Most training, however, should be devoted to speed, quickness and explosive power or to speed-strength training, which can also develop aerobic and anaerobic power.
This training can be followed by cardiovascular training to improve the pure endurance component. This CD shows different level players executing the strokes together with an analysis of their strokes. Exercises are presented for correction and improvement of the strokes along with a section on specialized strength exercises that duplicate the joint actions seen in execution of the strokes.
Also see Build A Better Athlete for related information. Cyril is one of the leading sport scientists in the world, with a focus on high-performance tennis.
His research looks at aerobic contributions in elite tennis, split-step training, groundstroke biomechanics, power protocols and more. You can follow Cyril on Facebook for research updates, tips, and everything tennis science. A tennis match is characterized by intermittent exercise, alternating short 4—10 second bouts of high intensity and short 10—20 second recovery bouts, interrupted by several periods of longer duration rest 60—90 seconds.
The running activities of players encompass high accelerations and decelerations but low velocities reflecting the intermittent play involved in tennis, which does not allow high velocities to be reached Hoppe et al, If the decisive muscle actions movement and strokes are explosive by nature and rely mostly on anaerobic breakdown of creatine phosphate for energy production, aerobic power VO2max is a variable that promotes better physiological recovery between these actions, matches and tournaments.
Thus, tennis could be classified as a predominantly anaerobic activity, requiring high levels of aerobic conditioning to avoid fatigue. These values are quite similar to those required in most team sports settings - in order to compete at a high level.
The first part of this 2-part series will provide a rationale behind aerobic fitness training for tennis players. But average HR values should not be the sole measurement of metabolism, as this would not accurately represent the intermittent nature of tennis play and could lead to misinterpretation figure 1 below. Figure 1.
It may include the use of medicinal balls of adequate weight in exercises of a playful nature. The strength gains at this age are mainly attributed to gains in motor coordination and neuromuscular activation. At this stage, however, emphasis should be placed on motor learning and development. Basic Olympic lifts techniques should be introduced and mastered during the PHV. Regular assessment of strength deficit should be made to determine if training should be more hypertrophy or RFD oriented.
It should have a special emphasis on possible muscular imbalances due to the higher levels of intensity and volume related to tennis training and tournaments. Adulthood The training should be regular and lead to progressive improvements. However, training should spot imbalances, inadequacies and weak points of the athletes in order to optimize performance in tennis in the long term.
Balyi, I. Bollettieri Ed. Nick Bolletieri Classic Tennis Handbook , pp. Performing cardiovascular training three to five days a week is more beneficial and healthier than performing cardiovascular training every single day of the week. Endurance training is important for tennis competition. Having a high enough level of aerobic and anaerobic fitness is essential to maintaining intensity and performance levels during a tennis competition.
The less fatigued you are, the less likely you are to make mistakes on the court. Cardiovascular training is very important to success in tennis but does not need to be performed every day.
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