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”是達到高水平的一大法寶。但怎樣才能快起來呢？

人的本能的反應時間（如燈亮時按按鈕的反應時間）可能與生俱來，很難改變。但應用反應－對來球的快速響應－還是存在很多可以改進的因素。

提高應用反應要先從干凈利落的擊球和有助于有效擊球的步法技術開始，盡量減少那些花哨和多余的動作。這種技術會通過細心的重復練習融入到肌肉的記憶中，而這就是提高后天反應的第二因素。許多頂尖高手除此以外還有第三因素，即預判。他們通過對手的位置、習慣和對手試圖擊出的球的類型來判斷回球的大概方向。同時具備這三種因素后，你的球技就到了出神入化的境地。

練習提高應用反應速度，首先要盡量去掉擊球和步法中的多余動作。握拍要適中，別變來變去。擊球時，要直接把拍子完全送到最佳擊球點，而不需要做額外的調整。練習時，一定要刻意追求動作的完美，不要為了追求力量或速度而使動作變形。最后，要盯住你對手的眼睛，進行預判，通過一些身體的線索（如肩和雙腳的位置）來判斷它的下一個擊球。