STRENGTH TRAINING CONCEPTS FOR ADULT TENNIS PLAYERS 12
Ronald Witchey, Ph.D.
Strength Training...is simply the use of progressive resistance methods to increase a player's ability to exert or resist a force. Increased strength will help a player prevent injuries, hit the ball harder and, as a result, become a better competitor.
EQUIPMENT
Most people associate strength training with lifting weights, but other sources of resistance such as tension bands, resistance machines or even your own body weight can be effective in both strength development and maintenance. Weight machines are popular because they offer controlled resistance. They offer less risk of accidents or injury and are more desirable for beginners that are not well educated in the use of free weights. Due to lack of stability, free weights help strengthen the joints by challenging the small muscles surrounding them. The most serious abuse of weights in weight training is excessive overload. When a subject tries to lift too much, muscles and tendons may be stressed beyond their limits causing strains and tears. Use of resistance bands or the resistance of your own body weight make such injuries unlikely and have the advantage of not requiring a lot of space or specialized facilities. Strength training differs from that of other sports and requires specific guidelines to achieve a safe, optimum benefit.
BENEFITS
The following benefits derived from strength training may enhance or lift the tennis player to a higher level of play:
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Increases muscle strength which may add more power to one's game. |
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Improves motor skills or performance which may improve one's ability to move on the court. |
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May protect against injuries when hitting off-balance or late. |
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Increases muscular endurance which is the ability to hit and run time and time again, thus, possibly preventing overuse injuries. |
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Has positive psychological benefits which may improve confidence on the tennis court. |
RISKS
Although there are many benefits to strength training, one must be aware of some of the following risks:
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It has potential to cause acute (sudden) and chronic (occurs over a period of time) injury to either joints or muscle tissue. |
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It may cause hypertension (increase in blood pressure) and weight lifter's blackout. |
TECHNIQUE
To insure that a tennis player obtains maximum benefits from a strength training program, while minimizing the risks, every effort should be made to obtain proper supervision by qualified personnel. This person must have proven competency in the area of strength training, but since strength training for tennis is different from strength training for other sports, the individual designing the strength program must have considerable knowledge of the game of tennis. It is also important to get a thorough physical examination.
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Work on all major muscles of the arms, shoulders, abdomen, lower back, chest and legs to maintain balance of the total body. |
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Concentrate on a full range of motion throughout each exercise while using proper technique. |
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Emphasize dynamic concentric (shortening of the muscle) contraction, as opposed to eccentric (lengthening of the muscle) overload when performing the exercises. |
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Provide time for warm-up and cool down emphasizing flexibility and/or stretching exercises. |
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Emphasize a program that works the total body for balance. |
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Strength training should occur two or three times a week with each session lasting between 30-60 minutes. |
PERIODIZATION
Since tennis is a year-round sport, competitive players should structure their training programs so that they will "peak" at the most appropriate time. Even non-competitive players should do some form of cyclic scheduling to avoid monotony. Periodization training to helps players attain their best physical performance level at an optimum time. A true peak only last about three weeks and there is a limit to the number that can be attained in a single playing season. As a result, periodization training is usually structured within a six month period to allow two cycles during a year. Each cycle is divided into four phases:
Preparation is a phase that challenges the aerobic system to build both muscular and cardiorespiratory endurance. For strength training, a wide range of exercises are incorporated using light weights with a high number of repetitions.
In the pre-competitive phase, emphasis is shifted to use of heavier weights to develop anaerobic endurance of muscles that are more tennis specific. In addition to strength and power, technical and tactical training should focus on movement and speed. Explosive power is important, but maximum training efforts should be tapered off as tournament time approaches.
The competitive phase is that period during which the player strives to attain optimum performance. Strength and endurance training during this time should strictly be for maintenance. Over exertion prior to important competition creates risks and could be counter productive.
Finally, the transition phase is a rest or recovery period. Players should maintain fitness free from the stress of tennis competition. Resistance work during this time should involve only moderate training with light weights.
It may be possible to extend the over-all duration of the competitive phase by repeatedly recycling it with pre-competitive phases, but the ability to sustain a high performance level is limited and predictability of the duration is not reliable.