Today we want to give you some valuable information, a practical aerobic tennis test and a tennis endurance program to compliment it! What we have found over the years is that it is imperative that tennis players follow some form of tennis testing protocols.
These tests should cover; Strength, Flexibility, Agility and in today’s case - Aerobic testing.
It is important to test in order to determine your current condition, your strengths and weaknesses and give you some, clear cut goals.
After you have completed your tennis tests, you need to be following programs that are continually progressing each week, that eventually bring you to the point of a “peak physical state”.
To go for a 20min run once a week, running the same distance at the same speed won’t cut it.
We see this happening all the time! Many players are getting it way wrong when it comes to their aerobic conditioning.
Below we are giving you a practical aerobic test and tennis endurance program to compliment it!
This test is a Maximal Aerobic Speed Test (MAS).
We designed it, so it is specific for tennis players incorporating change of direction components. Linear running has its place, but we do prefer to make it specific as possible for tennis players. Introducing the change of direction (or stop starting component) makes it more transferable, as players are required to execute numerous directional changes during match play.
We have found it is the best way to determine someone’s aerobic capacity and their top speed, they can maintain whilst using their aerobic energy system.
It is a great testing tool.
Check out the video for your instructions on how to set up and complete the test.
Make sure you record your time. You will need it for the tennis endurance program (below) that follows the test.
FREE TENNIS AEROBIC PROGRAM
Also here is an Tennis Endurance Program that compliments the test. This program will give you a good understanding on how you should be training to improve your tennis aerobic capacity.
Give it a go and let us know how you go.
Keep in mind, this is only one program, to continually improve you need to be progressing what you do (your programming). After 2-4 weeks you will need to look at progressing this program, to gain the benefits.
If you would like more program’s like this go here