How Should A Training Program For A Tennis Player Look Like? Every sport is physically demanding, so players usually create a training program in order to increase physical endurance. This helps them to be better on the court. Some have trainers, some don’t, but the goal is the same – to improve their game and prepare themselves for the big tournaments. The main thing is to figure out your goal and to work towards it. Whatever your goal, you need to know what type of time frame you are working with and what days you will be training. Depending on your goal, you will have some clear picture in your head about the time you need to spend preparing. Once you know how long you have to prepare before the big day, you need to test yourself to determine your weaknesses. These sample tests do not have to take very long but they should be tennis specific and designed help you understand what you need to work on. The Service Box Test is a test that can be done on any court in the world. Everything you need is a service box and a racquet. Start on the singles line, run across the service box to the middle line and touch it with your racquet. Then, run back to the singles line and touch it with your racquet. The goal is to touch as many lines as you can in a 30 second interval. Rest for 30 seconds and repeat the sequence for a total of 3 times. The first number will tell you how fast you are while moving laterally. The second number will tell you how quickly you can recover after a long point. The third and final number will tell you about your cardiovascular level which will equate to your ability to close out a 3rd or 5th set. The Overhead Test is test performed between the baseline and service line. Start on the baseline with your racquet in a ready position and then sprint to the service line. At the service line, make sure to split step, touch in front of the line with your racquet and then turn and run back to the baseline while getting ready for an overhead. At the baseline, perform an overhead shadow swing and repeat the process for 30 seconds. The great thing about the tennis courts all around the world is that they are all the same in size, so you can do these tests anywhere and compare your results. After you have completed a few tests to measure your abilities and what type of overall shape you are in, you must then build your program. Keep a goal in mind and start with planning out the last week leading up to your tournament and work your way back week by week. Planning is crucial for a successful program. Keep a mild intensity of your workouts, since you will burn out fast if you give all you have every time. Give your body the time to recover. It will reduce the chances for injury. On a more relaxed day, focus on the form or tempo of the resistance exercise or make sure you have great footwork on the speed, agility and quickness drills on court. Combine high and low intensity workouts and you will be progressing steadily towards your goal.
Posted on: Mon, 22 Jul 2013 19:34:30 +0000
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