Using movement and reaction training to dominate the net
By Mark Kovacs, PH.D., FACSM, CSCS, CTPS, Kovacs Institute
Doubles tennis is a game of speed, precision, and coordination. Unlike singles, where players often have more time to set up their shots, doubles demands split-second reactions, seamless teamwork, and efficient movement. To excel in this fast-paced environment, players can benefit from applying sport science principles to improve their reaction time, movement efficiency, and net play. Here are evidence-based strategies to help you dominate the net and become an indispensable doubles partner.
Reaction Time: Training for Faster Reflexes
At the net, milliseconds matter. Improving your reaction time can mean the difference between a winning volley and a missed opportunity. Research shows that reaction speed can be enhanced through specific drills and exercises. For example, reaction ball drills — using balls with unpredictable bounce patterns — train your ability to quickly respond to unexpected movements. Additionally, using tools like strobe glasses can sharpen visual tracking and force you to process information faster. Incorporate these drills into your practice routine to build reflexes that keep you one step ahead of your opponents.
Dynamic Movement: Explosive Power for Net Play
Net play is all about explosive, dynamic movement. The ability to move laterally and forward with speed and control allows you to intercept passing shots and capitalize on poaching opportunities. Plyometric exercises such as lateral bounds, split-step drills, and box jumps, are excellent for building the kind of power and agility you need at the net. Focus on engaging your core and maintaining balance during these movements to ensure you can quickly recover after each explosive action.
Eye Tracking and Focus: Seeing the Court Like a Pro
In doubles, the ability to track the ball while also reading your opponents’ positioning is critical. This requires training your eye tracking and peripheral vision. One effective exercise is “ball tracking with movement,” where a coach or partner alternates feeding balls to different areas of the court while you call out the location of your opponents. This not only improves your focus but also helps you develop better anticipation, enabling you to predict your opponents’ next move and position yourself accordingly.
Body Positioning: Biomechanics for Better Volleys
Optimal body positioning at the net is a blend of biomechanics and tactical awareness. Keep your knees slightly bent, weight forward, and racquet up in a ready position to react quickly to incoming shots. Your split-step timing is crucial; it should coincide with your opponent’s contact point to maximize your readiness. Sport science emphasizes the importance of staying balanced, as it allows for quicker directional changes and the feeling and perception of more explosiveness. Practicing controlled footwork patterns during drills can engrain these habits.
Communication Efficiency: Faster Signals, Better Results
Effective communication in doubles is more than just calling “yours” or “mine.” Neuroscience research suggests that clear, concise signals — both verbal and nonverbal — enhance team performance by reducing decision-making time. Develop a system with your partner that includes hand signals, eye contact, and pre-point discussions to ensure you’re always on the same page. This reduces confusion and helps you execute tactics more effectively.
Recovery and Warm-Up: Staying Sharp All Match
To maintain peak performance, prioritize a proper warm-up and recovery routine. Dynamic stretches, resistance band exercises, and light rallying can prepare your body for the demands of doubles play. Post-match, use foam rolling and static stretching to aid muscle recovery and prevent soreness. Sport science highlights the role of hydration and nutrition — don’t overlook these factors as they can directly impact your energy levels and mental focus.
Conclusion
Applying these principles to your doubles game can elevate your performance and give you a competitive edge. By training your reaction time, enhancing dynamic movement, sharpening focus, optimizing body positioning, and improving communication, you’ll become a more effective and reliable doubles player. Remember, the key to dominating the net isn’t just raw athleticism — it’s smart, science-backed training that sets you apart.
