TRAINING FOR TENNIS

SPORT-SPECIFIC TRAINING, YEA OR NAY?

      

Today’s top tennis pros are marvels of agility, strength and stamina, with seemingly super-human levels of physical fitness and athletic prowess. As the game has become more physically demanding for pro and amateur players alike, casual attitudes about fitness have given way to a more serious approach to nutrition & wellness, physical training and preparation. There is much current discussion about whether recreational and aspiring professional players need to include sport-specific training in their overall program.

I would venture to say that the average recreational tennis player doesn’t even have an exercise program per se; many play tennis in an effort towards increasing fitness, but few actively work on improving their fitness level to improve their game.  Competitive juniors and adults who are serious about optimal performance are more inclined to devote attention to their overall fitness, and most tennis academies now tout mental and physical fitness training regimens in addition to coaching and competitive play.  But assuming that any player could be sufficiently motivated to take measures to increase his athletic performance at any age or ability level, what is the best route to take?  Some say cross-training is superior, others recommend training that focuses exclusively on actions particular to the given sport.  Still others suggest that a combination of elements is the best approach.

It is my opinion, based  on both personal experience, observation of others and examination of traditional and current research on the subject of fitness and nutrition, that an integrated approach personalized to each individual’s unique constitution is the soundest method for achieving optimal results.  The ideal scene would be to develop a foundation of general coordination and fitness prior to engaging in any specific training, and to formulate a comprehensive program for maximal outcome, including but not limited to:

• sound nutrition, including basic supplementation and adequate hydration
• adequate rest, both in nightly sleep and in training recovery
• cross-training activities to maintain interest as well as create maximum overall conditioning
• identification of weaknesses and activities to strengthen and balance them
• consistent routine to drill competency in fundamentals of technique
• game-based practice to integrate drills into the competitive environment
• inclusion of enjoyment and reward

The underlying guidelines are awareness and education, both for the coach and trainer, and for the athlete and parent. A cursory glance at the myriad of so-called expert sources indicates that a careful examination of available data is required to become well-informed. It is not sufficient to simply click on an internet link and accept the first bit of advice offered; thorough research will be required to formulate an intelligent understanding. The time spent will be well invested, however, in planning and executing a workable game-plan for building competence and confidence, and in achieving one’s personal best.

Below are some articles which I have found informative in starting the process of building a greater understanding of achieving better overall fitness and tennis training in particular:

Sport Specific Training For Youth – Athlete and Parents Beware

by Todd Durkin

“A sport skill coach should teach youth developmentally appropriate levels of sport skills and tactics. An athletic performance coach should help develop youth’s general physical proficiency. The idea of “Sport Specific” training for youth suggests that an athletic performance coach can help develop and improve specific sport skills by simulating them in the weight room. As mountains of research as well as empirical evidence will state, this is a flawed notion when considering the developmental needs of young athletes.” Full article HERE

STOP Sport-Specific Training

by Alex Slezak

“If you want to improve your child’s tennis game with off court training shy away from sport-specific training and get them into an appropriate developmental program with a good coach who aims for balance to prevent injury and enhancing the development of athletic skills.  It might not be as flashy as all the sport-specific training but sticking with it will produce the best results long-term and reduce the risk of injury.”  Full article HERE

 

Plyometrics – What & Why?

by Allison Moyer

“Research has shown that combining both resistance training and plyometric training will have better effects on overall performance. Plyometrics…can effectively tone, shape and target muscle groups in manner that is natural and reflexive.”  Full article HERE

 

Flexibility Training

by Josh Maney

“Studies have shown that increasing an athlete’s flexibility decreases risk of injury and helps improve overall strength. A lack of flexibility inhibits muscular development by limiting your range of motion. The problem with flexibility in athletics is it is incorrectly incorporated into an exercise routine.”  Full article HERE 

 

Tennis Fitness For The Love Of It”

by Suzanna McGee

“Create an awareness of your body and to learn how to listen to what your body is telling you. Playing tennis is harsh on your muscular-skeletal system and every tennis player develops overuse injuries eventually. These injuries are preventable if you learn to listen to your body. Awareness is your first step to be able to correct your problems and to improve. If you don’t know what is going on, then you cannot know what to do to become better.”  Visit Suzanna’s website HERE

According to the Mayo Clinic, “a well-rounded fitness training program is essential. Include these five elements to create a balanced routine: aerobic fitness, strength training, core exercises, balance training, Flexibility and Stretching.” Full article HERE

In the next article I will discuss Sports Nutrition and how it works with Sports Training to produce optimal results for tennis.