Today we want to give you 3 FREE Tennis Fitness Tests and a practical aerobic training program to compliment it! These are some tests we do with our tennis players.
1 Mobility Test
2 Change of Direction Test
3 Aerobic Test (MAS)
You will have access to the free specific tennis aerobic program after you have completed your free tests.
At tennis fitness we believe it is very important to assess an athlete and measure where they are at. This gives us the ability to know their current level and establish what level they need to be at (their goal) We firmly believe, if we put all our athletes through a movement analysis, whether that analysis is agility based, speed-based, aerobic-based, or all three. Then incorporate a strength tennis fitness test, we then get a clear cut starting point and an end goal. This is how you educate and motivate an athlete. Check out the tests and give them a go.
If you are lacking motivation this is your starting point.
"What Gets Measured, Gets...
Where do you start when you want to transform your Tennis Strength and Conditioning?
It is a challenge every tennis player faces. Knowing your starting point and having something to aim for will help.
To gain a better understanding of a player’s Tennis Strength and Conditioning level, we ask them to perform specific tennis fitness test twice a year. These tennis-specific fitness tests have been developed to provide insight into a player’s strengths and weaknesses.
Understanding weaknesses is vital to improve Strength and Conditioning levels, as they highlight the areas that need the most attention.
This is a more effective approach than training the same way day in, day out without enough focus on the specific areas that need attention. Many players and tennis trainers make this mistake and wonder why attributes such as speed, reaction times, and strength are not improving.
Identifying the areas that need to improve is the key and fitness testing is the method...
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 ...
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...
There are few players who step on the court without a match plan in mind. To make the most of your training time, that same structured thinking should apply to your tennis fitness training. The best fitness strategy is a balanced one. Getting balance into your tennis fitness plan will improve your performance, help keep you injury-free and give you the variety you need to stay motivated. Here is a rundown on how to do it.
Build - Build up your tennis fitness by completing a variety of tennis training. This will ideally include:
• Strength training
It is always best to attack your weakest link first. Tennis fitness testing is the best way to find out what requires the most attention. Many people do very little to improve their tennis fitness, they think hitting more...
When we talk about tennis training milestones, tennis fitness testing helps in finding out what physical milestones are important for each tennis player and what milestones are going to motivate them the most. Everyone has different goals, strengths, and weaknesses. Working towards something that you would consider a milestone is what it is all about, that’s how you keep yourself moving forward and motivated.
Things like finishing off a three-set match feeling strong, getting to balls you never dreamt of, hitting the ball with more power and control, remaining injury-free for the calendar year, playing 10 tournaments in a row, etc. the list could go on and on. Set some targets and put a plan in place to achieve them.
Here are some tennis fitness tests to help you improve your physical condition and get you one step closer to reaching your milestones. They will get you stronger, quicker, and more powerful, most importantly you can do them, again...
How important it is to periodize your training for tennis?
Periodization is simply, structuring on and off-court tennis training into phases or blocks of time.
The basic phases include:
• Preparation (general and specific)
• Competition (pre-competition and competition)
• Transition (offseason)
Each phase focuses on different aspects of tennis fitness and tennis conditioning (cardio endurance, strength, power, tennis speed, agility, and recuperation) in conjunction with on-court work, specifically for the phase.
Here is a brief explanation of each phase.
Preparation (General and Specific)
General: High training volume/ low intensity. The focus is on tennis endurance and strength. Training can be general and non-tennis specific at the start of the phase (cross-training) a good time to work on tennis technique. Ratio 30:70.on court : off-court training Phase length: 4-6 weeks.
Specific: Low volume/High intensity. Focus on more specific tennis training ...