01-08-07 Training for Quickness

By Carl Danner

Quickness is an asset for high-level play. But can it be trained?

In its raw form, one's reaction time (e.g., push a button when the light blinks) may be innate and difficult to change. But applied quickness -- a quick reply to a shot -- involves other factors that can be improved.

Applied quickness starts with clean stroke and footwork technique that gets you to the ball efficiently, with a minimum of flourishes or extra movements. That technique is then built into muscle memory through the second factor of careful repetition. Many top players add a third component of practiced anticipation, gauging a return's likely direction by their opponent's position, habits, and the kind of ball he or she is trying to play. When all these factors come together, the result can look like magic.

To train for applied quickness, start by working out any extra kinks in your strokes or footwork. Commit to a neutral grip, and don't vary it. Stroke to deliver the racket squarely to the ball so no adjustments are needed for good contact. When practicing, be a fanatic for form and don't sacrifice proper strokes for speed or power. Lastly, watch opponents with an eye for prediction, looking for physical clues (like the positioning of shoulders and feet) that may tell you what's coming next.

Clean technique, muscle memory, and practiced anticipation. These factors can translate anyone's raw reaction time into applied quickness that will confound many opponents.

練出你的速度

“快”是達(dá)到高水平的一大法寶。但怎樣才能快起來(lái)呢？

人的本能的反應(yīng)時(shí)間（如燈亮?xí)r按按鈕的反應(yīng)時(shí)間）可能與生俱來(lái)，很難改變。但應(yīng)用反應(yīng)－對(duì)來(lái)球的快速響應(yīng)－還是存在很多可以改進(jìn)的因素。

提高應(yīng)用反應(yīng)要先從干凈利落的擊球和有助于有效擊球的步法技術(shù)開(kāi)始，盡量減少那些花哨和多余的動(dòng)作。這種技術(shù)會(huì)通過(guò)細(xì)心的重復(fù)練習(xí)融入到肌肉的記憶中，而這就是提高后天反應(yīng)的第二因素。許多頂尖高手除此以外還有第三因素，即預(yù)判。他們通過(guò)對(duì)手的位置、習(xí)慣和對(duì)手試圖擊出的球的類(lèi)型來(lái)判斷回球的大概方向。同時(shí)具備這三種因素后，你的球技就到了出神入化的境地。

練習(xí)提高應(yīng)用反應(yīng)速度，首先要盡量去掉擊球和步法中的多余動(dòng)作。握拍要適中，別變來(lái)變?nèi)ァ羟驎r(shí)，要直接把拍子完全送到最佳擊球點(diǎn)，而不需要做額外的調(diào)整。練習(xí)時(shí)，一定要刻意追求動(dòng)作的完美，不要為了追求力量或速度而使動(dòng)作變形。最后，要盯住你對(duì)手的眼睛，進(jìn)行預(yù)判，通過(guò)一些身體的線(xiàn)索（如肩和雙腳的位置）來(lái)判斷它的下一個(gè)擊球。