Tennis training program pdf

Some of the tennis specific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt movement and to prevent common tennis injuries. To improve leg strength, dynamic balance, and control over the core of the body and to prevent injuries in the legs. Designing a tennis workout and strength training program. By the time a tennis player is 15, he or she should have mature strokes with the technical aspects of each stroke well in place. Effective conditioning program for junior tennis players juniper. Competitive tennis training plan for pro tennis players.

Pdf this study evaluated the effectiveness of a tennisspecific training program on improving neuromuscular indices in competitive junior players find, read. Recommended minimum training for tennis players who play tennis as a. Optimal training schedule for strong and ambitious junior. Modern strength and conditioning for tennis miguel crespo. The program consists of five major parts, each of which is crucial for the development of a nationally ranked tennis junior. Does anyone have a complete conditioning program for tennis. Mar 12, 2015 at the end of the tennis training program, the players must improve their reaction time and move at a quicker pace. A good tennis training plan will help with all of these aspects of the game. Weight training for tennis players build strength and power for tennis. Competitive tennis training cupertino, ca lifetime.

You can also check out our racquet training, some additional fitness training and exercise programs advice. Hopefully the program leaves minimal soreness and plenty of time to train on court skills. Tennis conditioning workout cone drills to improve. For a physical fitness tennis training program to be successful, it is important that a detailed and specific tennis training program is designed for an individual player. Beginnerintermediate 2 hour table tennis training program. Join the s of tennis players over 40 years of age using off court training to improve their first step quickness, speed, power, reaction, balance and core stability. The programs consist of the following modes of training sample 25week conditioning plan for college tennis players.

The first session, well carry out a tennis fitness test and a postural assessment in our studio to understand your strengths and weaknesses. Some of the tennisspecific exercises my trainer and i incorporate into various workout routines to help improve overall strength, power, endurance, oncourt movement and to prevent common tennis injuries. Tennis lessons all our lessons use the progressive tennis system of modified courts and balls designed for the age andor skill level of the players. Our pdf training programs are easy to follow, and have everything you need to.

Pdf dynamic flexibility and strength training for tennis. Ever wonder what it takes to be successful tennis player. The tennis workout plan takes 4 weeks to complete, requires 4 days per week, and requires an intermediate skill level. Tennis drill sheet united states tennis association. So why in the hell would our main conditioning program consist of training to. The purpose of a training programme should be to improve performance at the intensities that are specific to the sport of tennis. Most top players tend to be tall and well developed in their musculature. This period should be used to recover mentally and physically.

The purpose of the training is to initiate a process of rapid improvement, by means of achieving a shared understanding of the correct leadership and management methods that we need to employ, if we are to achieve our stated goals. Sample 25week conditioning plan for college tennis. Ttest for agility for 4 weeks of saq training program. Dynamic warmup and flexibility training is an essential element of any prepractice or precompetition routine and helps prepare the body for the demands of todays tennis game. Nov 26, 2011 tennis fitness james mcgees pro tennis fitness workout.

This is not bootcamp, not crossfit, and not just another training program written by a personal trainer. Whether you are a serious tennis player or a social player wanting to improve your game, their first step quickness, speed, power, reaction, balance and core stability. This includes free video tennis lessons and tutorials, written articles, pro footage of tennis players like roger federer and rafael nadal and an instructional audio podcast. High performance tennis training workout for speed. Train like a tennis player with this conditioning workout. Place three cones about 2 feet apart to form a shallow v. What we offer is tennis specific training programs, written by the best coaches, trainers and athletes in your sport, designed to maximise your sporting performance. This section will highlight the principal reasons for testing and outline protocols and procedures to follow. Thirty competitive healthy and nationally ranked male junior tennis players years of age were randomly and equally divided into control and training groups.

Our 8 week tennis training programs can be used year round for tennis off season, tennis pre season and tennis in season training. A sixweek neuromuscular training program for competitive junior tennis players article pdf available in the journal of strength and conditioning research 249. Tennis workout and training programs optimum tennis. Sep 19, 2016 here are the best cone drills to improve fitness and court speed for all athletes and especially for those playing tennis and basketball. Here are the best cone drills to improve fitness and court speed for all athletes and especially for those playing tennis and basketball. All tennis training programs follow a progressive 8 week training schedule, with 2 4 x 1. Whether you are a serious tennis player or a social player wanting to improve your game, whilst at the same time improving your tennis fitness, this program is for you. Program descriptions most recreation departments or clubs have a program guide which comes out for the spring and summer. Designing and implementing such a plan takes an experienced and knowledgable team with a proven record in coaching juniors. Follow these strength training tips to ensure your program suits your needs and helps you develop your tennis game. Training proposal page 2 a training plan for your organisation what is the purpose of the training. Strength training and conditioning for tennis player. Recommended minimum training for tennis players who p lay tennis as a basic sport activity. When training tennis players for high performance it is important to follow a system that has been tested and researched.

Sample 25week conditioning plan for college tennis players interval interval training involves multiple bouts of runningsprints. It is a comprehensive approach and a complete conditioning for tennis. Training proposal leadership and management training. Creating the right tennis training plan for your child can be a difficult process. The martin method 9 thread system is designed according to how the ideal tennis athlete should look, feel and compete. Get the competitive edge with the following training insight and sample 8week training program. Some might not view tennis as physically demanding a sport when compared to football, soccer, or basketball, but tennis players can attest to the effects it has on a players legs, shoulders, and core. But your sport is tennis and that means your workout should include exercises that prevent injury, improve your agility and increase your power.

Most recreation departments or clubs have a program guide which comes out for the spring and summer. This article provides strategies for strength training development in elite tennis players. A sample of a program and descriptions are included to show how a summer could be organized. Lets take a look at several different areas and see how they can be improved with a sound tennis training program that is both demanding and realistic. Complete conditioning program for tennis talk tennis. Part of the strategic plan for special olympics tennis is to drive more n motivates athletes, coaches and the entire sport management team. Even so, this is how a weight training program might look if your tennis playing season is followed by a closed or off season and you need to build up and then take some time off.

Tennis fitness challenge try this tennis workout at home. Complete, 8 week tennis specific training programs designed by the pros. Discipline, dedication, and mental toughness are the core beliefs of the sylvano tennis academy in santa clara, california. Ultimate tennis training manual tennis conditioning guide for.

The first part of the periodization includes tennis testing, competition planning and scheduling, training phase, technique, strategy, tactical, tennis specific, training on types of surfaces such as hard and clay courts and much more. No matter what the level of your game is right now, you can improve efficiently and intelligently with the bestdesigned gear in the game. Please remember that these are samples, and they may need to be adjusted based on each players levels and needs. Essential tennis provides passionate instruction for passionate tennis players so they can improve at the game that they love. Effects of a 6week junior tennis conditioning program on. By the time a tennis player is 15, he or she should have mature strokes. The programs consist of the following modes of training. For each season, weekly sample programs are provided. May 14, 2018 weve already put together a onehour training session for those table tennis players who dont have much time to train, so now wem going to outline a twohour training session for those readers who have a bit more free time to play with. If you are tall, you are better equipped to serve, volley and smash, while your long reach will help you get to the places that smaller people cannot, especially at the net. Tennis conditioning workout cone drills to improve fitness. Pdf strength training in adult elite tennis players. Expand or add to your schedule as many competition opportunities as possible. We give all our players attention and coaching with great coachtostudent ratio.

Take your game to a whole new level with oncourt offcourts innovative and effective assortment of training tools. James is doing the tabatas interval training for his. A training program is a vital process which needs to be undertaken by specific members of a certain organization typically to improve. Set position eastern grip racquet back at the hip, butt cap of the racquet used as a guider tip of the racquet point. Schedule surgeries and vacations during this period. This analysis should include the following and before commencing any new program, always consult with your physician. Each runsprint is less than 10 seconds to as long as 3 to 4 minutes. A tennis curriculum for the fundamental stage of development. The author discusses common sports injuries associated with tennis, outlines a recommended yearround fitness program for tennis players, and describes specific exercises, equipment, and footwear that will reduce the occurrence of tennis related injuries. This study examined the effects of a 6week strength training program on serve velocity in youth tennis players. Selects and prioritises training tasks related to the. The programs include videos, pdf files and some graphics.

Our professional coaches have the experience to produce champions at the junior, collegiate and pro levels. Tennis training aids tennis equipment oncourt offcourt. Click on the picture or link to see first part of the tennis specific periodization plan. This sample plan for college tennis players has been designed to give college tennis coaches and. Well i can tell you that it takes a lot of hard work and determination. Players are required to commit to a minimum 2 days a week practice schedule. Planting, twisting, and swinging to make a ball go well over 100 mph is. They can be used to satisfy the athletes competitive urge out of competition. Aug 29, 2016 train like a tennis player with this conditioning workout. A properly designed strength and conditioning program can help any player elevate his or her game to a new level. If you are like us, watching professional athletes compete in their field is truly inspiring, and as the 2017 australian open is well under way, we have decided to hit the court and train like a tennis pro.

Every single player is different, so we all need to develop customized workout. On the following pages, find some strength sessions, ladder drills for footwork and general workout advice to build a comprehensive tennis training regimen. These programs are for tennis players that feel their fitness and conditioning is letting them down on court. It is important to work and maintain the intensity time for each run and sprint, so.

Success comes from hard work and dedication to hours of tennis training. The first step in designing a tennis workout and strength training program for any athlete is to develop a needs analysis. So, whether you are a seasoned tennis player, or never played a game in your life, these ten exercises will prepare your body for the physical demands this summer sport requires. The tennis training program here is very similar to how top juniors in europe train from the ages of eight to 14 years. Today we get a glimpse into pro tennis player james mcgees tennis fitness. Optimal training schedule for strong and ambitious junior tennis players. All tests described are tennis specific and can be performed on the tennis court or in a wellequipped gym. Tennis is a sport that requires a variety of physical attributes. Strength and conditioning for tennis continued from page 1 4 vol. Training recommendations for junior tennis athletes. Pdf a sixweek neuromuscular training program for competitive. The first part of the periodization includes tennis testing, competition planning and scheduling, training phase, technique, strategy, tactical, tennis specific, training on types of surfaces. Interested players should contact the tennis director for an evaluation to see if the program is a good fit. Learn more about what makes a great tennis training program.

We then design a personalised tennis exercise program including warm up, cool down, stretch, recovery, strength, power, agility, speed, footwork, core and cardio vascular training. Find, read and cite all the research you need on researchgate. May 05, 20 optimal training schedule for strong and ambitious junior tennis players. A training program example is often undertaken by a group of individuals e.

Ultimate tennis training guide tennis conditioning. Any strength training programme should have two distinct, but equally important. Ultimate tennis training manual tennis conditioning guide. Weve already put together a onehour training session for those table tennis players who dont have much time to train, so now wem going to outline a twohour training session for those readers who have a bit more free time to play with. From the end of the season until the offseason conditioning program begins we suggest the following. Ultimate tennis training manual tennis conditioning guide for optimal performance todd scott issa, cpt. Essential tennis free tennis lessons, video, and instruction. Sample 25week conditioning plan for college tennis players. So why in the hell would our main conditioning program consist of training to get our 1 mile, 2 mile, or 3 mile time down under. A couple introductory private or semi private lessons. Tournament schedule throughout the year which includes competition at three levels. Tennis fitness james mcgees pro tennis fitness workout. If your sport was power lifting, your workout would emphasize heavy weights. Ultimate tennis training manual tennis conditioning guide for optimal performance.