Conditioning

Key Points

• Importance of Conditioning:
• Conditioning is a crucial part of a training program for tennis players
• Tennis matches can last from an hour and a half to up to five hours in slams, requiring athletes to maintain fitness levels over long durations
• Understanding Tennis:
• Tennis involves quick, repetitive movement changes, typically four to six per point
• Conditioning programs should reflect the movements and demands of tennis on the court
• Training in the Offseason:
• Offseason training can include track workouts with 50-meter or 100-meter sprints
• Rest intervals should mimic those in tennis, typically 25 seconds between points
• Work periods should reflect the duration of on-court movements, generally between four to eight seconds
• Specific Conditioning Methods:
• Side-to-side movements are crucial, not just linear training
• Shuttle runs (five-five yard increments) or suicides are effective
• On-court conditioning with the tennis coach or star drills (moving in a pattern around the court) is beneficial
• These exercises help develop a strong aerobic base for endurance
• Increasing Training Intensity:
• Tennis coaches should increase intensity during the week to help athletes adapt
• A strong aerobic base is essential to maintain performance throughout matches
• Without proper conditioning, performance can drop in later sets
• Tailoring the Program:
• Strength and conditioning coaches must tailor programs to ensure athletes can sustain performance throughout matches
• If an athlete tires in the second set, their conditioning program may need adjustment
• Anaerobic Conditioning:
• Tennis players often neglect anaerobic conditioning due to court time demands
• Anaerobic conditioning can be increased through various methods, such as spinning bikes, soccer fields, or on the tennis court
• Hard courts can be demanding on joints, so alternative training methods like spinning bikes can be beneficial
• Specific Training Examples:
• Interval training on spinning bikes: 10 to 15 seconds hard with 25 to 30 seconds easy
• Multiple sets, such as three sets, to mimic three-set matches
• Example workout: 10 to 20 repetitions of 20 seconds on, 40 seconds off, followed by a two-minute rest, repeated three times for a 30 to 35-minute anaerobic conditioning session