PHYSICAL TRAINING FOR TENNIS PLAYERS

PHYSICAL TRAINING
FOR TENNIS PLAYERS
Models of tennis fitness
training
S.U.I.S.M.
Torino
Prof. Luigi Casale
[email protected]
Why physical training in
tennis sport.
Martina Hingis
Justine Henin
Rafael Nadal
Tommy Hass
Tennis is a SITUATIVE sport
(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 FREQUENCIES:
FREQUENCIES 6 (clay), 5 (hard), 2 (grass).
SPATIAL DIMENSIONS: 1300 – 2500 m.
SERVE SPEED: 248 – 203 Km/h
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 RE-SYNTESIS 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 tennis
(Play evolutions and physical training)
Preparation
Hitting phase
Follow-through
T.Hass: center forehand
Wrist
Elbow
Shoulder
Force
Trunk and back
Legs
Time
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 skills
¾
Speed, Rapidity, Endurance, Strength and balance (Jeff Chandler)
Flexibility, Strength, Endurance, Power, Agility and speed, Weight
control, Aerobic-anaerobic capacity (Paul Roeter)
¾
Speed endurance, Strength, Balance, Explosive power, Flexibility,
Agility , Eye-hand coordination (Pat Etcheberry)
¾
Coordination, Power, Bioenergetics capacity, Recovery capacity.
(Roche, Perrin, Laigret)
¾
™
™
™
Maximal strength (dynamic and static),
Quick strength,
Endurance strength.
Strength skill
Safin
Rafter
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; Serratus
anterior; 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).
Speed skill
capacity.
¾Simple and complex models of speed.
¾Quick footwork.
¾Legs and trunk independence movements.
¾Quick movements of racquets-arm.
¾Psychophysics
Muscles % engaged.
z Sport specificity.
z Muscles energy
transformation.
z Motor stress Type.
z
Endurance
skill
Central
components
¾ Peripheral
components
¾
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)
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
Flexibility skill
9
9
Articulation mobility,
Muscular extension.
AREAS STRESSED
Dynamic stretching
Static stretching (Bob Anderson)
P.N.F. (Kabat)
Contraction Relax Agonist Contraction.
POSTURE TECHNIQUES
Coordination skill
Eye-hand coordination,
Space-time coordination,
Background perception,
Static, object and dynamic balance.
z
‰
(body scheme)
Motorial scheme.
Training Programme Components
FUNDAMENTAL EXERCISES
¾
For strengthening:
Snatch
Neuromuscular
quality
Load
%
N° of
ripetitions
Sets
Recovery
Performance
rhythm
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
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
Enduring strength
high resistance
Enduring strength
mid. resistance
Quick movement
low resistance
Quickness and
frequency of
movements
50/70
10 - 15
4-6
3’ – 4’
50/70
20 - 40
2-4
45’ – 90’
30/50
30 - 60
2-4
45’ – 90’
30/50
10 - 15
4-6
3’ – 4’
15/20
15 - 20
3-5
3’ – 4’
D. Harre
Verchoshanskij
¾
For quickness:
¾
For Endurance:
¾
For Flexibility:
¾
For Agility:
SPECIAL EXERCISES
For Strength
For Quickness
For Endurance
SPECIAL EXERCISES
For Flexibility
For Agility
COMPETITIVE
EXERCISES
PLANNIG 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
•Precompetitive
phase
•Competitive phase
•Active rest phase
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.
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 programme
will 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.
Example of periodisation training
programs
MONVISO TENNIS TEAM (current season)
120
100
80
40
20
?
Volume
Competitive periods
September
August
July
June
May
April
March
February
January
December
November
0
October
Load
60
Intensity
Example of physical periodisation plan for
junior tennis players (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
Example of micro cycle
120
100
60
40
20
at
ur
da
y
S
Fr
id
ay
Th
ur
sd
ay
da
y
W
ed
ne
s
Tu
es
da
y
on
da
y
0
M
Load %
80
70
60
50
40
30
20
10
0
Progressive decreasing trend (P. Bellotti, 2001)
Main physical tests schedule
for tennis
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).
U.S.T.A.:
Height, weight, body composition test, mile run, hexagon
test, 5 ball drill (spider), 20 yd dash, vertical jump, medicine
ball, push-ups, sit-ups, grip strength, S.& R., shoulder
flexibility, shuffle.
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
for 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)
Bibliography
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