Tennis Training by Kovacs, Mark -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents 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 Multiplanar 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 & Multidirectional Movements

Movement Techniques on Court Open Hip First Step Closed Hip First Step The Great Debate: Shuffle Vs Crossover 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

Index About the Authors

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