‘Physical Conditioning for Tennis’

Tennis Specific Movement Drills-Andy Murray

November 21st, 2017


Those who still run in a straight line for miles really need to check this out. Developing juniors need to work on functional tennis movement patterns without hitting balls. This style of training makes moving much more efficient when one does get to live ball situations. Heck, even pros who have a very well-developed game and movement patterns like Andy Murray do this type of fitness training to become faster and more comfortable for the live ball situations. Depending on the amount of training done and the rest periods involved, this training can be a great conditioning drill as well. Here, the drills are being used to primarily get Andy prepared to play on this particular court surface.

It is not just about hitting balls!!!
Imagine what this does for those who are still in the development process. This type of training is not easy, but the fruits of your labor can be incredible.

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How Specified Should Your Fitness For Tennis Training be?

November 21st, 2017

In general, a fitness program for tennis needs to place focus upon several specific elements. Every tennis player needs a good first step, good recovery and change of direction to the ball and good physical recovery in between points with the capability of being able to last through long matches and tournaments. All tennis players should also focus on keeping their core strong (lower back and abdominal muscles) and take part in an injury prevention for tennis program which focuses upon strengthening the tendons and ligaments surrounding the wrist, elbows, shoulders, lower back, hips, knees, and ankles.  Yes, all of the aforementioned can and should be part of a specific and regularly implemented group or personalized fitness program for tennis.   

Oftentimes, players want individualized attention because participating in a customized for their needs fitness program for tennis, focus can be placed on their specific strengths, weaknesses, and capability. By doing so, results can be obtained quickly.   Prior to starting an individualized fitness programfor tennis, players should definately take part in an age specific fitness for tennis testing protocol. Results from the testing can quickly determine their individual strengths and weaknesses and the fitness coach can use the results asa guiding tool for creating a fitness program.  Anaerobic endurance, lower and upper-body power, quickness, multi-directional agility, core strength, speed and muscular imbalances should be the focal points of the tennis specific testing.

Note:

 Once a players strengths and weakenesses are determined, those weaknesseses need to become the focal point of their fitness for tennis program. The players age and style of play will also play a major part in what their physical needs for tennis are.

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1 foot + drill 1234

November 20th, 2017

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This is a Good Example of Tennis Specific Movement Training

November 19th, 2017

I am an advocate of this style of training. If you are not being pushed and practicing in this manner then you are simply not going to improve your on court movement. There are a few technical elements that I may change and I would add in some reaction drills to the mix, but all in all a great clip on tennis movement. I would also not allow players to be keeling over and showing that they are tired. I don’t care how tired they are. That is simply not good practice and if one shows that they are tired during matches it will simply give the opponent confidence to run you around some more.

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The Run Through Approach

November 17th, 2017

Jeff S. shows you perfect approach shot technique with the run through forehand. Anyone who is familiar with Jeff’s playing style knows that this former top 100 player on the ATP tour can get into the net and finish off points with a big volley. Don’t be surprised when this guy becomes the next big coach. He has a real grasp on both modern tennis technique and footwork.

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When To Train

November 11th, 2017

Tennis is an extremely physically demanding sport. Therefore, you need to prepare for it by incorporating an effective fitness program for tennis into your total tennis training.  One oftentimes-confusing question is “What time of day should you do this?” There are (4) schools of thought for this. Let us examine each of them.

The 1st school of thought is to work out early in the morning before playing.  Working out prior to playing may make the player slightly fatigued for their playing session. This is not a bad thing. Here’s why: Since it is commonplace for players to be fatigued during tough matches, learning to push yourself while being a bit tired simulates this match play situation.  

            The 2nd school of thought is to workout after playing. Working out after playing can be tough both physically and mentally, but doing so can help the body become well adjusted to fatigued conditions that occur during match and tournament play.

The 3rd school of thought is to sandwich your workout between your morning and evening tennis sessions.  You will tend to be a bit fatigued for the workout, as well as the 2nd tennis session of the day.  Again, pushing the body and becoming adjusted to these slightly fatigued conditions can be quite helpful for those long tough matches.  Sandwiching your workouts will afford you the opportunity to play tennis in a fresh and slightly fatigued state on the same day.

The 4th school of thought is that it just does not matter.  Although we would tend to agree with this 4th school of thought, the time to play and perform fitness training for tennis should be a decision made by the player and coaches.  We train some players first thing in the morning, and we train others between tennis training sessions.  We also train clients after all of the tennis is finished for the day.  In all cases the players have greatly improved, thus our hands-on conclusion that the time of day you decide to do your physical conditioning for tennis doesn’t affect the results.  The decision should be based on the confidence a player has in a certain daily routine. Lastly, the decision may be based on the player’s daily school, work, and tennis schedule.

When you choose to do your fitness training for tennis or play tennis is up to you. Perhaps the most important things to remember when doing this amount of physical activity are proper fueling/nutritional habits and sleep. You must make certain to get a good night of sleep prior to taking part in a long day of strenuous physical activity. Although individuals vary in the amount of sleep they need, it is usually necessary to get approximately 8 hours of sleep at night. You should also pay careful attention to your nutritional habits and be certain to get enough complex carbohydrates and protein throughout the day.  No matter when you choose to train (tennis and physical), it is absolutely crucial to eat a meal high in complex carbohydrates as soon as you are done with your workout. This will help to replenish your muscle glycogen stores, which are necessary for energy and optimal performance. If you absolutely do not have time to eat after playing tennis or doing your fitness training for tennis, then a high complex carbohydrate containing sports drink should be consumed. We suggest that all of our clients to have a premixed complex carbohydrate drink , and bring it to the courts, or wherever their workouts take place.  As soon as they are done, they simply drink it on the way to the car.  It may also be a good idea to consume a carbohydrate containing sports beverage such as Gatorade™ or Endurox  during the tennis or workout session.

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Why Did Legendary University of Georgia Coach Manny Diaz Do This?

November 10th, 2017

Why do you think that Manny Diaz has had an amazing record as Men’s Head Tennis Coach at the University of Georgia for the past 20+ seasons. Why do so many top players want to go there? Well, there are many reasons, but one thing is for sure…HIS SUCCESS IS DEFINITELY NO ACCIDENT. Since this video was posted on youtube, perhaps all of the coaches who still have their players run for many miles can learn from this video. This is how you do it!!! Repeated short agility is the name of the game if you actually want to be able to get to the ball and build tennis specific endurance. If anyone wants to debate me on this topic, I will be glad to do so. I just don’t want to be too scientific and long-winded here.

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Benefits Versus Safety???

November 10th, 2017

I guess that after I bashed this video they decided to take it down!

The video shows the Director of the International Performance Institute doing fitness for tennis at the tennis academy with Maria Shishkina who is one of the top junior prospects in the world. She has potential to become a junior tennis and perhaps a professional superstar. I need to emphasize that it is crucial for strength and conditioning professionals to focus on injury prevention first.  Parents truly must be aware and they are really the ones who must use common sense and look out for the welfare of their junior tennis playing children.

Standing on top of a stability ball may look really cool and look great in a tennis academy advertisement, but are you aware how unsafe it truly is? You get the same benefits and do excellent balance training without putting people at risk of a potentially catastrophic and career ending injury by having the player stand on a bosu ball(1/2 stability ball), balance discs, or a balance board? One must be extra cautious when doing physical training for tennis with a junior tennis player because their growth plates are not yet closed. There is just no excuse for this type of negligence in the fitness profession!  Notice that during the video the junior tennis phenom comes very close to smashing her head into a brick wall while chasing a soccer ball that goes over hear head… Holy cow!!! That had potential catestrophic consequences written all over it. It does not matter what credentials and degrees a strength coach has, they must be able to use some common sense when working with junior tennis players or. Should a fitness for tennis coach have kids do fast  feet drills in a fire pit?  Perhaps the fitness for tennis coache should do some reaction drills with an alligator’s mouth?   or……standing on top of a stability ball!!!

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Rafa Shows How to Create Space the Right Way!

November 9th, 2017

When most people think of Rafael Nadal, they think of his explosive first step and incredible agility=(ability to quickly change directions with balance). Yes, Rafa has incredible first step explosion and agility. In this video you will notice another element of Rafa’s movement that separates his footwork for tennis from most other players. This video shows him grooving his strokes and hitting most balls towards the center of the court. Notice his feet. He is continually in motion as if he were doing a little dance. Now, notice that being in motion allows him to easily create space between him and the ball. Nadal is seemingly relaxed, never rushed, and never gets too close to the ball. Even when moving away from the ball he is able to lean into his shots! How often do you get too crowded to the ball?

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Strange benefit of doing fitness?

November 9th, 2017

Until recently, I did not realize how much of a positive effect a fitness program for tennis had on one’s ability to have the endurance and focus that is necessary to get the most out of their technical training. Several players, parents, and coaches informed me of this benefit. When one participates in a fitness program for tennis everything appears to snowballs in a positive manner. Besides the obvious increased fitness for tennis, everyone becomes quite pleased about the improved technical results coming from the players increased focus, physical capability, and less need for breaks during technical training sessions.

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