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Racquet Tech Publishing
Fit To Play Tennis: High Performance Training Tips
Second Edition
By Carl Petersen and Nina Nittinger
This physical and mental training manual arms athletes, coaches, parents, and sports scientists with a bullet-point guide to designing high performance training programs that work. Learn how to enhance performance, limit injuries, and avoid overtraining and burnout by following the practical tips and techniques outlined in the six S's of training:
- Structured training and practice
- Structured yearly planning and periodization
- Structured environment
- Structured mental training
- Structured physical and medical assessments
- Structured recovery and injury prevention
This illustrated guide to intelligent, effective tennis development integrates all the factors influencing tennis performance into year-round programs to keep athletes playing at the top of their game.
Carl Petersen is director of high performance training at City Sports and Physiotherapy Clinics in Vancouver, Canada. He is a physiotherapist and fitness coach for players on the WTA Tour and ITF Tour and is a former director of sport medicine and science for the Canadian Alpine Ski Team, traveling on the World Cup circuit from 1984 to 2003. Nina Nittinger is a former professional tennis player, a certified tennis coach for the German and Swiss Tennis Federation, and a mental trainer for professional athletes. She is coauthor of Mental Tennis Training.
To maximize your tennis training, get the companion DVDs.
Contents
INTRODUCTION: MAKING YOURSELF A BETTER PLAYER AND ATHLETE
The S's of Smart Training
S-1. Structured Training and Practice
S-2. Structured Yearly Planning and Periodization
S-3. Structured Environment
S-4. Structured Mental Training
S-5. Structured Assessments (Medical and Physical)
S-6. Structured Recovery and Injury Prevention
My Sports Medicine And Science Team
PART 1: STRUCTURED TRAINING AND PRACTICE
Chapter 1. The ABCs of Smart Training
A1 -- Alignment
A2 -- Adaptive Training
A3 -- Agility Training and Acceleration (Quickness) Drills
B1 -- Balanced Training
B2 -- Balanced Body Strengthening
B3 -- Balance Exercises
B4 -- Before and After: Sequencing Your Training and Practice Sessions
C1 -- Consistent Training
C2 -- Core Control
C3 -- Chain Exercises: Closed, Partially Closed, and Open
D1 -- Diversity in Drills and Training
D2 -- Dynamic Hip Extension Exercises
D3 -- Deceleration Control
E1 -- Exercise at a Slow and Controlled Tempo
E2 -- Excellent Form
F1 -- Functional Training
F2 -- Flexible Planning
F3 -- Fun
Chapter 2. Dynamic Warm-Up and Cool-Down Guidelines
Activity Specific Warm-Up Ideas
Knee Warm-Up
Warm-Up for Agility and Games
Warm-Up for Strength (Weights)
Warm-Up for Sprints
Warm-Up for Hopping and Bounding
Lower Body Warm-Up for Stroke Drills
Upper Body Warm-up for Stroke Drills
Pre-Hit Conform Stretching
On-Court Warm-Up
Cool-Down and Recovery Workout
Post-Hit Conform Stretching
Chapter 3. Smart Stretching Guidelines
Dynamic Stretching
Conform Stretching (Pre-activity)
Conform Stretching (Post-Training)
Slow, Static Stretching
Facilitated Partner Stretching: Hold Relax and Contract Relax
Myofascial Ball Stretching
What If I am too Flexible?
Training Tips
Rules of Stretching
Chapter 4. Agility and Quickness Training
Getting Started -- Dynamic Warm-Up
Running Drills
Suicide Lines
Cone Touch Drills
Cone Slalom Drill
Square Run Drill
Tennis Pony Drill
Knee-ups Drill
Anaerobic Shuttle (timed)
Reaction Drills
Hand Clap Direction Changes
Moving Ball Toss Drill
Reaction Ball (Crazy Ball) Training
Shuttle Drill
Towel-Ball Shuttle
10-Ball Pickup
Get Up and Gos
Medicine Ball Throw and Figure 8 Run
Cone Drills
Hopping and Bounding Drills
Hexagonal Rail
Line Hop Drills
Rectangle Hops
Cone Hopping Drills
Live Ball Drills (Short Court)
Medicine Ball Throws and Catches
Medicine Ball Short Court
Up and Back Drill
Short-Court Reverse Drill
Slice Ball
Preller (bounce ball)
Tips to Improve On Court Speed
Fit to Play training tips
Chapter 5. Balance Training
What's in it for You?
Balance Equipment and Exercises
Equipment Information
Chapter 6. Core Training in 3-D
Before You Start
Include a Dynamic Warmup
Lower Extremity and Core Exercises
Ball Wall Squats
Single Leg Squat (ball at side)
Split Squats (ball at back)
Dynamic Hip Hike (ball at back)
Standing Hip Abduction
Sidelying Physio Ball Abduction
Bridging Hamstring Curls
Upper Extremity and Core
Kneeling Ball Push-Ups
Supermans
Batmans
Prayer Holds
Alphabet Protractions
Kneeling Single Arm Raise
Standing External Rotations
Shoulder Blade (scapular) Retractions with Stretch Cord
Standing Two-Arm Row
Combined Upper Extremity, Lower Extremity and Core Focus
Kneeling Single Leg Raise
Squat with Back Extension
Front Step Ups with Diagonal Pattern
Front Step Ups with Arm Drive
Front Step Ups with Shoulder External Rotation
Front Step Ups with Diagonal Pull
Side Step Ups with Diagonal Pull
Diagonal Hip Flexion and Ball Pull Downs
Circus Ponies (Opposite arm and leg raises)
Prone Ball Bridges
Ball Sit Downs
Ball Sit Downs (squeeze ball or foam)
Seated Ball Rotations
Ball Side Sit Ups
Supine Physio Ball (weights)
Supine Physio Ball (weight plate or medicine ball)
Cool-down
Core Training Guidelines and Tips
Core Session Guidelines
Rules of Core Strength
Fit to Play's General Strength Training Tips
Upper Body
Lower Body
Chapter 7. Fast Eyes: Visual Fitness
Visual Skills Important for Tennis
Visual Acuity
Static Visual Acuity
Dynamic Visual Acuity
Contrast Sensitivity
Peripheral Awareness
Depth Perception
Vision Training
Beads on a String Exercise
Speed of Focus/Accommodation
Eye Movement and Tracking Ability
General Fast Eyes Tips
Chapter 8 Cross Training: Water Training and Recovery Workouts
Benefits of Water Workouts Water Running
Form and Technique in the Water
Pool Running Tips Water Workouts
Endurance Workouts,br>Easy Water Running Intervals
Fartlek Water Running (speed play)
Power and Resistance Training
Water Workout Tips from the Fit to Play Team
Chapter 9. Stroke Fundamentals Training
Introduction
Purpose of the Warm-up
Outcome, Performance, and Process Goals
'Holistic' Goals
Tactical
Technical
Psychological
Physical
S.M.A.R.T. Warm-up (Organizing Your Goal Setting)
Competitive Player Fundamentals Maintenance Routine
Groundstrokes
Volleys
Overheads and Serve
Quick or Extended Maintenance Routines
Groundstroke Drills (1-5)
Drill #1: Serviceline to Serviceline
Drill #2: Baseline to Baseline Rally (down-the-Line)
Drill #3: Baseline to Baseline Rally (crosscourt)
Drill #4: Attacking Forehand to Defensive Groundstroke
Drill #5: Baseline Slice Backhand to Baseline Slice Backhand
Volley Drills (6-7)
Drill #6: Approach Volleys to Groundstrokes
Drill #7: Volleys to Groundstrokes
Serve and Overhead Drills (8-10)
Drill #8: Overhead Smash to Lobs
Drill #9: Mixed Overheads and Volleys to Lobs and Groundstrokes
Drill #10: Serve and Return
Chapter 10. Tips for Tennis Training and Tactics
What are Tactics?
Practice Good Habits
One Bounce Habit
Position Habit
No Net Habit
Regular Breathing and Time Out Habit
Practice Strokes in Match Situations
Practice Realistic Competitive Situations
Examples of Match Play Situations in Practice
Practice Tactical Decisions
What Is Correct Stroke Technique?
PART 2: STRUCTURED YEARLY PLANNING & PERIODIZATION
Chapter 11. The Yearly Training Plan
Setting Your Goals
The Yearly Training Plan
Example Training Plan
General Periodization Guidelines
Phase A (Pre-Competition) -- Training for General Fitness
Phase B (Pre-Competition) -- Building the Base
Phase C (Pre-Competition) -- Getting Sport Specific
Phase D -- In-Competition Maintenance
Phase E -- Post-Competition Rest and Recovery
The In-Competition Plan
Tips to Optimize In-Competition Training and Playing
Chapter 12. Tapering and Peaking for Major Tournaments
Pre-Match Preparation
Immediate Pre-Match Warm-Up
Principles of Fitness Maintenance During Competitive Season
PART 3: STRUCTURED ENVIRONMENT
Chapter 13. Tennis Nutrition
Performance Eating
Energy Sources
How Foods Affect Performance
Controlling the Blood Glucose Response
Replacing Glycogen Stores
ABCs of Tennis Nutrition
Step A: Advance Planning
Step B: Breakfast Before Activity
Step C: Competition Food
Step D: Replenishing Carbohydrates
General Nutritional Training Tips
Tips for Nutrition When Traveling
Domestic Travel
International Travel
Sample High Carbohydrate Low Fat Snacks
Chapter 14. Hydration For Tennis
Why Hydrate?
Hydration Before, During, and After Training or Playing
Before Exercise
During Exercise
After Exercise
Sport Drink Smarts
Hydration Tips and Facts
Chapter 15. Playing and Training in the Heat
Tips to Prevent Heat Illness in Tennis
Fitness
Acclimatization
Wear Appropriate Clothing
Alter Playing and Training
Drink Appropriate Fluids Before, During, and after Playing
General Health Concerns
Dealing With Heat Illness
General Hydration Tips from the Fit to Play Team
Chapter 16. Playing and Training at Altitude
The Body's Adaptive Changes
High Altitude Pulmonary Edema
First Symptoms
Progressive Symptoms
Treatment
Preventative Tips
High Performance Training Tips for Playing at Altitude
Chapter 17. The Traveling Athlete and Jet Lag
Travel Concerns
What Causes Jet Lag?
The Aircraft
Time Zones
The Potential Effects of Jet Lag
Physical
Psychological
What Can You Do About Jet Lag?
Tips to Combat Jet Lag and Dehydration While Traveling
Tips for Exercising on Board
Tips to Prevent Motion Sickness
Post-Flight Workout (Jet Lag Protocol)
Fit to Play Post-Flight Travel Tips
If You Arrive in the Morning
If You Arrive in Daytime
If You Arrive at Night
Short Trip Tips
Coaches/Parents Program to Combat Jet Lag (not for athletes)
Chapter 18. Footwear for Playing and Training
Playing Shoes
Wear and Tear
Grip
Breathability
Lateral Support
Cushioning
Training Shoes
Running Gait
Running Gait Mechanics and Shoe Choice
Fit To Play Shoe Tips
Chapter 19. Traveling Medicine and Fitness Kits
PART 4: STRUCTURED MENTAL TRAINING
Chapter 20. Mental Training
Emotions in Tennis
Goal Setting
Social Environment
Mental Imagery
Confidence
Develop a Routine for Pre-match Preparation
Check Your Practice Partners and Match Opponents
Watch Your Fitness
Always Think Positive
Mental and Physical Match Preparation
Activation and Relaxation
Stress Management on Court
Tips to Manage On-court Stress
Concentration
Control Your Eyes
Control Your Thoughts
Control Your Body Language
Control Your Breathing
Creating On-Court Rituals
Mental Coaching for Matches
Tips for Coaching before a Match
Tips for Coaching during a Match
Tips for Coaching an Underdog
Tips for Coaching the Clear Favorite
Tips for Coaching during a Delay
Tips for Coaching after a Match
Chapter 21. Mind Games: Psychological Skills, Spills, and Thrills
The Anxious Mind
Break Points
Game Points
Positive Conversions of Set and Match Points
The Third and Fourth Point in a Game
Winning the First Point in a Game
Tiebreak Points
The Last Two Points in Multi-deuce Games
The Two Most Important Games
Seventh Game of a Set
The Worried Mind
The Thinking Mind
The Responsible and Accountable Mind
Two Minds: The Psychology of Doubles
Fit to Play Tips for Better Doubles
Chapter 22. Weekly Training Diary
How To Use the Diary
Fit to PlayTM Training Diary
Chapter 23. The Psychology of Injury Rehabilitation
A Sport Psychologist's Perspective
A Physiotherapist's and Athlete's/Coach's Perspective
Life Stressors Causing Injuries
Injuries Causing Life Stressors Recovery Guidelines after Injuries
PART 5: STURCTURED PHYSICAL / MEDICAL ASSESSMENTS
Chapter 24. Self Assessment and Functional Testing
Test 1 -- Lower Extremity Squat (heels planted)
Test 2 -- Upper Extremity Elevation
Test 3 -- Lower Extremity Dynamic Stability (balance)
Test 4 -- Trunk (Core) Mobility (lumbo-pelvic-hip extension)
Test 5A -- Trunk (Core) Stability (lumbo-pelvic-hip flexion)
Test 5B -- Trunk (Core) Stability (lumbo-pelvic-hip extension)
Test 6 -- Test Hip/Pelvis Mobility A, B, and C
Additional Functional Strength Tests
Test 7 -- Lower Extremity Dynamic Stability (single leg repeated squat)
Test 8 -- Lower Extremity Dynamic Stability (lunge)
Test 9 -- Lower Extremity Dynamic Stability (fat hop/step hop)
PART 6: STRUCTURED RECOVERY AND INJURY PREVENTION
Chapter 25. Common Back Problems and the Malaligned Player
Lumbar Ligament Sprains and Muscle Strains
Facet Joint Syndrome
Malalignment Syndrome
Acute Disc Syndrome
Tips to Minimize Back Problems
The Malaligned Player Syndrome
What Does Malalignment Mean?
Who Is Commonly Affected?
How To Tell If You Are Malaligned?
One Leg Stance (balance)
One Leg Squat
Leg Length Check
Hip Bone (ASIS) Check -- Supine Lying
PSIS Check
Sitting Check (illiac crest)
Potential Signs of Malalignment
How to Fix it
Common Causes of Malalignment Syndrome
Flexibility Limitations
Core Strength Limitations
Poor Posture and Lifting Techniques
Words of Caution
Chapter 26. Core Training To Hold Neutral
Importance of Transversus Abdominus
Switch on the Core
Base Work -- Four-on-the-Floor, and More
1. Switch on the Core with Leg Slide
2. Switch on the Core with Leg Fall Out
3. Switch on the Core with March
4. Switch on the Core with Limb Movement (Dying Bug)
Base Work Progressions
Pony Back to Neutral
Prone Bridging and Twists
Supine Bridging (stomach up)
Supine Bridging (with stretch cord abduction)
Supine Bridging (with ball squeeze)
Supine Bridge with Quarter Rotation
Chapter 27. Outsmarting Your Injuries
Injury Prevention
Tips for Injury Treatment and Prevention
Injury Treatment -- The 'PRINCE' Principle
Treatments to Avoid
Treatment Rules of Thumb
Injury Prevention Guidelines
Chapter 28. Overtraining and Recovery Guidelines
Recognizing and Preventing Overstress (Overtraining)
The Fatigue-Overtraining Continuum
Stressors
Training and Practice Stressors
Travel and Lifestyle Stressors
Environmental Stressors
Health Stressors
Tips to Prevent Overstress or Overtraining
Physical and Psychological Recovery
Relaxation
Chapter 29. Sleep Smarts for Recovery
Sleep Smart Tips
Chapter 30. Soft Tissue Release (Muscle and Fasciae)
Choose the Right Size Ball
Precautions and Contraindications
Getting Started
Chapter 31. High Performance Recovery Tips and Strategies
Rehydrate
Refuel
Realign the Body
Recovery Workouts
Regain and Maintain Muscle Length
Reconnect the Core
Release the Soft Tissue
Rest -- Active (Cross Training)
Rest -- Passive
Relax
Refresh with Variety
Replay Your Training or Match
Reinvigorate with Recovery Menu
Record and Replan
Conclusion
Index
About the Authors