CHAPTER 1
IMPORTANCE OF TRAINING
CHAPTER 2
PRINCIPLES OF DEVELOPING TRAINING PROGRAMS
Introduction
Adaptation
Loading
Specificity
Intensity
Volume
Frequency
Density
Individuality
Recovery
Variety
Specialization
Planning
Summary
References
CHAPTER 3
ENERGY SOURCES FOR TENNIS PROGRAMS
Introduction
Energy Systems
The Phosphagen System
The Glycolytic System
The Oxidative System
Efficiency of the Energy Producing Pathways
Oxygen Consumption
Metabolic Specificity
Energy Systems & Tennis
Tennis-Specific Energy Metabolism
Fatigue & Performance
Summary
References
CHAPTER 4
NUTRITION & HYDRATION FOR OPTIMUM TENNIS PERFORMANCE
Introduction
Four Major Dietary Goals
Basic Nutritional Background
Essential Nutrients
Protein
Fats
Carbohydrates
Athlete Guidelines
Glycemic Index
Alcohol
Vitamins and Minerals
When & How to Eat
Pre-practice/Competition Nutrition
45 Minutes Pre-training & Competition
During Practice/Competition
How Much Is too Much?
Timing of Carbohydrates during Play
Nutritional Recovery From Tennis
Hydration
Don’t Rely on Thirst as a Measure of Hydration
Sweating, Electrolyte Balance, & Muscle Cramping
Hyponatremia
Structured Hydration Program
Ergogenic Aids
Caffeine
Creatine
Antioxidants
Ephedra
Erythropoietin (EPO)
HMB
Anabolic Steroids
Nicotine
Glutamine
References
CHAPTER 5
FLEXIBILITY TRAINING & TENNIS PERFORMANCE
Introduction
Definitions & Background
Timing
Warm-up
Static Stretching & Injury Prevention
More Positive Warm-up Routines
Post-play
Shoulder & Upperbody Demands of Tennis
Dynamic Stabilizers
Rotator Cuff Muscles
Shoulder Performance
Shoulder Injury
The Elbow & The Tennis Shoulder
Lower Back/Core/Hips
Summary & Practical Application
References
CHAPTER 6
FLEXIBILITY, WARM-UP, & COOL-DOWN PROGRAMS FOR TENNIS 81
Introduction
Dynamic Flexibility Warm-up Exercises
Junior Dynamic Warm-up
National/Collegiate Junior Warm-up
Flexibility Exercises
Calf stretch
Glute Stretch
Standing Hamstring Stretch
Standing Hip flexor Stretch
Single Leg Lower Body Stretch
Two Leg Lower Body Stretch
Scorpion Stretch
Shoulder Stretch
Posterior Shoulder Stretch
Sit and Reach
Groin Stretch
Pec Stretch
Tricep Stretch
1-Leg Walking Opposite
Walking Quad Stretch
A-Skip
Gambetta Lunge
Hamstring March
Heel Walk
Toe Walk
Hamstring Handwalk (“Inchworm”)
Knee-to-Chest Walk
Lateral Lunge
Walking Lunge
Lunge with Rotation
Time Suggestions for Flexibility in Daily Programs
Hurdle Mobility Exercises
CHAPTER 7
RESISTANCE TRAINING & TENNIS PERFORMANCE
Introduction
Adaptations to Resistance Training
Muscle Fiber Types
Types of Muscular Contractions
Needs Analysis
Muscle Groups Used
Forehand
Backhand
Movements Used
Movement Speeds
Training Variables
Volume
Intensity
Frequency
Choice of Exercise
Tempo
Rest
Exercise Order
Motions of Resistance Exercises
Methods of Training
Single-Joint vs. Multiple-Joint
Multi-planar Exercises
Free Weights
Machines
Body Weight
Elastic Tubing
Standard Training vs Functional Training
Daily Program Design
Full Body Routine
Upper Body/Lower Body Split Routine
Training Goals
Strength
Hypertrophy
Power
Muscular Endurance
Summary
References
CHAPTER 8
RESISTANCE TRAINING PROGRAMS FOR TENNIS
Introduction
Plyometric Exercises
Standing Long Jump
Squat Jump
Barrier Jump
Lunge Jump
Medicine Ball Exercises
Chest Pass
Overhead Toss
Forehand and Backhand Throws
Underhand Toss
Push Press
Olympic Exercises
Clean
Snatch
Machines
Chest Press
Seated Row
Overhead Press
Lat Pulls
Leg Curls
Leg Extension
Leg Press
Free Weights
Bench Press
Overhead Press
Bent Row
Upright Row
Dumbbell Fly
Pull Over
Cable Row
Front Shoulder Raise
Side Shoulder Raise
Step Up
Romanian Dead LIft (RDL)
Squats
Lunges
Squat Press
Squat Pull
Back hyperextension
Resistance Band Exercises
External Rotation
Core Exercises
Bench Sit-up
V-up
Hip Crossover
Bicycle Crunch
Sample Training Programs
CHAPTER 9
CARDIORESPIRATORY ENDURANCE & TENNIS PERFORMANCE
Introduction
Cardiorespiratory Fitness Defined
Adaptations to Cardiovascular Training
VO2
Heart Rate
Stroke Volume
Cardiac Output
Respiratory Adaptations to Training
Blood Volume Adaptations to Training
Tennis Specificity & Cardiorespiratory Training
Work/Rest Intervals
Heart Rate & Tennis
VO2 & Tennis
Blood Lactate
Potential Pitfalls of Cardiorespiratory Endurance Training for Tennis
Cardio Training vs Short Interval Training
Summary
References
CHAPTER 10
CARDIORESPIRATORY FITNESS PROGRAMS FOR TENNIS
Introduction
Junior Programs
National Junior Programs
Adult Programs
CHAPTER 11
SPEED, QUICKNESS & AGILITY
Introduction
Basic Science Behind the How & Why of Speed
Reaction Time
Proprioceptors
What Should the Arms Be Doing during Tennis Movements?
What Happens When an Athlete Responds to an Opponent’s Shot?
Initiating Movement
Impulse-Momentum Theorem
What Happens after the First Step into the Ground
Acceleration
Using Shin & Trunk Angles to Improve Speed in Training
Phases of Each Step During Tennis Movement
Phases of Each Sprint Cycle
Tennis-Specific Lateral & Multi-directional Movements
Movement Techniques On Court
Open Hip First Step
Closed Hip First Step
The Great Debate: Shuffle vs Cross-over Lateral Movements
Recovery Movement
References
CHAPTER 12
SPEED, QUICKNESS, & AGILITY DRILLS
Introduction
Cone & Line Drills
Slalom Cone Run
Short X Drill
Spider Drill
Slow Gambetta Wheel Drill
Alley Jumps
D-line to T-line Drill
Ball Drops
Shadow Training
Agility with Medicine Ball Throw
5-10-5 Tennis Variation
Stair Drills
Two-Feet Stair Jump
Stair Sprint Running
Resistance Running
Resistance Running Forward
Resistance Running Backward
Resistance Running Lateral
Wall Drills
Wall Drill Posture
Wall Drill Drive-Up
Wall Drill Drive-Down
CHAPTER 13
TRAINING PROGRESSION: LINKING TRAINING TO ON-COURT DRILLS 193
Introduction
Depth Jumps with Split Step to Groundstroke
Medicine Ball Throws to Groundstrokes
Medicine Ball Overhead Throws (Serving) to Volleys
Fed Ball Drills Using Tennis-Specific Work/Rest Intervals
Medicine Ball Points
Slalom Cone Run with Groundstrokes
Spider Drill with Groundstrokes
Low Volley Drill
Jump Squats to Serves
CHAPTER 14
PHYSICAL TESTING FOR TENNIS PERFORMANCE
Introduction
Reasons for Testing
Goal Setting
Test Selection
Anthropometric Testing
Body Fat Measures
BMI (Body Mass Index)
BMI Calculation
Girth Measures
Skinfolds
BIA (Bioelectrical Impedance)
BIA Pre-testing Guidelines
Hydrostatic Underwater Weighing
Bod Pod
Cardiorespiratory Endurance
Shuttle Test
Speed & Agility
Agility & Speed Test
Spider Test
Strength
Grip Strength
Power
Vertical Jump
Broad Jump
Medicine Ball (MB) Throws for Power
Flexibility
Summary
References
CHAPTER 15
PERIODIZATION
Introduction
Major Components in Planning a Periodized Program
Needs Analysis
Cycles
The General Preparatory Phase
Specific Preparatory Phase
Precompetition Phase
Competitive Phase
Peaking Phase
Staired Progression
7 Areas To Periodize
1. Technical
2. Tactical
3. Physical
4. Psychological
5. Nutrition
6. Recovery
7. Academics
Age Concerns
The Focus Index
Sample Periodization Plan
References