Velocity-Based Training for Tennis: Real-World Applications On and Off the Court

By Dr. Mark Kovacs

In the competitive landscape of tennis, the margin between winning and losing can come down to a fraction of a second. For athletes aiming to optimize their physical performance, Velocity-Based Training (VBT) provides a powerful method to ensure that every movement, whether on or off the court, is executed with maximum efficiency and effectiveness. By using the speed of movement as a key indicator for training intensity, VBT helps athletes fine-tune their strength, power, and explosiveness in ways that directly translate to performance gains.

This article will explore VBT and how it can be applied specifically for tennis players, offering real-world examples and numbers to illustrate its effectiveness.

What Is Velocity-Based Training?

VBT uses real-time data on movement speed to guide training decisions. Rather than relying on traditional percentage-based loading (where athletes lift a set percentage of their one-rep max), VBT adjusts loads based on how fast an athlete moves. This dynamic approach is crucial for tennis, where explosiveness and speed are key performance indicators.

For example, if you are performing a squat and moving the weight at 1.0 meters per second (m/s) versus 0.5 m/s, the higher velocity translates to greater power output. VBT helps you optimize that speed, ensuring that your training is focused on movements that replicate the explosive demands of tennis.

Case Example 1: On-Court Serve Speed Training

In tennis, the serve is one of the most important weapons, and speed is a critical component. Let’s say a player is working on increasing their serve speed, and they currently average 110 mph. Using VBT, we can measure the velocity of their serving motion (using tools like radar or high-speed video analysis).

If a player’s average velocity during the serving motion is 30 m/s, and we track this over time, we can quantify their improvement. For example, after a 6-week VBT-based program focusing on explosive power, this velocity may increase to 33 m/s, translating to a higher serve speed, potentially up to 115 mph. This 5 mph improvement could be the difference between a good serve and and a great one.

The use of VBT ensures that the athlete is constantly pushing towards higher velocity, reinforcing that improvement in speed is not just a byproduct of strength but of how fast that strength can be applied.

Case Example 2: Off-Court Strength Training—The Deadlift

In the gym, VBT is most often applied to strength and power exercises like squats, deadlifts, and Olympic lifts. Imagine a tennis player with a 1-rep max deadlift of 300 pounds. Under a traditional percentage-based program, they might train with 70% of their 1-rep max (210 pounds) for 3 sets of 4 reps.

In a VBT model, we add an extra layer of data—velocity. The target might be to move the bar at 1.0 m/s, a speed known to develop power. If the player can lift 210 pounds at 1.0 m/s for 4 reps, they are in the optimal range for power development. However, if the velocity drops to 0.8 m/s by the third rep, we know they are fatiguing, and the weight or reps may need to be adjusted.

Let’s take it further. Suppose after several weeks of training, the player can now deadlift 230 pounds at 1.0 m/s for 4 reps. Not only have they increased the load, but they’ve also maintained the necessary velocity for power gains, meaning that strength has improved without sacrificing speed—a critical requirement for tennis performance.

Case Example 3: Footwork and On-Court Movement Drills

Explosive lateral movements are essential in tennis. A player’s ability to cover the court and respond quickly to the ball is often what separates top players from the rest. VBT can be applied to on-court footwork drills by tracking the velocity of each movement.

Let’s say you measure a player’s lateral movement speed during a side-to-side drill, clocking them at an average of 6 m/s. Over a 4-week period, VBT can help fine-tune the training load by ensuring the player consistently hits or exceeds 6 m/s in their drills. If, after training, they are now hitting 8 m/s, this 1 m/s increase reflects a significant improvement in their ability to react and cover the court.

By focusing on velocity, rather than just repeating the drill for endurance, the player is working to improve their explosiveness—a quality that directly translates to faster responses and better on-court positioning.

Real-World Benefits of VBT for Tennis

1. Maximizing Power Output: Let’s say an athlete can deadlift 250 pounds. Using VBT, we find that they can move this weight at 0.75 m/s, but the optimal speed for power development is closer to 1.0 m/s. By reducing the weight to 225 pounds, the athlete can achieve this higher velocity, which will result in greater power gains that translate to faster serves, quicker groundstrokes, and more dynamic movement around the court.
2. Individualized Training: Every athlete is different, and VBT allows for a more customized approach. For example, two players may have the same 1-rep max in the deadlift, but one may move the weight faster than the other. VBT allows us to tailor each player’s training program to focus on improving their specific weaknesses, whether it’s speed, power, or endurance.
3. Fatigue Management: VBT provides immediate feedback on performance and fatigue levels. Suppose a player usually lifts 150 pounds at 1.0 m/s in the squat, but today they’re moving at 0.85 m/s with the same load. This indicates that the player may be fatigued, and the coach can reduce the load or modify the session to avoid overtraining. This ensures that the athlete is always training within their optimal range for performance improvement and recovery.
4. Injury Prevention: Overtraining (or training through excessive fatigue) is a significant risk for tennis players, especially with the long season and high number of matches. VBT helps prevent injury by ensuring that players don’t exceed their capacity during training. By tracking velocity, coaches can reduce load when necessary, avoiding situations where the athlete is pushing too hard and increasing the risk of injury.

Conclusion

Velocity-Based Training offers a science-backed, data-driven approach to optimizing performance for tennis players both on and off the court. By focusing on the speed of movement rather than just the load, athletes can train more efficiently, reduce the risk of injury, and improve their overall explosiveness and power.

Whether tracking serve speed, footwork velocity, or lifting speed in the gym, VBT provides real-time feedback that allows for immediate adjustments, ensuring that athletes are always training at the right intensity for their current state. For tennis players looking to gain an edge, incorporating VBT into their training regimen can be a game-changer.