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your attention to not only train the quadriceps but other muscles in conjunction with it such as the ankle, knee, hip joints, lower back, speed, acceleration, deceleration and stabilization. All of these play a major factor when implementing a strength training program for an athlete.

2. SPEED, AGILITY & FOOTWORK-To get fast you also need to be strong. The first component of speed is strength. The next component is speed, agility and footwork which need to be practiced constantly to get better. Often you'll see some coach's train their athletes combining an elastic band or tube around their waist that can be held by that person or training partner. You can perform explosive jumps in all directions with this added resistance. This is a great tool to build up a few attributes at the same time by getting faster and stronger simultaneously. To get fast feet you need to work on drills using a hula hoop or drawing a circle. From inside the circle you will jump out with both feet to each angle returning to the center each time. Perform this a few times and you can try with 1 or 2 feet. Agility involves quickness along with smooth graceful movements. You can set up cones in various patterns and change the directions for the athlete. A person can perform this without the racket and eventually adding it to the practice along with a tennis ball at the end. Using drills like this will help an athlete improve their agility since most tennis points aren't more than 15 seconds, players usually don't run more than 25 feet in one direction, and in a tennis point it usually involves at least 5 directional changes. Another aspect is to focus on your footwork patterns and similar movements to your on court conditioning because tennis involves movements in all directions. Make sure you include forward, sideways, and backward sprints.

3. FLEXIBILITY-Your flexibility involves movements that are dynamic that can be integrated as a warm up and cool down. Static stretching should be done after training or playing so muscles return back to their length preventing soreness from the lactic acid. There are two types of stretching receptors as one detects the speed of stretch and the other is the magnitude of stretch. The static stretching improves the flexibility and dynamic stretching improves dynamic flexibility. Static stretching can be done anytime during the day but not before a workout. This type of stretching relaxes the muscle increasing the possibility of injury and decreasing

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