tennis fitness
4 Steps to a Tennis Speed Training Program
Have you wondered what it would be like to be fast?
Want possess the ability to change direction on site?
Want to dominate opponents with your speed of blistering?
Want to win matches because you're just too fast?
1. Good heating and cooling
Speed Training for Tennis is all effort and intensity maximum around, so a good warmup DYNAMIC (no static stretching to warm up!) is essential When your muscles are working at full capacity.
The rate of muscle contraction during high speed training if you do not have time to warm up properly you really run the risk of injury.
The same can be said of the cooling period after training.
Contractions tend too to shorten the muscles and produce waste products as the session progresses performf so you MUST be a good cool-down as this will help you stretch your muscles back to their original resting length and eliminate the presence of waste products such as lactic acid.
Your cooling should be similar to heat, but the heating should start slowly at low intensities and then set up your cooling should be the exact opposite (which gradually slows down) to finish with some static stretching.
A good heating and cooling will also significantly reduce the amount of muscle pain that occurs a day or two after the session.
2. Train Not Just in Straight Lines
Think about how you play for a minute!
As a percentage, write / Scribble approximate answers to the following questions!
How many times did you proceed?
How many times have you back?
How often did you move sideways?
How many times have you moving forward (say to the net), but side-Shuffling (roughly lateral movement)?
What to go back for a smash (hint – you should be positioned on the side of the plan)?
Do you picture?
Do you understand what I'm trying to report?
Hopefully the answer is yes, but otherwise it's coming!
You can see from the foregoing that many, many situations occur during the course of a game that requires a multitude types of movements, situations, but very little appeal to you to run forward as if you were sprinting to catch a bus!
So why you choose to do your speed training this way?
It's just not specific is it?
If you were training for the 100 meters and then in a straight line running is acceptable, but for tennis (and most other sports) you have to learn to move rapidly in several directions.
Straight-line training has its place in your program, but should not be the only type of training the speed you are doing!
3. Only trains over short distances
To return to what I said about training in the straights This was specific to tennis so (and most sports) is played.
Another aspect of your speed training involves distances you should do most of your training.
Let's think about the game again for a minute!
Again the answers to scribble on the following questions.
What is the average distance to every shot?
What is the maximum distance you may need to cover to get every time?
Have you my point?
The answers vary slightly for each person and situation, but they are certainly not 100 or 200 meters / yards!
SO
When you are training for speed, you just need training on very short distances such as 5 or 10 meters / yards.
To re-visit our earlier analogy – you're not a sprinter track to Do not train like one!
4. Rest periods are vital
One of the most neglected aspects of speed training is the rest you need to take between two rehearsals / exercises.
Most people finish a repetition of a drill and begin the next too quickly.
The reason for this is wrong is that so you can have an impact on your speed, you must complete all exercises 110% intensity and for this to happen you must make sure you have completely recovered from the fatigues before.
If you are not fully recovered you will be able to play with intensity less and less as the session progresses and will therefore be actually improve your endurance and not speed.
You really need to be taking at least 1 minute (or more) to rest although this does depend on distance and type of exercise involved.
But generally make you feel recovered before the next one.
Remember not to hasten the formation of your speed and you'll win the race!
About the Author
Paul Gold is a Tennis Performance Enhancement Specialist. For your FREE Top 10 Tennis Training Tips go to http://www.tennis-training-central.com/tennistrainingtips.html
He has just released a special report on speed training for tennis, go to http://www.tennis-speed.com for details.
Copyright
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