TRAINING SYSTEMS FOR SPECIFIC tennis players
Mark S. Kovacs. (IFPA Tennis and Fitness Academy, Tampa, Florida)
(Article appeared in "Strength and Conditioning Journal, Oct. 2004)
The design of training specific energy of the system (ESS) for court should be based on clear and present beliefs demands of the sport. Tennis players regularly compete in matches of more than 2 hours, requiring primarily high-intensity, short-term trading combined with short recovery periods. The duration of work and recovery is highly variable and involve different muscle groups. For these reasons, the training for tennis is complex. When designing training programs is important to train energy systems primarily involved in the match. E 'unacceptable train tennis players with good systems for other sports. Few other sports have physiological characteristics similar to those of tennis, so coaches need to develop more specific training for tennis players. The problem of specificity of training is still prevalent when working the development of aerobic capacity, usually greater than the target phase of training to prepare the main or non-competitive. The traditional influence "slow - aerobic and uniform long-interval training is still present in some tennis conditioning programs. Run 10 times to 400 m. on the track or repeat several times the miles build aerobic capacity and a certain increase in the tolerance of lactate, but this may not be an effective training protocol for the courts. To help delineate specific programs for tennis, it is important to understand the nature of the sport. Some data are still quoted on the energy system normally involved in the game of tennis was provided by Fox and Mathews (Exercise Physiology: theory applied to Fitness and Performance) more than 30 years ago. These authors estimate that
the largest energy system for the resynthesis of ATP in tennis was anaerobic (80%), the triphosphate-phosphocreatine (15%) and
that only the aerobic 5%. This predominance of anaerobic energy sources is confirmed by other studies in the literature (Elliott, Dawson, Pyke. The energetics of singles tennis. J. Hum. Movement Stud. 1985; Richers. Time-motion analysis of the energy systems in elite and competitive singles tennis. J. Hum. Movement Stud. 1995).
The length of the tennis matches has led other researchers to conclude that the aerobic metabolic system (oxidative) provides the main mechanism of ATP resynthesis during the duration of the match. These opposite results may depend on the methods and procedures of the study. Although the methods of work will continue over long distances to develop their aerobic capacity, it would seem more appropriate for the players because it lacks specificity to the physiological requirements of a tennis match. You still have to train the aerobic capacity because most of the regeneration ATP is due to aerobic, so it is author's opinion that the interval training of short shots is more specialized for tennis if the workload could reproduce the timing of the lot (with appropriate intervals of work / rest ).
Reports Analysis work / rest.
A good non-invasive method to determine the parameters of the game of tennis is to analyze the intervals work / rest. Previous studies that had analyzed the intervals work / rest in tennis were very different from each other and depended the playing surface, the level of competition and sex of the player. If the available time and resources permit, may be useful to analyze the data of work / rest for each athlete to determine an individualized exercise program. Understandably this is not always feasible. Here is a brief review, provided as a guide, the available literature about the intervals work / rest in tennis. No research has shown that the average length of a point, during a tennis match, more than 20 seconds. In most studies, the average length of a point is less than 15 ". In a recent analysis that our research team was conducted by comparing the men's final U.S. Open 2003 with that of 1988, it is interesting to note that the average duration of each point is reduced by over 50% in the last 15 years. The duration of the game at any point in 1988 was 12 "2 and fell to 5" 99 in 2003. The average recovery time between points was 15 "18 in the final of 2003 and decreased approximately 50% by the end of 1988. Another important statistic is that 93% of all points played lasted less than 15 ".
style of play can influence the length of the points in a match played at. Two players from the field, they gather at the bottom of the most sustained attack against two players (serve-volley). Style So the game could be one explanation for the large difference in duration of 15 years now. However, the two-match analysis involving the two best players in the world rankings at the time, and a player in each match had characteristics hitter from the baseline that is best suited to the harsh terrain of play, while the other player better suited to farm lenses on earth. If the teachers are still using the old information from comprehensive research training obsolete, they may think to offer specific training programs for tennis, but not using recent data, these programs are ineffective to develop the fitness of the modern players.
Relationship between working time and recovery time.
The relationship between duration of work time and recovery time is a very important part to consider when designing conditioning programs for tennis players. Before commenting on what is reported in the literature in this field, it is important to remember that the period changes in the field of not more than 90 ". According to the literature, the player is 2.3 to 3.27 seconds of recovery for each second of the game (J. Chandler. Work / rest intervals in world class tennis. Tennis Pro , 1991; Yoneyama, Watanabe, Oda Game analysis of in-paly-time and out-of-play time in the Davis Cup World Congress on Sport Sciences. Sydney, October 1999). This could indicate that a task duration of 5, an acceptable payback period could be between 11 to 18 seconds. The relationship between work and recovery for an entire match, including also the gap between games and exchange-field, was defined between 2.9 and 4.73 seconds of recovery for each second of work performed. (Elliott, Dawson, Pyke. The energetics of singles tennis. J. Hum. Movement Stud. 1985; Kovacs, Strecker, Chandler, Smith, Pascoe. Time analysis of work / rest intervals in men's professional tennis. SA College of Sports Medicine Annual Meeting. Atlenta, January 2004).
design errors in programs for tennis.
These data highlight how short the time for each point in the game of tennis. These statements, though very important, are rarely used when studying physical conditioning programs for tennis players. Too much importance is given to traditional aerobic exercise, such as running 3 and 5 miles (4.8 - 8 km) in the form of lactate or training interspersed repeated 1 to 2 minutes (400 to 800 m). It 'been shown that blood lactate levels do not rise during the tennis match racing at high level (Bergeron, Maresha, Kraemer, Abraham, Conroy, Gabare. Tennis: a physiological profile During match play. Int J. Sports Med 1991), which would indicate that the training that could induce a significant increase in lactate may not be useful and therefore not recommended for players tennis. Another design fault that the teachers sometimes do is to combine the speed and agility training with ESS (Energy System designed specifically for the tennis). The training for the speed and agility training requires specific conditions that allow adequate recovery for the cellular mechanisms and nervous. This means that the work should be short, with long periods of recovery. This increased recovery time produces a sufficient supply of ATP and CP (creatine phosphate). The aerobic component of training, referred to the Court, require a specific training focused overload at the level of muscle cells and require short periods recovery are not those of the training of their speed / agility. Some teachers try to train these two components simultaneously, but this is a mistake. These different training conditions must be developed in separate sessions. If there is not much time on the part of speed / agility must be held at the beginning of training when the athlete is rested, while the specific aerobic component should be developed towards the end of the session.
Practical applications.
are here The following examples of grassroots movements and training exercises to be carried out in tennis.
sprint These have a variable duration depending on the level of tennis players, but between 5 and 45 seconds. The purpose of this article is to provide examples of different exercises in the field, but to explain how to enter these types of exercises in the sessions of physical conditioning of your athletes.
The following table is a sample session of physical conditioning for a high level of college tennis competitive and can be used as a guide for the development of ESS (Energy System Specific) particularly suitable for tennis. This sample program is designed using work / recovery based on published research and outlines the duration of each repetition and recoveries between repetitions and September This example of a session can be used as a model of training for a period of not racing or in preparation for the season and is the most appropriate substitute for the traditional long, slow aerobic training.
Rccomandazioni.
When studying a specific training program for tennis is useful for athletes to maintain an intensity of physical conditioning born equal or greater intensity during the meetings. The majority of working hours must be less than 15 sec. while the rest between reps should not exceed 45 sec. The work / recovery should be comparable with that found in a lot. An acceptable ratio is to 2 to 4 seconds of recovery for each second of work. After 10 to 15 repetitions there should be a longer recovery to simulate the break between games. These recommendations are designed for the development of specific energy for tennis. They should not be used when an emphasis on development of speed or agility.
feedback on the work of Luigi Casale Mark Kovacs.
a long time in Italy there is a lively debate between proponents of traditional development of specific energy capacity for the courts and those who propose means and methods that follow the more specific work times and recovery of the game of tennis .
The coaches try to develop more traditional components of its athletes with aerobic sessions long run continues or spaced according to the classical patterns of athletics in times of the year and the preparatory period, however distant from the main racing.
But a pressing question imposes itself with this statement: there is now a main competitive period for the young tennis player agonist? The answer is certainly NO because the tournaments are continuing at a rapid pace without leaving the player free to deal with 7, 8 weeks of heavy physical work and complete the development of a capability-organic muscle.
My twenty years' experience of physical preparation of players agonists suggests I say that only in the case of glaring shortcomings in the aerobic characteristics of a player is faced with a period of specific conditions for this capability. The means of investigation to see if the player has a suffciente level of aerobic capacity and the conduct of specific test (Cooper test and test Leger) that should not be repeated more than twice a year.
Many indicators are exercises to develop the capacity and aerobic power from the likes of Mark Kovacs article published in these pages, remember that these specific physical characteristics of the tennis player can and should be tested with specific tests such as Spider Test and others.
If the values \u200b\u200bof the test of endurance is insufficient (For example, less than 3000 m in the Cooper test for a tennis player agonist of 16 years) then we recommend the application of a specific program, including sessions of continuous run 80 - 85% of maximum heart rate bearable, cycling training , cross country skiing or aerobic machines, also including football or soccer as garde of young Italians.
Dr. Louis Casale
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