Dissecting High Performance In Tennis #81: Dario Novak – The Why, When & How of the Tennis Split Step
May 30, 2020
Dario Novak, a tennis performance researcher and coach with extensive experience working with top players like Christina McHale and Marta Kostyuk, shares intriguing insights on the critical role of the split step in tennis. He explains the different types of split steps and their mechanical nuances, emphasizing the importance of timing for effective movement. Dario also discusses innovative off-court training tools like basketballs and jump ropes to enhance timing, while addressing common myths and the necessity of deliberate coaching for development.
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Bounce-To-Catch Basketball Drill
- Drill reacting to the bounce sound by catching a basketball at the top of the hop to time the split step.
- Link auditory bounces to the jump so players learn to initiate the hop from an external stimulus.
Use Jump Rope For Tempo Control
- Use the jump rope to vary tempo and force players to adjust hop timing while staying in a wide tennis stance.
- Keep stance wide to transfer jump-rope rhythm into lateral tennis movement.
Practice Immediate Reaction After Serving
- To train split-step after the serve, have a coach or partner throw a ball immediately after the serve to minimize reaction time.
- Teach players not to stare at the ball too long after serving so they can prepare the next hop faster.
