As a continuation of Carl Petersen’s ABC’s of Tennis Training, this week we’re focusing on balancing your tennis training and Keeping You Fit to Play™.
Balanced training means a correct ratio of time spent on the different components of fitness and performance. These include suppleness (flexibility), stamina (both aerobic and anaerobic), stability and strength as well as speed, coordination, and on-court tennis drills. All are important components for improved tennis fitness and performance and should be included in your weekly program. Obviously where you are in your yearly training cycle and the different activities (other sports) you participate in will have different demands and will require more emphasis on one type of training than another.
Example:
Each training week or cycle should include the proper amount of rest or alternative activity to allow for adequate adaptation to occur. Training-to-rest ratios vary depending upon the energy systems used, the activity or sport, and the personality and training age of the athlete. Below are general guidelines for healthy adults working on improving fitness. For specific guidelines for developing players consult your physiotherapist or fitness coach. Several components of fitness can be combined during one session/workout.
Training the different components of fitness can be done as follows:
Some form of suppleness training (stretching & flexibility) should be done most days of the week. Hold each stretch for 30 seconds to the point of tension only NOT pain and repeat 2-3 times.
Aerobic conditioning for the hearts & lungs should be done 4-6 days per week. An exercise bike is a good way to work on general stamina as well as different energy systems including the anaerobic alactic and lactic without adding too much extra stress on the joints.
To improve tennis specific skills faster and help protect against injury carry out stability and strength exercises a minimum of 2-3 times per week. Using a variety of equipment including balls, bands, body weight and weights in different positions including squats will improve lower core and legs and upper core and arm stability and strength.
Skipping drills and double and single leg jumps on a soft surface like grass are a good way of including power and speed into a training session. Always consult with your physiotherapist or fitness coach for appropriate technique volume and intensity of power work.
Off and On-Court
Example:
For more training and exercise sequencing ideas as well as comprehensive information on Keeping You Fit to Play™ & Perform see the resources below.
Carl Petersen is a Partner and Director of High Performance at City Sports & Physiotherapy Clinics in Vancouver. He has co-authored the book Fit to Play™-Tennis and the DVD series Fit to Play™ & Perform with Swiss based coach Nina Nittinger. You can learn more about Carl at www.citysportsphysio.com or reach out to him at carl@citysportsphysio.com.