🎾 Sức Mạnh - Sức Mạnh - Tennis¶
Giới Thiệu¶
Sức Mạnh - Sức Mạnh - Tennis — tài liệu 56 trang từ thư viện sách tennis.
Chủ đề chính: Huấn luyện, Power, Coach, Strength
Tóm tắt nội dung (trích từ tài liệu gốc): Strength & Power Training for Tennis Players Machar Reid and Miguel Crespo LEVEL III COACHES COURSE STEP 1: Establishing the Movement and Stroke Demands � Metabolic & Mechanical Needs Analysis Average heart rates 300-500 bursts of effort 60-80%HR max per match Tennis' physiological profile Work 3-8 seconds; 70-90% of the time Rest = 20 & 90 seconds the ball is out of play Women work at 56 % of VO2 max and men at 54 % of VO2 max. (Bergeron et al., 1991) No differences in O2 consumption when serving-returning. Mechanical demands of the game STROKES SKILL MOVEMENT VELOCITY GOALS PRECISION PROCESS
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Nội Dung Gốc (Tiếng Anh)¶
Strength & Power Training
for Tennis Players
Machar Reid and Miguel Crespo
LEVEL III COACHES COURSE
STEP 1: Establishing the Movement and
Stroke Demands � Metabolic & Mechanical
Needs Analysis
Average heart rates 300-500 bursts of effort
60-80%HR max per match
Tennis' physiological profile
Work 3-8 seconds; 70-90% of the time
Rest = 20 & 90 seconds the ball is out of play
Women work at 56 % of VO2 max and men at 54 % of VO2 max. (Bergeron et al., 1991)
No differences in O2 consumption when serving-returning.
Mechanical demands of the game
STROKES SKILL MOVEMENT
VELOCITY GOALS PRECISION
PROCESS
JOINT ACTION SPEED OF CONTRACTION
MUSCLES INVOLVED TYPE OF CONTRACTION
REPETITION
GOALS
- Power (RFD) at a premium BUT combination of power and endurance is required.
- Injury prevention most desirable!
- Sufficient strength and sound motor control ( muscle coordination)
REMEMBER
4 strokes per rally
40 serves per set
100 forehands and backhands
per two set match
(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)
PHASE OF ACTION/FUNCTION MUSCLES USED TYPE OF
STROKE CONTRACTION
Preparation ONE-HANDED BACKHAND
Eccentric
Acceleration Lower limb loading and hip Gastrocnemius/soleus, quadriceps, gluteals,
Concentric
rotation hip rotators
Eccentric
Trunk rotation Ipsilateral internal oblique, contralateral
Concentric
external oblique
Eccentric
Contralateral internal oblique, ipsilateral
Concentric
external oblique, abdominals, erector spinae
Concentric/eccentric
Shoulder-upper arm rotation Anterior deltoid, pectoralis major, Concentric
(transverse plane) subscapularis, wrist extensors Concentric
Concentric
Posterior deltoid, infrapsinatus, teres minor,
trapezius, rhomboids, serratus anterior
Lower body drive and hip Gastrocnemius/soleus, quadriceps, gluteals,
rotation hip rotators
Trunk rotation Obliques, abdominals, back extensors
Upper arm abduction and Infraspinatus, teres minor, posterior deltoid,
horizontal extension rhomboid, serratus anterior, trapezius
Elbow extension Triceps
Wrist extension and Wrist extensors and adductors
adduction
Acceleration Lower body drive and hip Gastrocnemius/soleus, quadriceps, gluteals, Concentric
Follow-through rotation hip rotators
Trunk rotation Obliques, abdominals, back extensors Concentric/eccentric
Upper arm abduction and Infraspinatus, teres minor, posterior deltoid, Concentric
horizontal extension rhomboid, serratus anterior, trapezius
Elbow extension Triceps Concentric
Wrist extension and Wrist extensors and adductors Concentric
adduction
Lower body Gastrocnemius/soleus, hip rotators Eccentric
Trunk rotation Obliques, abdominals, back extensors Concentric/eccentric
Deceleration of upper arm Subscapularis, pectoralis major, biceps, wrist Eccentric
flexors
OTHER VARIABLES TO CONSIDER...
- Biological and training ages
- Injury history
- Individual (physical) strengths and limitations
- Playing style
- Court surface
In general however, the muscles used
in tennis can be considered as:
Force generators:
Musculature of legs, hips and (anteriorly) trunk and arms
Decelerators:
Muscles of (dorsal) trunk, posterior shoulder
Stabilisers:
Core/Pillar/Trunk stability, proprioceptive (motor) control
of hip, knee and ankle joints
Key areas ...
Shoulder stability/strength and flexibility
Trunk rotation � Diagonal energy flow
Core stability and control Lower extremity power and joint stability
Steps 2 & 3: Observing &
Assessing Metabolic and
Mechanical Efficiency ...
Step 3: PRESCRIBING TRAINING
Research can help guide us...
- The relationship between muscle strength/power and performance difficult to quantify.
- Specifically designed strength/power training improve racquet speed.
- Increased muscle strength/power sees a lesser % required for each movement, potentially
assisting repeat performance and protecting the body from injury.
Percentage of Max Strength (%) 140 Start of Event
120 During the Event
100 End of Event
80 After Strength
60 Training
40
20 (Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)
0
Before Strength
Training
PROGRAMME DESIGN
PRESCRIBING TRAINING...
INTENSITY: % OF 1RM
(OTHER STIMULI CAN PROVIDE GREATER CHALLENGE/LOAD)
VOLUME: SETS AND REPS PHYSIOLOGICAL EFFECT
DENSITY: WORK DONE / TIME
TEMPO: CADENCE OF MOVEMENT DIVIDED INTO ECCENTRIC,
ISOMETRIC & CONCENTRIC WORK
FREQUENCY: SESSIONS / UNIT OF TIME; TO PROVIDE FOR OPTIMAL ADAPTATION
POWER
Rapid development of force
STRENGTH
Generation of maximum force
HYPERTROPHY
Increase in muscle size
ENDURANCE
Repetitive force production
The "Muscle" Pyramid
Muscle continuum...
TYPE OF STRENGTH DEFINITION WHY IS IT HOW IS IT
IMPORTANT? TRAINED?
LIMIT ABSOLUTE
MAXIMAL
SPEED RELATIVE
MUSCULAR STARTING
ENDURANCE
EXPLOSIVE
OPTIMAL
REACTIVE
STRENGTH
ENDURANCE
POWER
ENDURANCE
ACUTE VARIABLE
PRESCRIPTION
TYPE Reps Sets Intensity Rest
Max Power 1-6 3-4 (%1RM) 3-5 mins
30-100%
Max Strength 1-6 3-4 85-100% 3-5 mins
Hypertrophy 8-12 3-6 65-80% 30-60 sec
Strength 12-50 2-4 40-70% 15-45 sec
Endurance
Rate of Force Development (RFD)
Two schools of thought...
Heavy resistance training (>80% 1RM) Explosive-type resistance training
required to fully recruit and train fast- (<60-80% 1RM) is based on velocity
twitch motor units with high thresholds. specificity, where power production
increases most at or near the
Improves high-force portion (i.e. power velocity of training.
output at low velocity against heavy
loads) of force-velocity curve. Improve high-velocity portion (i.e.
power output at high velocity against
light load) of force-velocity curve.
To best enhance speed of movement and Research has shown that RFD's
increase RFD, intention must be to lift essential in performances, where
weights as fast as possible. force is generated over < 250ms.
Role of hypertrophy
Muscular factors that contribute to high power output include:
- Muscle size (CSA)
- Fiber type
APPROPRIATE HYPERTROPHY > HYPERTROPHY
Strong relationship exists between Decreased range of motion
muscle CSA and strength Altered muscle pennation angles
Deteriorate high-power production
Strength (force) is a component of
power, so gains from CSA could
contribute to higher power production
Optimal load for highest power output...
Different for:
1. Upper and lower body exercises
2. Multi vs single joint exercises
Derivation of force-velocity curves for all exercises:
1. Performance of a Repetition Max Test
2. Identify at which % RM is maximum power produced concentrically
EXERCISE CLASSIFICATION
Single Joint Multi Joint
� one joint involved � forces are distributed among many
� used when athletes are required to
isolate a particular muscle group muscle groups and bones
� often used in rehabilitation or injury � referred to as "compound exercises"
prevention programming � more relevant to sporting movements
EXERCISE CLASSIFICATION
Muscle Group Single Joint Multiple Joint
Chest
Shoulders
Back
Legs
EXERCISE CLASSIFICATION
Muscle Group Single Joint Multiple Joint
Chest Fly or Pec Dec Bench press
Shoulders Lat Raise Military press
Back Reverse fly Lat pull,
Legs seated row
Leg ext, leg
curl Squat, lunge
There are three classifications of
strength training exercise
� General
� Special
� Specific
Note: Secondary criteria for exercise selection should include and cover supplementary
exercises that:
z prevent muscle imbalances
z prevent injury (tennis specific)
z provide variety
z suit the level of the player
General
� Single joint exercises
� Goes through a large range of motion
� Target muscles used in the sport rather than replicating
a specific skill or action.
� Used in the development of basic or maximal strength
qualities in the preparatory phase or for athletes
commencing resistance training for the first time
Special
� transfer more strength adaptations to the sport or skill
because they are more specific to performance
� recruits muscles and joints in a sequence similar to the skill
� provides a resistance that encourages a rate of force
development, contraction speed and mode that is similar to
the skill or sport
Specific
� replicates the skill with slightly higher forces near
or at performance speed.
� coordinates the muscles and joints as in the
activity.
� usually modifications of the skill
Examples of general, special and
specific exercises to train trunk
rotation in the backhand:
GENERAL Standing trolley rotations, oblique curls
SPECIAL Supine PB twist, Pulley rotations
SPECIFIC Medicine ball trunk rotations
Examples of general, special and specific
exercises to train the 4 key areas:
Trunk rotation � Diagonal energy flow Shoulder stability/strength and flexibility