SKILL
MOVEMENT
GOALS
PRECISION
PROCESS
JOINT ACTION
SPEED OF CONTRACTION
MUSCLES INVOLVED
TYPE OF CONTRACTION
REPETITION
GOALS
- Power (RFD) at a premium BUT combination of power and endurance is required.
- Injury prevention most desirable!
- Sufficient strength and sound motor control ( muscle coordination)
REMEMBER
4 strokes per rally
40 serves per set
100 forehands and backhands
per two set match
(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)
PHASE OF
STROKE
Preparation
Acceleration
ACTION/FUNCTION
MUSCLES USED
ONE-HANDED BACKHAND
Lower limb loading and hip
Gastrocnemius/soleus, quadriceps, gluteals,
rotation
hip rotators
Trunk rotation
Ipsilateral internal oblique, contralateral
external oblique
Contralateral internal oblique, ipsilateral
external oblique, abdominals, erector spinae
Anterior deltoid, pectoralis major,
Shoulder-upper arm rotation
subscapularis, wrist extensors
(transverse plane)
Posterior deltoid, infrapsinatus, teres minor,
trapezius, rhomboids, serratus anterior
Lower body drive and hip
Gastrocnemius/soleus, quadriceps, gluteals,
rotation
hip rotators
Trunk rotation
Obliques, abdominals, back extensors
Upper arm abduction and
Infraspinatus, teres minor, posterior deltoid,
horizontal extension
rhomboid, serratus anterior, trapezius
Elbow extension
Triceps
Wrist extension and
Wrist extensors and adductors
adduction
TYPE OF
CONTRACTION
Eccentric
Concentric
Eccentric
Concentric
Eccentric
Concentric
Concentric/eccentric
Concentric
Concentric
Concentric
Acceleration
Follow-through
Concentric
Concentric/eccentric
Concentric
Concentric
Concentric
Eccentric
Concentric/eccentric
Eccentric
Key areas
140
120
100
80
Start of Event
During the Event
End of Event
60
40
20
0
Before Strength
Training
After Strength
Training
(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)
PROGRAMME DESIGN
PRESCRIBING TRAINING...
INTENSITY: % OF 1RM
(OTHER STIMULI CAN PROVIDE GREATER CHALLENGE/LOAD)
VOLUME: SETS AND REPS
DENSITY: WORK DONE / TIME
PHYSIOLOGICAL EFFECT
POWER
Rapid development of force
STRENGTH
Generation of maximum force
HYPERTROPHY
Increase in muscle size
ENDURANCE
Repetitive force production
Muscle continuum
TYPE OF STRENGTH
LIMIT
MAXIMAL
ABSOLUTE
RELATIVE
SPEED
STARTING
EXPLOSIVE
REACTIVE
MUSCULAR
ENDURANCE
STRENGTH
ENDURANCE
POWER
ENDURANCE
OPTIMAL
DEFINITION
WHY IS IT
IMPORTANT?
HOW IS IT
TRAINED?
ACUTE VARIABLE
PRESCRIPTION
TYPE
Reps
Sets
Intensity
(%1RM)
Rest
Max Power
1 -6
3-4
30-100%
3-5 mins
Max Strength
1 -6
3 -4
85-100%
3-5 mins
Hypertrophy
8-12
3 -6
65-80%
30-60 sec
Strength
Endurance
12-50
2 -4
40-70%
15-45 sec
Role of hypertrophy
Muscular factors that contribute to high power output include:
- Muscle size (CSA)
- Fiber type
APPROPRIATE HYPERTROPHY
> HYPERTROPHY
EXERCISE CLASSIFICATION
Single Joint
one joint involved
used when athletes are required to
isolate a particular muscle group
often used in rehabilitation or injury
prevention programming
Multi Joint
forces are distributed among many
muscle groups and bones
referred to as compound exercises
more relevant to sporting movements
EXERCISE CLASSIFICATION
Muscle Group
Chest
Shoulders
Back
Legs
Single Joint
Multiple Joint
EXERCISE CLASSIFICATION
Muscle Group
Single Joint
Multiple Joint
Chest
Shoulders
Lat Raise
Military press
Back
Reverse fly
Legs
Lat pull,
seated row
Squat, lunge
General
Special
Specific
Note: Secondary criteria for exercise selection should include and cover supplementary
exercises that:
z prevent muscle imbalances
z prevent injury (tennis specific)
z provide variety
z suit the level of the player
General
Single joint exercises
Goes through a large range of motion
Target muscles used in the sport rather than replicating
Special
transfer more strength adaptations to the sport or skill
Specific
replicates the skill with slightly higher forces near
or at performance speed.
coordinates the muscles and joints as in the
activity.
usually modifications of the skill
SPECIAL
SPECIFIC
Power
= WORK / TIME
= FORCE X DISTANCE/TIME
= FORCE X VELOCITY
AGE
# OF
EXERCISES
SETS
REPETITIONS
8-10
5-10
10-12
3 -4
8-12
12-14
4 -5
12-15
14-16
5 -6
12-15
16-18
6 -8
10-15
18+
8-10
4 -5
10-20
UB PLYOMETRIC DRILLS
MEDICINE BALL EXERISES
Specific to mechanical demands
Perform bilaterally
Weight specific to purpose
AGE
8-10
1.5-2.0
10-12
2.0-2.5
12-14
2.5-3.0
14-16
3.0-3.5
16-18
3.5-4.5
18+
4.5-5.5
ORDER OF EXERCISES
As determined by training objective/s
There are however many methods of organising a session:
1. Exercise from large muscle group to small
2. Alternate upper and lower body exercises
3. Perform multi joint before single joint exercises
4. Perform total body lifts prior to abdominal exercises
5. Power movements prior to strength movements
ORDER OF EXERCISES
Exercise
Reverse Fly
PB Single Arm Bench Press
Chin Ups
PB Oblique Twist
Wrist extensions/curls
Jump squat
Single leg lunge
Calf Raise
Training Sequence
Jump squat
Chin Ups
Single leg lunge
PB Single Arm Bench Press
Calf Raise
Reverse Fly
Wrist extensions/curls
PB Oblique Twist
MACHINES
Advantages
Provide stability of
movement
Injury risk is low
Unilateral and bilateral
movements can be
performed
Very good for isolating an
individual muscle group
Disadvantages
FREE WEIGHTS
Advantages
Cost is low
Infinite number of exercise
choices
Possible to perform multi
joint total body movements
Maximum activation of
stabilisers and synergists
Possible to develop
acceleration in power
movements
Allow eccentric work to be
performed
Disadvantages
Other tools,
Example of
PUTTING IT ALL TOGETHER
PHASE
GOALS
TRANSITION Screen;
Improve mobility,
Prehab work
Introduce/maintain fundamentals for
propulsive strength work.
GENERAL
PREP.
EXERCISES
PROTOCOL
Bodyweight and
physio ball routines,
full body prehab
< 75 minutes;
3-6 days/wk;
2-3 x 8-20 reps
As above + more
multi-joint / -planar
exercises
Long response MB
work
1.5 - 6 weeks
2-3 x 6-12 reps @
60-80% 1RM
Tempo: 201 - 301
PHASE
GOALS
EXERCISES
PROTOCOL
SPECIAL
SPECIFIC
Complexed: squats
with squat jumps, 1
arm row with MB
throw
** INSEASON
He cant go on
for much longer
can he?
Gee, I hope
not!
Additional slides
Training Specificity 1
Key areas of the lower body to be addressed in the player preparation
process
Leg strength
Hip mobility
Knee and ankle stability
Training Specificity 2
Key areas of the upper body and trunk to be addressed in the player
preparation process
a. Trunk rotation (diagonal energy flow)
b. Shoulder strength and stability
c. Core stability/control
Improved balance /
information processing
Tennis strokes
(ground up)
Movement/directional
change (to ground)
CHARACTERISTICS OF GLOBAL
VS. LOCAL MUSCLES
LOCAL
GLOBAL
Fatigue resistant
Fatigue quickly
Stabilising
Movement/torque-producing
SO WHY DO WE
NEED CORE
STABILITY?
z
z
z
z
z
PROPOSED
BENEFITS OF
CORE STABILITY
z
z
z
z
z
z
CORE STABILITY
z
z
z