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.

练出你的速度

“快”是达到高水平的一大法宝。但怎样才能快起来呢？

人的本能的反应时间（如灯亮时按按钮的反应时间）可能与生俱来，很难改变。但应用反应－对来球的快速响应－还是存在很多可以改进的因素。

提高应用反应要先从干净利落的击球和有助于有效击球的步法技术开始，尽量减少那些花哨和多余的动作。这种技术会通过细心的重复练习融入到肌肉的记忆中，而这就是提高后天反应的第二因素。许多顶尖高手除此以外还有第三因素，即预判。他们通过对手的位置、习惯和对手试图击出的球的类型来判断回球的大概方向。同时具备这三种因素后，你的球技就到了出神入化的境地。

练习提高应用反应速度，首先要尽量去掉击球和步法中的多余动作。握拍要适中，别变来变去。击球时，要直接把拍子完全送到最佳击球点，而不需要做额外的调整。练习时，一定要刻意追求动作的完美，不要为了追求力量或速度而使动作变形。最后，要盯住你对手的眼睛，进行预判，通过一些身体的线索（如肩和双脚的位置）来判断它的下一个击球。