PHYSICAL TRAINING PHYSICAL TRAINING FOR TENNIS PLAYERSFOR TENNIS PLAYERS

S.U.I.S.M.Torino

Prof. Luigi CasaleProf. Luigi Casalecasale.luigi@davide.itcasale.luigi@davide.it

Models of tennis fitness Models of tennis fitness trainingtraining

Why physical training in Why physical training in tennis sporttennis sport..

Rafael Nadal

Tommy Hass

Justine Henin

Martina Hingis

Tennis is a Tennis is a SITUATIVESITUATIVE sportsport(L. P. Matveev, 1977)

DURATION OF GAME: 9 – 17% actual time, 2”7, 6”5, 8”3 (R. Schonborn)

25% total time, 100 – 350 play actions (Le Deuff)

STROKE FREQUENCIESSTROKE FREQUENCIES: 6 (clay), 5 (hard), 2 (grass).

SPATIAL DIMENSIONS: 1300 – 2500 m.

SERVE SPEED: 248 – 203 Km/h

BALL FLIGHT TIME:BALL FLIGHT TIME: 0”45 – 0”90 – 1”5

LACTATE CONCENTRATION: 0,15 – 1,5. 5,5 – 6 mmol/l

In 4 x 8 forehan/backhand drill: 4 – 14 mmol/l

ATP REATP RE--SYNTESIS SYSTEMSYNTESIS SYSTEM

Aerobic system (O2): for 10%

Aerobic/anaerobic system (Al, O2): for 20%

Lactacid/alactacid anaerobic system (Atp-PC, Al): for 70%(Fox, Browers, Foss)

Aerobic system (O2): for 10%

Lactacid anaerobic system (Al): for 20%

Alactacid anaerobic system (Atp-PC): for 70%(J. Chandler)

Very important: alactacid power and capacity,

Important : stamina, lactacid power and capacity,

No important: aerobic power. (Bellotti, Benzi, Dal Monte)

Biomechanics models of tennisBiomechanics models of tennis(Play evolutions and physical training)

Time

Force

Legs

Trunk and back

Shoulder

Elbow

Wrist

Preparation Hitting phase Follow-through

T.Hass: center forehand

Juan Carlos Ferrero: center short forehand

Andrè Agassi: inside-out forehand

Preparation Hitting phase Follow through

Gustavo Kuerten: side one-handed backhand

Elena Dementieva: side two-handed backhand

Choise of close stance, open stance or square stance depend-on play situation

Tennis physical skillsTennis physical skills

Safin

Rafter

Maximal strength (dynamic and static),Quick strength,Endurance strength.

Speed, Rapidity, Endurance, Strength and balance (Jeff Chandler)

Flexibility, Strength, Endurance, Power, Agility and speed, Weight control, Aerobic-anaerobic capacity (Paul Roeter)

Speed endurance, Strength, Balance, Explosive power, Flexibility, Agility , Eye-hand coordination (Pat Etcheberry)

Coordination, Power, Bioenergetics capacity, Recovery capacity.(Roche, Perrin, Laigret)

Strength skillStrength skill

List of the muscles involved:List of the muscles involved: (T. Ellenbecker, C. Tiley).Forehand:• Acceleration phase:

Calves (75% ST, 15% FTa, 10% FTb); Quad. (50% ST, 15% FTa, 35% FTb); Gluteus (50% ST, 20% FTa, 30% FTb); Obliques e abd. (46% ST, 54% FTb); Back extensor (50% ST, 50% FTb), Deltoid (60% ST, 40% FTb); Subscapular; brachial bicep (50% ST, 50% FTb); Serratus anterior; pectoralis major (42% ST, 58% FTb); Wrist flexors and pronators (50% ST, 50% FTb).

• Follow through phase:Calves; Quad.; Gluteus; Obliques; Back extensors; Abd.; Infraspinatus; Brachial triceps (33% ST, 67% FTb); Serratus anterior; rhomboid (45% ST, 55% FTb); Trapezius (54% ST, 46% FTb); Wrist flexors and pronators.

One-handed backhand:• Acceleration phase :

Calves; Quad.; Gluteus; Obliques; Abd.; Back extensors; Infraspinatus; Deltoid; Rhomboid; Serratus; Trapezius; Brachial triceps; Wrist flexors and pronators.

• Follow through phase :Obliques; Back extensors; Abd.; Sub-scapular; Pectoralis major; Brachial bicep; Wrist flexors.

Serve and overhead:• Windup:

Calves; Quad.; Gluteus; Obliques; Abd.; Back extensors.• Cocking:

Back extensors; Obliques; Abd.; Infraspinatus; Supraspinatus; Bicips; Serratusanterior; Wrist extensor; Sub-scapular; Pectoralis major.

• Acceleration:Calves; Gluteus; Quad.; Femoral Biceps (65% ST, 10% Fta, 25% FTb); Abd.; Obliques; Back extensors; Sub-scapular; Pectoralis major; Serratus anterior; Brachial triceps ; Wrist flexors and pronators; Brachial bicep.

• Follow-trough:Calves; Quad.; Gluteus; Back extensors; Obliques; Abd.; Infraspinatus; Serratus; Trapezius; Rhomboid; Wrist flexors.

Body areas stressed:• Shoulder, elbow, wrist, abdomen, spine, gluteus, thigh, calf, foot, ankle. (Hervé

Le Deuff).

Heart rate below 100 Between 100 and 140

Between 140 and 175

Over 175

% in relation to the match duration

5 – 15% 10 – 15% 25 – 50% 20 – 40%

Anaerobic thresholds

Speed skillSpeed skill

Endurance Endurance skillskill

Muscles % engaged.Sport specificity.Muscles energy

transformation.Motor stress Type.

Central components

Peripheral components

Vo2 max. 57- 60 ml./Kg. (tennis)

80 (cycling), 65 (soccer), 53 (golf). (Hollmann, 1980)

4 training zone (E. Burke, 1998):•Very Light or Daily- Activity Zone (50 – 60% MHR)•Exercise for Health Zone: (60 – 70% MHR)•Aerobic for Fitness Training Zone: (70 – 85% MHR)•Improved-Performance Training Zone: (85 – 100% MHR)

Psychophysics capacity.Simple and complex models of speed.Quick footwork.Legs and trunk independence movements.Quick movements of racquets-arm.

Articulation mobility,Muscular extension.

AREAS STRESSED

Dynamic stretching

Static stretching (Bob Anderson)

P.N.F. (Kabat)

Contraction Relax Agonist Contraction.

POSTURE TECHNIQUES

Flexibility skillFlexibility skill

Eye-hand coordination,Space-time coordination,Background perception,Static, object and dynamic balance.

(body scheme)

Motorial scheme.

Coordination skillCoordination skill

FUNDAMENTAL EXERCISES

For strengthening:

Training Programme Components

Snatch

For quickness:

Neuromuscular quality

Load%

N° of ripetitions

Sets Recovery Performance rhythm

D. Harre Max strength 85/100 1 - 5 3 - 5 2 – 5 min Slow Hypertrophy 70/85 5 - 10 3 - 5 2 – 4 min Slow Quick strength 30/50 6 - 10 3 - 5 4 – 6 min Max. speed Enduring strength 40/60 20 - 30 3 - 5 30 – 45” Slow Verchoshanskij

Max. expl. streng. 70/100 1 - 6 4 - 8 3’ – 4’

Mid. expl. streng. 70/90 5 - 10 4 - 8 3’ – 4’

Hypertrophy 70/80 8 - 12 3 - 6 1'– 2’

Quick strength high resistance

50/70 10 - 15 4 - 6 3’ – 4’

Enduring strength high resistance

50/70 20 - 40 2 - 4 45’ – 90’

Enduring strength mid. resistance

30/50 30 - 60 2 - 4 45’ – 90’

Quick movement low resistance

30/50 10 - 15 4 - 6 3’ – 4’

Quickness and frequency of movements

15/20 15 - 20 3 - 5 3’ – 4’

For Endurance:

For Flexibility:

For Agility:

SPECIAL EXERCISES

For Strength

For Quickness

For Endurance

SPECIAL EXERCISES

For Flexibility

For Agility

COMPETITIVE EXERCISES

PLANNIG AND PERIODISATIONPLANNIG AND PERIODISATION

Periodisation is essentially a PLAN for conditioning based on scientific principles of programme design.

The concept involves a plan for OFF-COURT and ONN-COURT training over an extended period of time.

Periodisation for tennis can be divided into 4 basic phases:

•Preparation phase

•Precompetitivephase

•Competitive phase

•Active rest phase

The player will focus on general athletic fitness items such as aerobic endurance, strength and muscular endurance. Resistance training may consist of a hypertrophy phase progressing to a strength phase with moderately heavy resistance. Hypertrophy phase is important if maximal strength is to developed in subsequent phases.

The athlete will gradually increase on-court practice time and decrease the overall volume of off-court training. The resistance training programmewill begin with a strength phase (higher res.) and progress to a power phase (moderate res.). Short sprints and agility training are performed to increase on-court quickness.

The main goal of this phase is to peak for one of the major events of the year. Most of the training time is spent playing tennis, however, there is still some off-court training being performed to maintain the gains made in earlier phases. Focus on continued speed, power and agility training. 3 – 4 weeks is the longest period of time an athlete can maintain a true physiological peak.

The player will remain active to avoid detraining but will not play tennis. Is a good time to begin longer distance runs at a low intensity. Cross – training.

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Example ofExample of periodisationperiodisation training training programsprograms

MONVISO TENNIS TEAM (current season)

• Triple periodisation with 8 macro cycle of conditioning training:

• 2 fundamental• 3 specially• 3 competitive• 1 rest period• 4 weeks of Test (25 Tests)• 2 secondary competitive periods• 1 principal competitive period

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Example of physical periodisation plan for junior tennis players (current season):

Example of micro cycle

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Progressive decreasing trend (P. Bellotti, 2001)

Main physical tests schedule Main physical tests schedule for tennisfor tennis

U.S.T.A.:Height, weight, body composition test, mile run, hexagon test, 5 ball drill (spider), 20 yd dash, vertical jump, medicineball, push-ups, sit-ups, grip strength, S.& R., shoulder flexibility, shuffle.

Italian Tennis Federation:Height, weight, shuttle 6 x 8 m., medicine balls throwing, 1’ sit-ups, S.& R., shoulder flexibility, 20 m. dash, 4 alternated jumps, force plate jump (S.J. C.M.J. Stiffness), Cooper test (Lèger test).

I.T.F.:Musculoskeletal examination; Functional movement testing (deep squat, pelvic stability, in-line lunge, hand behind back, hand behind head, trunk stability push-up, rotary stability). Height, weight. Aerobic endurance (Cooper, 1 ½ mile, max. oxygen uptake test). Anaerobic endurance field test. Strength test (push-up, grip strength, maximum bodyweight dips, 3RM Squat or Bench divided by bodyweight, medicine ball throw, vertical jump, standing long jump). Speed test (20 m. sprint, 5 m. sprint). Agility and Coordination Tests (sideways movement, backwards movement, hexagon test)

Main physical tests schedule Main physical tests schedule for tennisfor tennis

F.F.T.:50 m. dash, shuttle, vertical jump, medicine balls throwing, 5 jumps, VO2 max, ankle – shoulder – hip flexibility.

Sanchez tennis academy:Lèger test, spider run, hexagon test, push-ups, maximal strength, vertical jump, standing long jump, 5 m. shuffle –30”, 400 m.

Suisse Tennis Federation:Cooper test; Sit and Reach; 10 m. dash; Zig-zag run; Seated taping; Drop jump; Grip strength; 4 jumps hop; Medicine ball throw; Shuttle run; reaction time.

Roger Federer in 1993 (11 y.old):3100 m. (Cooper test)

7”7 (50 m.)15”4 (6 x 10 m.)

(Freddy Siegenthaler)

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