🎾 Get - Fit - For - Tennis¶
Giới Thiệu¶
Get - Fit - For - Tennis — tài liệu 4 trang từ thư viện sách tennis.
Chủ đề chính: Huấn luyện, Power, Roger Federer, Rafael Nadal, Wimbledon, Strength
Tóm tắt nội dung (trích từ tài liệu gốc): FIT 4 SPORT Tennis Cast your mind back to last year's Wimbledon final between Nadal and Federer - a 4 hour, 48 minutes long, display of power, stamina, strength and skill from two top athletes. Ok, you might be more of a Sunday slogger than Wimbledon wonder but you can improve your game. By Caroline Sandry 44 ultra-FIT FIT 4 SPORT `W in Tennis' provides Pro Training quality tennis training for all: Ryan has significantly improved the condition of the players he works with. Initially he working closely discovered that their strength and conditioning sessions were neither of the volume nor with
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Nội Dung Gốc (Tiếng Anh)¶
FIT 4 SPORT
Tennis
Cast your mind back
to last year's
Wimbledon final
between Nadal and
Federer - a 4 hour, 48
minutes long, display
of power, stamina,
strength and skill from
two top athletes. Ok,
you might be more of a
Sunday slogger than
Wimbledon wonder
but you can improve
your game.
By Caroline Sandry
44 ultra-FIT
FIT 4 SPORT
`W in Tennis' provides Pro Training
quality tennis
training for all: Ryan has significantly improved the condition of the players he works with. Initially he
working closely discovered that their strength and conditioning sessions were neither of the volume nor
with local specificity needed. Now under his guidance players do 3 to 4 strength sessions a week and 3
communities, they search out future to 4 conditioning ones - of which 2 of the latter are speed and agility focused and involve
champions and fast track them along the tennis specific movement drills performed at high intensity. The week also includes 4-6
winning pathway. Mike Walker (Chief Exec workouts designed to prevent injury � these include pre-habilitation exercises, which focus on
and director of tennis) explained, "Our aim core stability, strength and flexibility.
is to help players maximise their potential,
by putting the right people in the right Strength and Conditioning
place..." I went along to meet the right
people at the right place! Namely, Ryan Ryan explained that the conditioning programme is designed to create physical adaptation
Blake - head of strength and conditioning through integrating fitness components into a training programme, which compliments other
and sports science co-coordinator at the aspects of the performer's development. He went on to clarify that this includes, though not
prestigious Bisham Abbey National Sports exclusively, strength, speed, power, endurance, agility and flexibility, all of which improves the
Centre in Marlow. player's game whilst reducing the risk of injury
Ryan showed me around the beautiful Warm up
Bisham Abbey Sports centre and after a
brief chat about my fitness and tennis Foam roller � to mobilise, warm up and wake up muscles
experience (teenage lessons and nothing Roll any areas of tightness, 20 reps and 90sec hold on tightest areas.
much since, fitness level pretty good) we
got down to work. Heart rate raising activity (5-10mins), for example:
Court jogging
As with all the athletes Ryan trains, we Skipping drills
started in the gym with a warm up on the Treadmill run at slight gradient (to mimic road running)
treadmill before moving onto functional
movement screening � the aim of this is to Mobilisation work � all done with bodyweight and/or rackets x 10 reps
show an individual's movement efficiency Overhead squats
and any limitations they might have. Ankle to elbow lunges
Screening plays a crucial part of the Zombie walk (walk with arms held parallel to the ground, swing one leg at a time straight
training process - athletes are screened up in front of you as high as you can)
two to four times per year and after any Spiderman Crawl (on all fours crawl like Spiderman moving arms and legs together in
injury. Mobilisation drills were next up � a 45-degree diagonal direction � repeat to the left and right)
these provided Ryan with more
information about my body's functions and Dynamic movement preparation drills
weaknesses, which could potentially lead Side steps
to injury. Moving out onto the court, next Cross overs
we did dynamic movement drills to really High knees
get my mind and body prepared for both Glute kicks
the playing surface (clay) and tennis
specific movements. Muscle activation work with thera/flexi band to recruit and fire specific muscles
Walking forwards/backwards
Ryan then introduced me to Martin Lee, Crab side steps (with band around ankles at a hip-width with tension, walk laterally like a
coach to the junior players and an ex-pro, crab only moving legs, keep whole body still)
who has been at Bisham Abbey from the Jumping ankle touches (with band around ankles at hip-width, jump vertically, clicking heels
age of 14! Martin took me onto the clay together and hold. Land with feet in same position as take off)
court and we began with some simple
hand to eye coordination drills so that he Tennis specific movement drills
could see how I responded. As I hit the Acceleration to net and open/closed stance backpedaling
balls, Martin asked how it felt, and Clock drill
provided positive feedback that gently Wide forehand/backhand shot shadowing
improved my strokes. The session was
very intuitive. Martin explained that he is
looking for natural talent and ability and
encourages your own natural rhythm �
although this can be adjusted at a later
stage. After forehands, we moved to
backhands and then to the serve. I was
pleasantly surprised by my own ability and
felt during that short session the I had
improved and learnt a great deal. Having
played tennis as a teenager (a long time
ago!) I was happy to still have a good eye
for the ball, and was surprised what a
difference new kit makes (especially a top
racket). One thing that I did have to
change though was the effort I put into my
stroke play, the more I relaxed, the better
my strike of the ball and it soon begun to
feel effortless. UF
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FIT 4 SPORT
Strength Training
`Training mature' that's those with years of relevant
conditioning behind them players, perform the following
dynamic strength exercises:
Power/Hang Clean
Power/Hang Snatch
Push Press
Split Jerk
Overhead Squat
Front Squat
Dead-Lift
Pull-Ups � of different varieties
Power/Hang Clean Avoiding shoulder injury
Overhead Squat Regular tennis can damage the shoulder and in particular the
glenohumeral joint and the rotator cuff muscles*. The
Recovery ligaments, tendons and muscles that support the ball and
socket joint can become over developed in the hitting
Cool Down: direction and not in the opposite movement. Repetition and a
Up to 5 min. light C.V work at no more than 50% intensity weakness in the joint then results in shoulder problems. There
are a number of exercises that you can do to combat this �
Developmental static/PNF stretching for 20-30mins here's an example of one:
(the latter involves resistance being applied to a stretch by
use of a dyna-band or partner and then after the release of External shoulder rotation
the resistance the stretch being extended) using dyna-band
Further recovery techniques such as: You'll need a training partner to assist you and a short
Ice baths after long court workouts medium strength dyna-band or similar rubber band type
Hydrotherapy pool sessions of exercise tube.
Individual massage Description for right handed player (reverse for left-hander)
Strictly monitored nutrition plans
1 Stand in a `ready' position with feet shoulder-width apart
and left hand on hip
2 Place a towel between your (right) upper arm and side to
act as a pivot and ensure your elbow is positioned directly
below your shoulder
3 Grasp the handle of the dyna-band and flex your elbow to
a 90-degree angle, holding the grip just in front and to the
left of your navel
4 Your training partner should be positioned to the left, just
behind you with a firm grip on the other end of the
dyna�band (there must be tension in the band, so that
when you externally rotate your shoulder, you pull
against a resistance)
5 Rotate your shoulder externally (ie take your hand away from
your naval and out to the side) to stretch the dyna-band.
Keep your lower arm parallel to the ground and your hand
position held constant
6 Control the movement back to the start position and repeat
* Rotator cuff muscles � there are four of these that basically function to
keep the ball in the socket of the glenohumeral joint
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FIT 4 SPORT
How you can get tennis fit
Speed and agility drills
1. `W' drill
Do back pedal, side step, cross-over step sprints in a `W' shape on court - develops multi-directional tennis specific movement capability
2. Clock drill
Start in the centre of the court and get your partner/coach to call out a number on the `clock', sprint to touch the relevantly positioned
cone and then return to the start position as quickly as possible.
Do: 4 to 6 reps (of each exercise) with 20sec rest. 4-6 sets with 1min rest between.
Specific Strength Exercises
Body weight exercises are a great place to start.
1. Overhead Squat
Lower to thighs parallel to floor position, with arms shoulder-width apart, fully extended and held vertical throughout the whole
movement. Keep your chest up, shoulders back and head up.
Progression: hold your racket over-head.
2. Press-Ups
With hands under shoulders lower until your chest touches floor. Keep your body straight.
Progression: Try this at a slight decline off of a bench or step to target your shoulders more or perform on a Swiss ball (feet on ball) to
enhance core stability.
Further progression: do plyometric (jump) press ups for explosive power. Press up as fast as possible to jump your body into the air,
land and rebound into another rep.
Do: 2-3 sets of 8-10 reps with 1min rest
Tennis Kit
Specific tennis shoes are a must � I wore ASICS Tennis, but most decent sports manufacturers will offer a specific tennis shoe. A running shoe will
not offer enough support for the multiple and dynamic lateral movements involved in the game � see page 82 for Andy Barber's court shoe test.
Lightweight, breathable clothing is best: My outfit was by Ellie Gray � Skort (skirt with shorts built in) �25 and top �20
Rackets are highly personal, and a teacher or pro may suggest a racket that will suit you. I recommend Prince, and used a Ladies Prince O3 Black
which felt great and was very light. �80.00
Stockists: www.elliegray.com www.asics.co.uk www.tennisnuts.com www.princetennis.com
For further info on Win Tennis, go to: www.wintennis.com or email: ryanblake@wintennis.com
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