Benefits Of Adding Variety in Tennis Trainingspecific tennis training tennis tennis exercise tennis exercises tennis fitness tennis fitness testing tennis fitness training tennis program tennis training tennis training periodisation tennis training periodization plan Jan 04, 2017
When it comes to tennis exercise and preparing your body to play your best tennis, it is important to do the right things at the right time. That includes resting and changing what you do, even if you feel your current routine works. Tennis training variety is often overlooked.
Some people prefer consistency, so do the same things all the time then often wonder why they are not improving. Others jump from tennis program to another without allowing the body time to adapt.
Whatever your "training personality", it is vital for long-term development (at any age) and performance to phase the tennis training you do. Often known as tennis periodization, phase training is as important as your actual tennis exercises. This is how it works ...
TENNIS TRAINING PERIODISATION
General: High training volume and low intensity. Focus is on endurance and strength. Your tennis training can be general and non-tennis specific at the start (cross-training). This is a good time to work on tennis training techniques.
Ratio: 30 percent on the court, 70 percent off-court training; Phase length: 4–6 weeks
Specific: Low volume and high intensity. Focus on more specific tennis training variables (anaerobic endurance, speed, and power endurance). This is a good time to work on fine-tuning technique and match strategy.
Ratio: 50 percent on the court, 50 percent off-court training; Phase length: 3–6 weeks
Pre-competition: Low volume and high intensity. Focus is on power, agility and speed, match play, and individualized fine-tuning of technique and mental preparation. During this phase, the focus shifts from off-court training to predominately on-court tennis training.
Ratio: 70 percent on the court, 30 percent off-court training; Phase length: 2–4 weeks
Competition: This phase is all about physically peaking, so involves very low volume and high intensity. The focus is to maintain the tennis fitness level and fine-tune physical capabilities. On-court sessions should be match-specific. Off-court sessions should consist of foot speed, power, agility, and reaction. Phase length is dependent on the level of the player and their tournament schedule.
TRANSITION: This is a time for players to rest and recover, with little-to-no time on court. Players can engage in other sports at a moderate level. During this phase players often feel guilty about not hitting, but the rest and recovery help them prepare for the workload ahead and provides the opportunity to assess, set goals, and plan for the future. It’s all about achieving the right balance.
Phase length: 1–3 weeks
BENEFITS How does a periodization plan benefit your game?
- Reduces the risk of overtraining (burnout)
- Injury prevention
- Encourages performance peaking
- Motivates players
- Alleviates boredom
- Educates players on what and when to do certain training
IMPLEMENTATION: Some important steps to consider when planning a tennis periodization plan.
1. Decide when you want to peak (goal setting). As tournaments run almost year round, it is important to target your peak period. It is not realistic to peak year-round. Planning training around ideal peak times will keep you motivated, have you better physically prepared, and help keep you injury-free.
2. Focus on quality not quantity, especially during pre-competition phases.
3. Conduct specific tennis fitness testing (annually as a minimum). Ideally, do so prior to the preparation phase and then re-test.
Continually adding variety to training is key to overall success. Combined with mixing up volume, intensity, frequency, and specific focuses, it will help produce better results.
CategoriesBlog a good tennis warm-up advance tennis exercises agility agility and reaction drills agility drills agility exercises for tennis agility in tennis agility training agility training for tennis assess a tennis player’s best exercises for tennis best shoes for tennis best tennis equipment best tennis exercises best tennis exercises for tennis players best tennis shoes best tennis training equipment best tennis training programs best tennis workouts best way to recover for tennis biggest tennis training mistakes breathing for tennis building a tennis champion building complete tennis players carlos cuadrado change of direction change of direction (cod) clay season college tennis complete tennis development complete tennis player conditioning for tennis cool down for tennis cooling down exercises for tennis court conditioning court speed exercises cross over step daily tennis routine dynamic court movement dynamic foot work dynamic movement eat for tennis eating for tennis effective strengthening tennis effective stretch tennis players effective stretches and releasing exercises tennis players equipment for tennis exercises for tennis exercises for tennis players exercises specific for tennis exercising for tennis federer tennis training federers footwork first step speed fitness fitness testing fitness testing for tennis fitness trainer flexibility exercises for junior tennis players: food for tennis players foot speed drills footspeed footspeed and coordination footwork drills footwork for tennis footwork patterns for more tennis tips and some cool new tennis exercises follow us on facebook and instagram. our passion is to help tennis players of all levels. for additional help from tennis fitness please complete the contact us form below. free speed drills free tennis tips free tennis warm up here french open giselle martin gluten goal setting for tennis good tennis diet great tennis workouts high performance strength and conditioning tennis program high-performance tennis training program home tennis workout home tennis workouts how to be a good tennis coach how to be a good tennis player how to prevent shoulder injuries in tennis how to train for tennis ideal tennis training plan improve multi directional movement improve tennis foot speed improve tennis footwork improve tennis training improving foot speed improving tennis footwork in the mind of a tennis champion injuries in tennis injury prevention journaling for tennis junior flexbility junior strength and conditioning plan junior strength training junior tennis junior tennis fitness tests junior tennis flexibility junior tennis players junior tennis strength junior tennis strength and conditioning programs junior tennis strength development program junior tennis strength exercises junior tennis strength training kids tennis flexibility kids tennis training knee injuries tennis players knee strengthening tennis exercises learn sports massage martin method martin method 9 threads martin method tennis fitness maximal aerobic speed test (mas) meditation men tennis shoes mental fitness mental fitness training mental tennis fitness mental tennis tips mental tennis training mental training for tennis mentally tough tennis mobility mobility exercises nadal nathan martin new tennis exercises novak off court tennis training off court training off-court tennis training off-court tennis training plan off-court training on-court tennis drills on-court tennis training online coaching programs online tennis fitness programs online tennis program online tennis programming online tennis strength and conditioning programs overtraining for tennis overtraining in tennis periodised tennis training periodised tennis training plan periodize your training for tennis power exercises power exercises for tennis power naps for tennis preparing for a tennis tournament prevent many tennis injuries prevent shoulder injuries in tennis prevent tennis injuries preventing tennis injuries pro tennis players pro’s tennis exercises rafael nadal recover for tennis recovering for tennis resilience in tennis players robert landsdorp roger federer roger federer's footwork serena williams shoes for tennis shoulder exercises for tennis players shoulder injuries in tennis shoulder mobility sleeping for tennis specific strength for tennis specific tennis exercises specific tennis exercises. specific tennis movement drills specific tennis programs specific tennis strength session specific tennis strength training program specific tennis trainers specific tennis training specific tennis workouts speed drills for tennis speed program speed training for tennis split step sports massage course strength and conditioning coaches strength exercises for tennis strength tennis exercises strength tennis fitness test strength tennis workout plan strength training strength training for kids strength training for tennis strength training plan for tennis strengthening and conditioning strengthening tennis exercises stretches for tennis supplements for tennis players tennis tennis a good workout tennis aerobic capacity tennis aerobic program tennis aerobic testing tennis agility tennis agility drills tennis agility exercises tennis agility ladder drills tennis agility or speed drills tennis agility training tennis and training tennis and training programs tennis assessment tennis athlete tennis athletes tennis attitude tennis balance tennis ball agility drills tennis balls tennis bands tennis blog tennis breathing tennis breathing exercises tennis breathing exercises tips tennis clothing tennis coach tennis coaches tennis coaching tennis conditioner tennis conditioner. tennis conditioners tennis conditioning tennis conditioning drills tennis conditioning exercise tennis conditioning intensity tennis conditioning program tennis conditioning tips tennis conditioning trainers tennis confidence tennis cool down tennis cool down exercises tennis cool down routine tennis cooldown tennis cooldowns tennis coordination tennis core and balance exercises tennis core training tennis diet tennis dills for kids tennis drill tennis drill for kids tennis drills tennis education tennis elbow tennis elbow exercises tennis elbow treatment tennis endurance tennis endurance training tennis enthusiast tennis equipment tennis exercise tennis exercise program tennis exercises tennis exercises for cool down tennis exercises for improving your serve. tennis exercises for kids tennis exercises for senior players tennis exercises to strengthen the knee tennis first step tennis fit tennis fitness tennis fitness agility drills tennis fitness and agility tennis fitness assessment tennis fitness assessments tennis fitness coach tennis fitness coaches tennis fitness conditioners tennis fitness drills for juniors tennis fitness drills for kids tennis fitness experts tennis fitness footwork drills tennis fitness mistakes tennis fitness program tennis fitness programming tennis fitness programs tennis fitness skills tennis fitness test tennis fitness testing tennis fitness testing program tennis fitness tests tennis fitness tip tennis fitness trainer tennis fitness trainers tennis fitness training tennis fitness training programs tennis fitness training session tennis fitness training sessions tennis fitness workout tennis fitness workout for home tennis fitness/strength tennis flexibility tennis flexibility and mobility tennis flexibility in kids tennis foam roller tennis food tennis footspeed tennis footspeed & reaction drills tennis footspeed / coordination home workout tennis footwork tennis footwork drills tennis footwork exercises tennis footwork on the court tennis footwork/movement tennis forearm exercises tennis gluten tennis goals tennis gym workout tennis high performance tennis high performance coach tennis high performance program tennis home workout program tennis hydration tennis information tennis injuries tennis injuries. tennis injury tennis injury prevention tennis injury prevention program tennis injury tips tennis instruction tennis journaling tennis junior development tennis kids tennis knee exercises tennis knee pain tennis knee strengthening exercises tennis lessons tennis load management tennis lovers tennis massage tennis massaging tennis meditation tennis mental coach tennis mental fitness tennis mental fitness training tennis mental preparation tennis mental toughness tennis mental training tennis mentor tennis mentorship tennis mobilility and flexibility tennis mobility tennis mobility and warm-up exercises tennis mobility exercises tennis mobility exercises for junior players tennis mobility programs tennis movement tennis movement drill tennis movement patterns tennis nutrition tennis parent tennis parents tennis performance tennis periodised plan tennis periodized plan tennis planning tennis player diet tennis player diet plan tennis player's weekly schedule. tennis players tennis players diet tennis players flexibility tennis players power tennis players reaction tennis player’s tennis plyometric exercises tennis podcast tennis podcast series tennis positive thinking tennis postive self talk tennis power tennis power exercises tennis power steps tennis power training tennis preparation tennis preparation training tennis pro tennis program tennis programming tennis programs tennis pros tennis psychology tennis range of movement tennis reaction drills tennis recovery tennis resistance bands tennis results tennis rom tennis rotator cuff tennis shoe tennis shoes tennis shoes for men tennis shoes for women tennis shoulder exercises tennis shoulder injuries tennis shoulder rehab tennis specific tennis specific exercises tennis specific exercise’s tennis specific flexibility/ mobility program. tennis specific workouts tennis speed tennis speed agility and power program tennis speed and agility tennis speed drills tennis speed exercises tennis speed programs tennis speed training tennis speed training video tennis sports massage tennis strength tennis strength & conditioning tennis strength and conditioner tennis strength and conditioners tennis strength and conditioning tennis strength and conditioning a tennis strength and conditioning drills tennis strength and conditioning program tennis strength and conditioning programming tennis strength and conditioning programs tennis strength and conditioning trainer tennis strength and conditioning trainers tennis strength and conditioning training tennis strength development tennis strength exercises tennis strength home workout tennis strength program tennis strength programs tennis strength training tennis strength training for kids tennis strength training for kids. tennis strength training program tennis strength training session tennis stretch tennis stretches tennis stretching tennis structure tennis success tennis supplements tennis test tennis testing protocols tennis tip tennis tips tennis tools tennis trainer tennis trainers tennis trainers’ tennis training tennis training aid tennis training camps tennis training equipment tennis training excuses tennis training for kids tennis training injuries tennis training intensity tennis training methods tennis training mindset tennis training on clay tennis training periodisation tennis training periodization plan tennis training plan tennis training plans tennis training program tennis training programs tennis training session tennis training sessions tennis training system tennis training technique tennis training tips tennis training tools and tips tennis training volume tennis training workouts tennis warm up tennis warm-up tennis working out tennis workout tennis workout plan tennis workout tips tennis workouts tennis wrist exercises tennis wrist injuries tennis yoga tennis-specific footwork tennis-specific movement drills on the court tennis-specific programming tennis-specific programs tennis-specific strength tennis-specific training program tennis-specific warm-up tennisfitness tenniskids tennisworkout testing for tennis tips for choosing tennis shoes tips to prevent shoulder injuries in tennis top tennis professional players total tennis home workout program tournament tennis training tips train for tennis training for tennis training for tennis players over 40 training periodization training programs training tennis players training with bands training young tennis players travel warm-up for tennis warming up for tennis weight training for tennis players what is tennis elbow work out for tennis working out for tennis workout for tennis wrist injuries young athletes young tennis athletes young tennis player young tennis players ‘tennis fitness