Fit to Play Tennis: High Performance Training Tips

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
  • 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 Play™ 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

Fit To Play Tennis ISBN 0972275959, 0-9722759-5-9
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Fit To Play™ DVDs
Book Specifications
Chapters 31
Parts 6
Pages 408
Cover Paperback
Size 6 × 9
ISBN 0-9722759-5-9