This installment of our weekly tennis training series is once again inspired by the Netflix docuseries Carlos Alcaraz: My Way. Picking up where we left off last week, we are currently breaking down a training montage featuring Novak Djokovic. Today’s move is a creative twist that utilizes a piece of speed training equipment occasionally leveraged for tennis-specific functional training.
In this clip, Djokovic is using a speed training resistance bungee band to replicate hitting groundstrokes under physical duress. While the resistance rope is typically attached to a belt worn around the waist, in this instance, a large loop has been fashioned at the end of the band. Djokovic grips the band with each hand at shoulder-width apart. As his coach anchors the opposite end, Djokovic shuffles laterally, building tension in the rope. At each end, he halts, maintains the resistance, and slightly rotates his shoulders to mimic a groundstroke. This is a fascinating variation that blends footwork, core engagement, and stroke simulation under continuous resistance.
This movement delivers a triple benefit to tennis players. First, it enhances lateral quickness through resisted shuffles, directly translating to improved court coverage. Second, the act of rotating under tension strengthens the core and abdominal muscles used in real strokes. Finally, the coordinated effort of holding the rope, moving laterally, and simulating a shot under resistance reinforces stroke mechanics under physical pressure. It’s a fantastic blend of strength, stability, and movement-specific precision.
I actually own a resistance bungee band and harness from my junior tennis parenting days. It’s been gathering dust in the garage since my daughter stopped playing competitively. Back then, we used it while hitting live groundstrokes, but that always required a partner, as the fences on most courts are too far back to serve as an effective anchor. Watching Djokovic perform this exercise makes me realize that while he used a coach to anchor the band, ample anchor points are available when it is used in a gym setting. That opens up possibilities for solo training sessions.
For what it’s worth, the model I own is still available on Amazon, though a quick search shows there are now many more affordable options. If I were buying today, I’d definitely explore those alternatives before committing to a higher-end version.
Speed Training Resistance Bungee Band (<- Sponsored Link)
If you’re looking for that final edge in dynamic movement or want to increase strength in stroke-specific ranges, a resistance speed rope might be the missing piece in your training toolkit.
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