strength & power tennis

8/10/2019 Strength & Power Tennis

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Strength & Power TrainingStrength & Power Training

for Tennis Playersfor Tennis Players

MacharMacharReid and MiguelReid and Miguel CrespoCrespo

LEVEL III COACHES COURSE


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STEP 1: Establishing the Movement andSTEP 1: Establishing the Movement and

Stroke DemandsStroke Demands Metabolic & MechanicalMetabolic & MechanicalNeeds AnalysisNeeds Analysis


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(Bergeron et al., 1991)(Bergeron et al., 1991)

TennisTennisphysiological profilephysiological profile

Average heart ratesAverage heart rates

6060--80%HR max80%HR max300300--500 bursts of effort500 bursts of effort

per matchper match

7070--90% of the time90% of the time

the ball is out of playthe ball is out of play

WorkWork 33--8 seconds;8 seconds;Rest = 20 & 90 secondsRest = 20 & 90 seconds

Women work at 56 % of VOWomen work at 56 % of VO22 max and men at 54 % of VOmax and men at 54 % of VO22 max.max.

No differences in ONo differences in O22 consumption when servingconsumption when serving--returning.returning.


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Mechanical demands of the gameMechanical demands of the game

PROCESSPROCESS

STROKESSTROKES

VELOCITYVELOCITY GOALSGOALS

MOVEMENTMOVEMENTSKILLSKILL

PRECISIONPRECISION

JOINT ACTIONJOINT ACTION

MUSCLES INVOLVEDMUSCLES INVOLVED TYPE OF CONTRACTIONTYPE OF CONTRACTION

SPEED OF CONTRACTIONSPEED OF CONTRACTION

REPETITIONREPETITION


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(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)

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)

REMEMBERREMEMBER

4 strokes per rally4 strokes per rally 40 serves per set40 serves per set

100 forehands and backhands100 forehands and backhands

per two set matchper two set match


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PHASE OF

STROKE

ACTION/FUNCTION MUSCLES USED TYPE OF

CONTRACTION

ONE-HANDED BACKHAND

Lower limb loading and hiprotation

Gastrocnemius/soleus, quadriceps, gluteals,hip rotators

Eccentric

Ipsilateral internal oblique, contralateralexternal oblique

ConcentricTrunk rotation

Contralateral internal oblique, ipsilateralexternal oblique, abdominals, erector spinae

Eccentric

Anterior deltoid, pectoralis major,

subscapularis, wrist extensors

Concentric

Preparation

Shoulder-upper arm rotation

(transverse plane) Posterior deltoid, infrapsinatus, teres minor,trapezius, rhomboids, serratus anterior

Eccentric

Lower body drive and hiprotation

Gastrocnemius/soleus, quadriceps, gluteals,hip rotators

Concentric

Trunk rotation Obliques, abdominals, back extensors Concentric/eccentric

Upper arm abduction and

horizontal extension

Infraspinatus, teres minor, posterior deltoid,

rhomboid, serratus anterior, trapezius

Concentric

Elbow extension Triceps Concentric

Acceleration

Wrist extension andadduction

Wrist extensors and adductors Concentric


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ower o y r ve an protation

as rocnem us so eus, qua r ceps, g u ea s,hip rotators

oncen r c

Trunk rotation Obliques, abdominals, back extensors Concentric/eccentric

Upper arm abduction andhorizontal extension

Infraspinatus, teres minor, posterior deltoid,rhomboid, serratus anterior, trapezius

Concentric

Elbow extension Triceps Concentric

Acceleration

Wrist extension andadduction

Wrist extensors and adductors Concentric

Lower body Gastrocnemius/soleus, hip rotators Eccentric

Trunk rotation Obliques, abdominals, back extensors Concentric/eccentricFollow-through

Deceleration of upper arm Subscapularis, pectoralis major, biceps, wristflexors

Eccentric


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OTHER VARIABLES TO CONSIDEROTHER VARIABLES TO CONSIDER

-- Biological and training agesBiological and training ages

-- Injury historyInjury history

-- Individual (physical) strengths and limitationsIndividual (physical) strengths and limitations

-- Playing stylePlaying style

-- Court surfaceCourt surface


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In general however, the muscles usedIn general however, the muscles used

in tennis can be considered as:in tennis can be considered as:

Force generators:

Musculature of legs, hips and (anteriorly) trunk and arms

Decelerators:

Muscles of (dorsal) trunk, posterior shoulder

Stabilisers:

Core/Pillar/Trunk stability, proprioceptive (motor) controlof hip, knee and ankle joints


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Key areasKey areas

Trunk rotation Diagonal energy flow

Core stabilit and control

Shoulder stability/strength and flexibility

Lower extremity power and joint stability


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Steps 2 & 3: Observing &Steps 2 & 3: Observing &

Assessing Metabolic andAssessing Metabolic and

Mechanical EfficiencyMechanical Efficiency


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Step 3: PRESCRIBING TRAININGStep 3: PRESCRIBING TRAINING

(Kramer et al., 2000; Kleinoder, 1990; Izquierdo et al., 2002)

- The relationship between muscle strength/power and performance difficult to quantify.

- Specifically designed strength/power training improve racquet speed.

- Increased muscle strength/power sees a lesser % required for each movement, potentially

assisting repeat performance and protecting the body from injury.

Research can help guide us

0

20

40

60

80

100

120

140

Before StrengthTraining After StrengthTraining

Start of Event

During the EventEnd of Event

Percentageo

fMaxStrength(%

)


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PROGRAMME DESIGNPROGRAMME DESIGNPRESCRIBING TRAINING...

VOLUME: SETS AND REPS

INTENSITY: % OF 1RM

(OTHER STIMULI CAN PROVIDE GREATER CHALLENGE/LOAD)

DENSITY: WORK DONE / TIME

TEMPO: CADENCE OF MOVEMENT DIVIDED INTO ECCENTRIC,

ISOMETRIC & CONCENTRIC WORK

PHYSIOLOGICAL EFFECT

FREQUENCY: SESSIONS / UNIT OF TIME; TO PROVIDE FOR OPTIMAL ADAPTATION


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POWER

Rapid development of force

STRENGTH

Generation of maximum force

ENDURANCE

Repetitive force production

TheThe MuscleMuscle PyramidPyramid

HYPERTROPHY

Increase in muscle size


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Muscle continuumMuscle continuum

STARTINGSTARTINGSPEEDSPEED

EXPLOSIVEEXPLOSIVE

REACTIVEREACTIVE

STRENGTHSTRENGTH

ENDURANCEENDURANCE

MUSCULARMUSCULAR

ENDURANCEENDURANCEPOWERPOWER

ENDURANCEENDURANCE

OPTIMALOPTIMAL

MAXIMALMAXIMAL

LIMITLIMIT

TYPE OF STRENGTHTYPE OF STRENGTH WHY IS ITWHY IS IT

IMPORTANT?IMPORTANT?HOW IS ITHOW IS IT

TRAINED?TRAINED?DEFINITIONDEFINITION

ABSOLUTEABSOLUTERELATIVERELATIVE


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ACUTE VARIABLEACUTE VARIABLE

PRESCRIPTIONPRESCRIPTION

15

5

-45 sec

5 sec

0

0

-70

0

-42

2

-50

0

trength

trength

Endurance

ndurance

30

0

-60 sec

0 sec

5

5

-80

0

-6-12

2

ypertrophy

ypertrophy

3-5 minsins55-10000-4-6ax Strengthax Strength

3-5 mins

ins

0

0

-100

00

-4-6ax Power

ax Power

Rest

est

ntensity

ntensity

( 1RM)

1RM)

Sets

ets

eps

eps

YPE

YPE


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Rate of Force Development (RFD)Rate of Force Development (RFD)


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Two schools of thoughtTwo schools of thought

Heavy resistance training (>80% 1RM)

required to fully recruit and train fast-

twitch motor units with high thresholds.

Improves high-force portion (i.e. power

output at low velocity against heavyloads) of force-velocity curve.

To best enhance speed of movement andincrease RFD, intention must be to lift

weights as fast as possible.

Explosive-type resistance training

(


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Role of hypertrophyRole of hypertrophyMuscular factors that contribute to high power output include:

- Muscle size (CSA)

- Fiber type

Strong relationship exists betweenmuscle CSA and strength

Strength (force) is a component ofpower, so gains from CSA could

contribute to higher power production

APPROPRIATE HYPERTROPHY > HYPERTROPHY

Decreased range of motion

Altered muscle pennation angles

Deteriorate high-power production


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Optimal load for highest power outputOptimal load for highest power output

Derivation of force-velocity curves for all exercises:

1. Performance of a Repetition Max Test2. Identify at which % RM is maximum power produced concentrically

Different for:

1. Upper and lower body exercises

2. Multi vs single joint exercises


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EXERCISE CLASSIFICATIONEXERCISE CLASSIFICATIONSingle JointSingle Joint

one joint involvedone joint involved

used when athletes are required toused when athletes are required toisolate a particular muscle groupisolate a particular muscle group

often used in rehabilitation or injuryoften used in rehabilitation or injury

prevention programmingprevention programming

Multi JointMulti Joint

forces are distributed among manyforces are distributed among manymuscle groups and bonesmuscle groups and bones

referred to asreferred to as compound exercisescompound exercises

more relevant to sporting movementsmore relevant to sporting movements


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EXERCISE CLASSIFICATIONEXERCISE CLASSIFICATION

Legs

egs

Back

ack

Shoulders

houlders

Chest

hest

Multiple Jointultiple Jointingle Jointingle Jointuscle Groupuscle Group


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EXERCISE CLASSIFICATIONEXERCISE CLASSIFICATION

Squat, lunge

quat, lunge

eg ext, leg

eg ext, leg

curl

url

Legs

egs

Lat pull,

at pull,

seated row

eated row

Reverse fly

everse fly

ack

ack

Military press

ilitary press

at Raise

at Raise

houlders

houlders

Bench press

ench press

ly or

ly or

Pec

ec

Dec

ec

hest

hest

Multiple Joint

ultiple Joint

ingle Joint

ingle Joint

uscle Group

uscle Group


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There are three classifications ofThere are three classifications of

strength training exercisestrength training exercise

General

Special

Specific

Note: Secondary criteria for exercise selection should include and cover supplementary

exercises that:

prevent muscle imbalancesprevent muscle imbalances

prevent injury (tennis specific)prevent injury (tennis specific)

provide varietyprovide variety

suit the level of the playersuit the level of the player


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GeneralGeneral

Single joint exercisesSingle joint exercises

Goes through a large range of motionGoes through a large range of motion

Target muscles used in the sport rather than replicatingTarget muscles used in the sport rather than replicating

a specific skill or action.a specific skill or action.

Used in the development of basic or maximal strengthUsed in the development of basic or maximal strengthqualities in the preparatory phase or for athletesqualities in the preparatory phase or for athletes

commencing resistance training for the first timecommencing resistance training for the first time


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transfer more strength adaptations to the sport or skilltransfer more strength adaptations to the sport or skill

because they are more specific to performancebecause they are more specific to performance

recruits muscles and joints in a sequence similar to the skillrecruits muscles and joints in a sequence similar to the skill

provides a resistance that encourages a rate of forceprovides a resistance that encourages a rate of force

development, contraction speed and mode that is similar todevelopment, contraction speed and mode that is similar to

the skill or sportthe skill or sport

SpecialSpecial


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replicates the skill with slightly higher forces nearreplicates the skill with slightly higher forces near

or at performance speed.or at performance speed.

coordinates the muscles and joints as in thecoordinates the muscles and joints as in the

activity.activity.

usually modifications of the skillusually modifications of the skill

SpecificSpecific


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Examples of general, special and

xamples of general, special and

specific exercises to train trunkpecific exercises to train trunk

rotation in the backhand:

otation in the backhand:

GENERAL

ENERAL

SPECIAL

PECIAL

SPECIFIC

PECIFIC

Standing trolley rotations, oblique curls

tanding trolley rotations, oblique curls

Supine PB twist, Pulley rotations

upine PB twist, Pulley rotations

Medicine ball trunk rotations

edicine ball trunk rotations


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Trunk rotation Diagonal energy flow Shoulder stability/strength and flexibility

Examples of general, special and specific

xamples of general, special and specific

exercises to train the 4 key areas:

xercises to train the 4 key areas:


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Core stability and control Lower extremity strength and joint stability

Examples of general, special and specific

xamples of general, special and specific

exercises to train the 4 key areas

xercises to train the 4 key areas


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PowerPower

= WORK / TIME

= FORCE X DISTANCE/TIME

= FORCE X VELOCITY


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UsingUsing plyoplyoss to increase powerto increase power

INTENSITY:

BODYWEIGHT, DISTANCE OR HEIGHT (0.35-0.40m)

& WORK:REST RATIO (1:5-1:10): WORK = 1-5 SECONDS.

VOLUME:VOLUME:

1010--202044--5588--101018+18+

1010--15154466--881616--1818

1212--15153355--661414--1616

1212--15153344--551212--1414

88--12122233--441010--1212

55--1010113388--1010

REPETITIONSREPETITIONSSETSSETS# OF# OF

EXERCISESEXERCISES

AGEAGE

Lower bodyLower body plyoplyoss


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UB PLYOMETRIC DRILLSUB PLYOMETRIC DRILLS

MEDICINE BALL EXERISESMEDICINE BALL EXERISES

Specific to mechanical demandsSpecific to mechanical demands

Perform bilaterallyPerform bilaterally

Weight specific to purposeWeight specific to purpose

4.54.5--5.55.518+18+

3.53.5--4.54.51616--1818

3.03.0--3.53.51414--1616

2.52.5--3.03.01212--1414

2.02.0--2.52.51010--1212

1.51.5--2.02.088--1010

BALL WEIGHT (KG)BALL WEIGHT (KG)AGEAGE


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ORDER OF EXERCISESORDER OF EXERCISESAs determined by training objective/s

There are however many methods of organising a session:

1. Exercise from large muscle group to small1. Exercise from large muscle group to small

2. Alternate upper and lower body exercises2. Alternate upper and lower body exercises

3. Perform multi joint before single joint exercises3. Perform multi joint before single joint exercises

4. Perform total body lifts prior to abdominal exercises4. Perform total body lifts prior to abdominal exercises

5. Power movements prior to strength movements5. Power movements prior to strength movements


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ORDER OF EXERCISESORDER OF EXERCISESExercise

Reverse FlyPB Single Arm Bench Press

Chin Ups

PB Oblique Twist

Wrist extensions/curlsJump squat

Single leg lunge

Calf Raise

Training Sequence

Jump squatChin Ups

Single leg lunge

PB Single Arm Bench Press

Calf RaiseReverse Fly

Wrist extensions/curls

PB Oblique Twist


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MACHINESMACHINESAdvantages Disadvantages

Provide stability of

movement

Injury risk is low

Unilateral and bilateral

movements can be

performed

Very good for isolating an

individual muscle group

Do not activate stabilisers

Not possible to perform multiple

joint total body movements

Difficult to develop inter

muscular coordination

Difficult to develop acceleration

for training power movements

Equipment is usually expensive


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FREE WEIGHTSFREE WEIGHTSAdvantages DisadvantagesDisadvantages

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 beperformed

Tension throughout the

muscle varies throughout

the movement

Easier to perform an

exercise with poor

technique


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Other tools,Other tools,


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Example ofExample of

PUTTING IT ALL TOGETHERPUTTING IT ALL TOGETHER


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As above + more

multi-joint / -planar

exercises

Long response MB

work

Bodyweight and

physio ball routines,

full body prehab

EXERCISESEXERCISES

Improve strength and motor control

Prepare NM system for more

subsequent training phases

Screen;

Improve mobility,

Prehabwork

Introduce/maintain fundamentals for

propulsive strength work.

GOALSGOALS PROTOCOLPROTOCOLPHASEPHASE

1.5 - 6 weeks

2-3 x 6-12 reps @

60-80% 1RM

Tempo: 201 - 301

GENERALGENERALPREP.PREP.

< 75 minutes;

3-6 days/wk;

2-3 x 8-20 reps

TRANSITIONTRANSITION


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3-6 x 1-6 reps @

95-100% 1RM

Tempo: 20* 60*

Complexed: squats

with squat jumps, 1

arm row with MBthrow

Develop maximal powerSPECIFICSPECIFIC

2 sessions/week (not including Prehab), 2-3

days apart.

Session emphasis: 1 strength, 1 power

As for GP but more bi-

lateral (ie. squatting,

cleans, pull-ups, )

EXERCISESEXERCISES

Maintain or slightly improve abilities

developed.

Improve strength and power

(volume decreased, intensity

increased significantly)

GOALSGOALS PROTOCOLPROTOCOLPHASEPHASE

** IN** IN--

SEASONSEASON

3-4 x 6-10 reps @

90%-95% 1RM

Tempo: 201 -40*

SPECIALSPECIAL


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Step 4: ReStep 4: Re--test, evaluation, playertest, evaluation, player

feedback,feedback,


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Step 5: Doing it!Step 5: Doing it!

HH tt


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He canHe cant go ont go on

for much longerfor much longer

can he?can he?

Gee, I hopeGee, I hope

not!not!


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Additional slidesAdditional slides

T i i S ifi it 1T i i S ifi it 1


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Training Specificity 1Training Specificity 1Key areas of the lower body to be addressed in the player preparKey areas of the lower body to be addressed in the player preparationation

processprocess

Leg strengthLeg strength

Hip mobil ityHip mobility

Knee and ankle stabil ityKnee and ankle stabil ity

T i i S ifi it 2T i i S ifi it 2


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Training Specificity 2Training Specificity 2Key areas of the upper body and trunk to be addressed in the plaKey areas of the upper body and trunk to be addressed in the playeryerpreparation processpreparation process

a. Trunk rotation (diagonal energy f low)a. Trunk rotation (diagonal energy f low)

b. Shoulder strength and stabilityb. Shoulder strength and stabilityc. Core stability/controlc. Core stability/control


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Proposed Benefits of Core StabilityProposed Benefits of Core Stability


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p yp y

Contraction of deep and superficial musclesContraction of deep and superficial muscles

Stable trunk platformStable trunk platform

Solid foundation forSolid foundation for

the headthe headMore efficient t ransferMore efficient transfer

of forceof force

Improved balance /Improved balance /

information processinginformation processingTennis strokesTennis st rokes

(ground up)(ground up)

((VerstegenVerstegen & Marcello, 2002)& Marcello, 2002)

Movement/directionalMovement/directional

change (to ground)change (to ground)

Reduced injury riskReduced injury r isk

CHARACTERISTICS OF GLOBALCHARACTERISTICS OF GLOBAL


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VS. LOCAL MUSCLESVS. LOCAL MUSCLES

Movement/torqueMovement/torque--producingproducingStabilisingStabilising

Fatigue quicklyFatigue quicklyFatigue resistantFatigue resistant

Work at a high intensityWork at a high intensityWork at a low intensityWork at a low intensity

Do not attach closelyDo not attach closelyAttach closely to the jointAttach closely to the joint

Long and multiLong and multi --jointjointShort and thickShort and thick

GLOBALGLOBALLOCALLOCAL

Abnormal motor control strategies exist in asymptomatic players.Abnormal motor control strategies exist in asymptomatic players.


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REE-EDUCATION OF LOCAL MUSCLESDUCATION OF LOCAL MUSCLES

Inhale, exhale and pull your belly button to your spineInhale, exhale and pull your belly button to your spine

Maintain theMaintain the neutralneutralposition of spine at all times (normal lordotic curve)position of spine at all times (normal lordotic curve)

Relax the upper bodyRelax the upper body Maintain normal breathing during the exerciseMaintain normal breathing during the exercise

Use of string for individual feedbackUse of string for individual feedback

Make sure your partner watches and provides feedbackMake sure your partner watches and provides feedback


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If deficits are not present, specific exercises may help preventIf deficits are not present, specific exercises may help prevent

injury but this is more likely due to improvement ininjury but this is more likely due to improvement in

proprioceptionproprioception or strengthening of the global muscle system.or strengthening of the global muscle system.

SO WHY DO WESO WHY DO WE


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SO WHY DO WESO WHY DO WE

NEEDNEED CORECORESTABILITYSTABILITY ??

promotes functional movementromotes functional movement

improves dynamic

mproves dynamic

stabilistation

tabilistation

of trunk

f trunk

improves dynamic balance, co

mproves dynamic balance, co

-ordination & body

rdination & body

awareness

wareness

activates postural / spinal muscles

ctivates postural / spinal muscles

promotes correct posture

romotes correct posture

PROPOSEDPROPOSED


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PROPOSEDPROPOSED

BENEFITS OFBENEFITS OF CORE STABILITYCORE STABILITY

greater capacity for speedreater capacity for speed

generation

eneration

improved ability to change direction

mproved ability to change direction

decreased injury risk

ecreased injury risk

more efficient use of muscle power

ore efficient use of muscle power

improved balance and muscularmproved balance and muscular

coordination

oordination

improved posture

mproved posture

CORE STABILITYCORE STABILITY


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CORE STABILITYCORE STABILITY

Using the deep lumbar and abdominal muscles to

sing the deep lumbar and abdominal muscles to

help control and stabilise the body.

elp control and stabilise the body.

Body exercisesBody exercises

Swiss BallsSwiss Balls

Olympic LiftsOlympic Lifts

strength & power tennis

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