest RPM achieved during the intense 10 sec. training time. (3:20 to 4:20)
  • After 1 minute of cruising to (4:20) you increase resistance and train hard for 10sec. (4:20 to 4:30)
  • Decrease resistance to cruising speed for 1 minute while you write the highest RPM from the 10 sec. intense training period. (4:30 to 5:30)

You are now entering the middle phase of the exercise:
The cruising, the resistance and the RPM system is still going in the same sequence. It is just the times that are changing now.
  • From 5:30 you will train hard for 15 seconds to 5:45
  • You will cruise for only 45 seconds now to 6:30
  • At 6:30 hard again to 6:45 and cruise to 7:30
  • Hard again for your last 15 seconds to 7:45
  • As you cruise to 8:30, you can see the finish line, only 3 more to push.
  • At 8:30 go hard for 20 seconds.
  • At 8:50 cruise for only 30 seconds.
  • At 9:20 hard to 9:40 (20sec)
  • Cruise to 10:10 (30sec)
  • Finish hard and strong for last 20sec.
  • Finished at 10:30

The goal is for the rpm’s to start increasing over time.

Because I am so passionate about this short 2min 15sec program, I have included a sheet for you to print, that you can fill in.

If you can do this on a regular schedule.... YOU WILL see results.
If you add up the intense part of the exercise, it’s only 2min 15sec. 
I will never ask a lot but I have been on this program and have experienced the fantastic speed results. It is all about persistence and sticking to the dates you select to accomplish this. 

I am cheering for you!!! Can you give me 2min 15sec of your time? You won’t regret.
I would love to hear your progress.

Note: On my chart is a high heart rate section. Those of you working out with a heart rate monitor will use the highest heart rate you achieved when doing this exercise.

Download Your Training Sheet:

Posted in Tennis Tips    Tagged with Tennis Tip, Movement, Tennis Tips, Tennis Training, Tennis Exercise


Dr Jorge Valverde - December 9th, 2014 at 9:40 PM
Excellent! This kind of exercise makes
you very explosive on the court, it is based
on scientific, sound studies!

Dr Jorge Valverde
Tracy - December 28th, 2014 at 12:02 AM
I'm going to give it a try. Thanks for posting this exercise!
Peter venter - March 26th, 2016 at 5:52 AM
spoed bietjie verbeter, nou 70jaar oud, toe ek nog bigtime rugby gespeel het, het ons dit
" interval running " genoem, ( sonder die bicycle )Cheers ou broer ek dink baie aan jou.
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