🎾 Models - Of - Tennis - Thể Lực¶
Giới Thiệu¶
Models - Of - Tennis - Thể Lực — tài liệu 22 trang từ thư viện sách tennis.
Chủ đề chính: Rafael Nadal, Thể lực, Huấn luyện
Tóm tắt nội dung (trích từ tài liệu gốc): PHYSICAL TRAINING FOR TENNIS PLAYERS Models of tennis fitness training S.U.I.S.M. Torino Prof. Luigi Casale casale.luigi@davide.it 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: 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
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Nội Dung Gốc (Tiếng Anh)¶
PHYSICAL TRAINING
FOR TENNIS PLAYERS
Models of tennis fitness
training
S.U.I.S.M.
Torino
Prof. Luigi Casale
casale.luigi@davide.it
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: 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
Force T.Hass: center forehand
Wrist
Elbow
Shoulder
Trunk and back
Legs
Time
Juan Carlos Ferrero: center short forehand
Andr� 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
� 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)
Maximal strength (dynamic and static), Strength skill
Quick strength,
Endurance strength.
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. (Herv�
Le Deuff).
�Psychophysics capacity. Speed skill
�Simple and complex models of speed.
�Quick footwork.
�Legs and trunk independence movements.
�Quick movements of racquets-arm.
Endurance z Muscles % engaged.
skill z Sport specificity.
z Muscles energy
� Central transformation.
components z Motor stress Type.
� 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)
Heart rate below 100 Between Between Over 175
100 and 140 and 20 � 40%
% in relation 140 175
to the match
duration 5 � 15% 10 � 15% 25 � 50%
Anaerobic thresholds
Flexibility skill
9 Articulation mobility,
9 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
� For strengthening:
Snatch
Neuromuscular Load N� of Sets Recovery Performance
quality % ripetitions rhythm
D. Harre 3-5
Max strength 85/100 1-5 3-5 2 � 5 min Slow
70/85 5 - 10 3-5 2 � 4 min Slow
Hypertrophy 30/50 6 - 10 3-5 4 � 6 min Max. speed
40/60 20 - 30 30 � 45" Slow
Quick strength 4-8
70/100 1-6 4-8 3' � 4'
Enduring strength 70/90 5 - 10 3-6 3' � 4'
70/80 8 - 12 4-6 1'� 2'
Verchoshanskij 50/70 10 - 15 2-4 3' � 4'
2-4 45' � 90'
Max. expl. streng. 50/70 20 - 40 4-6 45' � 90'
3-5 3' � 4'
Mid. expl. streng. 30/50 30 - 60 3' � 4'
Hypertrophy 30/50 10 - 15
Quick strength 15/20 15 - 20
high resistance
Enduring strength
high resistance
Enduring strength
mid. resistance
Quick movement
low resistance
Quickness and
frequency of
movements
� For quickness:
� For Endurance:
� For Flexibility:
� 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 The player will focus on general athletic fitness
tennis can be items such as aerobic endurance, strength and
divided into 4 basic muscular endurance. Resistance training may consist
phases: of a hypertrophy phase progressing to a strength
phase with moderately heavy resistance.
�Preparation phase Hypertrophy phase is important if maximal strength is
to developed in subsequent phases.
�Precompetitive
phase The athlete will gradually increase on-court
practice time and decrease the overall volume of
�Competitive phase off-court training. The resistance training programme
will begin with a strength phase (higher res.) and
�Active rest phase progress to a power phase (moderate res.). Short
sprints and agility training are performed to increase
on-court quickness.
The player will remain The main goal of this phase is to
active to avoid detraining peak for one of the major events of
but will not play tennis. Is a the year. Most of the training time is
good time to begin longer spent playing tennis, however, there
distance runs at a low is still some off-court training being
intensity. Cross � training. 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
Load MONVISO TENNIS TEAM (current season)
120
100
80
60
40
20
?
0
October
November
December
January
February
March
April
May
June
July
August
September
Volume Intensity
Competitive periods
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
Load % 120
100
Tuesday Wednesday Thursday Friday Saturday
80
60
40
20
0
Monday
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
(L�ger 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 � 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:
L�ger 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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