I have created a six-week training program to improve Tennis skills, and fitness aspects required for all areas of Tennis. I have to take into account its relevance to the activity, as well as the ability to select exercises that will aim to do this. Within my program I am going to include various training methods to improve on general and specific areas of fitness, and different methods to improve on tennis skills. I will try to plan activities on, and using a Tennis court, so they can get a good feel for the court, and will also help with poisoning.
Week 1: Session 1: 20 minute run at medium pace for about 3km. Heart rate 140bpm, at a steady rate during the run. Session 2: Illinois Agility run. Cones set into formation and run, and turn quickly and sharply to complete the timed course. Note the time taken and record time to improve on later in the week. Session 3: Circuit training. 1 min of press-ups and sit-up, with 3 min gap in-between, and repeat twice. Also the Harvard Step Test, and record results to improve on later in the week. Week 2:
Session 1: Fartleck, 10 min walk, 5 min jog, 20 sec flat-out sprint. 5 min walk for warm down. Spend 5 min stretching for warm down. Session 2: 30 min of Tennis skills. Serving, return of serve, forehand and backhand. Session 3: 30 min of weight training, muscular strength and endurance. For example, 2 min of biceps curls, then rest. 2 min of bench press, then rest. 2 min of Lateral raise and rest. 2 min of Single arm triceps extension and rest. Repeat sequence twice. Week 3: Session 1: On court stretching. For example work on Quadriceps, Hamstrings and Deltoid.
Practice stretching and returning a fed ball, all over the court, forehand and backhand. Also speed and agility training, running to a fed drop shot and returning, alternating forehand and backhand. Session 2: 30 min game of Badminton, singles or doubles. Session 3: On court skills practising serve volley tactics and forehand and backhand drives down the line and cross-court. Total practise = 1 hour. Week 4: Session 1: Illinois Agility run, and compare times to week 1 (session 2). Also repeat the Harvard step Test, and compare results.
Also practise pull-ups from a bar for about 2 min, try to do about 5 to 10. Try to repeat if possible to improve on biceps strength and endurance. Session 2: Full game of Tennis, best of 3 sets, singles. Session 3: 30 min run at medium jogging pace for about 5km. Heart rate 140bpm, at a steady rate during the run. Week 5: Session 1: Circuit training. 1 min of press-ups and sit-up, with 3 min gap in-between, and repeat twice. Also the Harvard Step Test, and record results to compare to week 1 (session 3), and week 4 (session 1). Session 2: 1 hour of Tennis skills.
Serving, return of serve forehand and backhand. Also forehand and backhand Drop shots, and returning fed drop shots. Session 3: Fartleck, 10 min walk, 5 min jog, 20 sec flat-out sprint. 5 min walk for warm down. Spend 5 min stretching for warm down. Week 6: Session 1: 30 min of weight training, muscular strength and endurance. For example, 2 min of Shoulder press’s, then rest. 2 min of upright rowing, then rest. 2 min of close leg squat’s, then rest. 2 min of abdominal curls, then rest. Repeat sequence twice. Session 2: 1 hour of Tennis skills.
On court stretching to play various shots, fed all over the court. Also speed and agility training, running to a fed drop shot and returning, alternating forehand and backhand. Session 3: Full game of Tennis, best of 3 sets, singles. Before each session, a thorough warm is needed. It should include jogging and stretching exercises to increase flexibility and to help avoid injury. Also a short warm down is required at the end of each session. Warm up- This is a period of gentle exercise using the whole body. It should increase the heart and breathing rate.
Our muscles should be warmed up with gentle stretching especially working on the joints. We must get our bodies ready for action both physically and mentally. Warm down- We should always finish training sessions with a period of lighter exercise. This is to cool down. We should not go directly from hard exercise to rest. Light exercise shortens the recovery time needed by removing lactic acid, carbon dioxide and other waste products in our bodies. It also ensures good circulation of the blood, to avoid light- headedness or nausea.