Speed & Change of Direction Plan

Program Type: Speed Training

Length: 4 weeks

Frequency: 4 days per week

Structured for 4 days per week, this program integrates seamlessly with on-court training, helping players build explosive speed and agility without overtraining. You can also create extra sessions each week through the CURVA app.

About the Plan

Speed & Change of Direction Plan is a 4-week performance program built to enhance a tennis player’s ability to move explosively, react faster, and recover quickly between movements. The plan focuses on improving acceleration, deceleration, and multidirectional agility — crucial qualities for staying dominant in fast-paced rallies.

Through sprint mechanics, lateral movement drills, agility ladder work, and lower-body power training, athletes develop quick reactions, sharp footwork, and balance during rapid transitions. Each session is designed to replicate real on-court movements, ensuring every gain translates directly to match performance.

By the end of the program, players will feel faster, lighter, and more responsive - able to chase down every shot, recover instantly, and maintain speed deep into every set.