STRENGTH AND CONDITIONING - TENNIS
DANIELA RODRIGO


PHYSICAL DEMANDS
Intermittent play
•Work periods 4-10’’
•10-20’’ pauses
•60-90’’ rest

 Unpredictability
•Match duration
•Point length
•Shot selection
•Opponent
•
HR values range between 60-80% of HR max
Long and intense rallies with values over 85% HR max
Percentage of playing time
o21% attacking players
o29% whole court players
o39% baseline players
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PHYSICAL DEMANDS
SPEED AND AGILITY
In muscles and joints
•Ball velocity
•Powerful serves and precise strokes
•Quality and speed of movement
•Explosive movements
•
Grip
- Improve strokes
Every shot is different -> React quickly
•Velocity
•Type and rate of spin
Change of directions
Multidirectional movement
Cover de court with precision
STRENGTH AND POWER
Indicador Brazo musculoso

PHYSICAL DEMANDS
High intensity
Focus during hours
ENDURANCE
Dynamic movements
Reaching of shots
Lunging
Twisting the torso
Stay focused after many hours
FLEXIBILITY AND MOBILITY
MENTAL THOUGHNESS

PREPARATION: Off-season and competition
üAustralian Open
üRoland Garros
üWimbledon
üUS Open
JANUARY
MAY
JULY
AUGUST
December
June
February

PREPARATION
üAggressive baseliner
üAll court player
üServe & volley
üCounter-punchers
Game style
Surface
üClay
üGrass
üHard court
tipos de pistas de tenis indoor

PREPARATION: Competition and ‘off-season’
General phase
oBuild off court fitness
Specific
oOn court
oCourt drills simulating
Competition
oMatch preparation
Strength
Power
Speed/agility
Competition
Transition / off-season
Active rest
Strength
Power
Speed/agility
Competition
1-2 days
3-4 days
1-2 weeks
2-4 weeks

INJURIES AND PREVENTION
üOverload and overuse
üIncorrect techniques
üImproper grip
üShoulder, elbow, wrist, hand
üTennis elbow
üRotator cuff tears
üBack pain/ stress fractures
üAnkle sprains
üJumper’s knee
Correct technique
Correct equipment
Warm-up properly
Muscle strengthening exercises
oShoulder
oForearm
oGrip (wrist)
o
Functional exercises
oCore stability
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SOURCES