NC STATE WOMEN S TENNIS. Summer Strength & Conditioning Program

Transcription

1 NC STATE WOMEN S TENNIS Summer Strength & Conditioning Program 2011

2 NC STATE WOMEN S TENNIS SUMMER 2011 STRENGTH & CONDITIONING PROGRAM Championships are won today The summer is a very important time of the year for tennis players in terms of getting ready for next year. Because those three months always seems to pass before we know it, we need to be careful to plan wisely so as to best utilize this time that is so important to help us in preparing for next season. Strength training and conditioning is of vital importance to you as an athlete. You all know that tennis is a game of quickness, explosion, power and stamina. This summer program is vital in helping you improve each of these. Strength and conditioning is also essential in preventing many of the injuries that may occur in tennis, and our main concern is keeping you healthy. The healthier you are the longer and harder you can practice, and the longer and harder you can practice, the better opportunity you have to improve your skills. This summer strength and conditioning program is to help you become a better athlete. The better your fitness and quickness levels are the better our team s chances of being successful become. The Summer Strength & Conditioning Program is a guide for you to follow. I ve included in the package a specific weight training program for you to use and a conditioning program as well. The first 4 weeks of the conditioning program consist of moderate intensity cardio with the focus being on developing a good aerobic base and reducing body fat levels. During weeks 5 through 9 intensity picks up with sprints, agility drills and movement work. I ll be here throughout the summer. Should you run into any problems or have any questions about you program please give me a call. My office number is and my cell number is Have a great summer and lets strive to be in top shape when we report in this fall. Wright Wayne Strength & Conditioning Coach

3 THE CONDITIONING PROGRAM The summer conditioning program spans a period of 9 weeks, beginning on June 12 th and ending on August 12. The first few weeks consist mainly of aerobic activity of your choice and some distance running. The focus of this first phase is improving your endurance base and maintaining a low body fat percentage. The next phase begins to put more emphasis on higher intensity work such a sprints and agility drills. If you re playing a lot you may need to use your judgment and reduce the sprint and agility work down some to avoid overtraining. The third phase becomes even more intense with the incorporation of shorter sprints with less rest between. Periodically throughout the summer program you will be asked to do a timed 1.5 mile run to assess your fitness level. Be sure to record the times of your runs where it s asked and bring your bring your manual back with you in the fall. THE WEIGHT TRAINING PROGRAM Our weight training program for the summer can help you to build the foundation that you need to be as injury resistant as possible. It calls for lifting twice a week. Your workout charts for the summer have a primary lift along with a secondary lift that you do in between each set. Record the weight that you use on the primary lift. Every time that there is a rep target change, change(adjust) the weight used as well. High intensity is a must! Be aggressive and powerful on each set, and if you can make the rep target on the last set of an exercise, that the weight probably needs to be adjusted on the next workout! Begin each weight training session with a warm-up and the shoulder program and end each session with the enclosed abdominal program. Finish your workout with 10 minutes or so of flexibility work. In this manual you ll find your abdominal routine, shoulder program, and agility drill explanations. Also a guide if you need help figuring what weight you should use for certain rep ranges SHIN SPLINTS Those of you who tend to have problems with shin splints should add a dorsi flexion movement with thera-band. Sit on the floor with your legs out straight and something under your lower leg to raise the heel slightly off the floor. Attach the band to something stable and loop it over your toes or the bridge of your foot. Move away from where the band is attached so there is tension in the band and curl the toes toward you and slowly work them back down to extend the foot outward. Do 15 reps with the toes straight up, 15 with them angled to the right and 15 with them angled to the left. After doing the three sets, remove the band and roll the feet around drawing circles (15 each way) with your toes. Stand, point the toes of one foot into the floor, do a slight squat with the other leg and stretch the front of the shin for a 15 count, do the other leg, then repeat.

4 N C State Women s Tennis Fitness Testing Conditioning/Agility/Speed Testing 1.5 Mile Run or 300 yd. Shuttles or the Beep Test The 1.5 mile run is a measure of aerobic and leg muscular endurance. The aim of this test is to complete the 1.5 mile distance in the shortest possible time. A cool down should be performed at the completion of the test. 300 yd. Shuttle Place a cone at your starting point and place another cone 25 yds. out. Sprint from cone A to cone B and back 6 consecutive times. Three 300 yd. shuttles are performed with a 2 minute rest between each. Your score is the average of the three shuttle times. Beep Test This test involves continuous running between two lines 20 meters apart in time to recorded beeps. After each level of 7 reps and upward, the time between the beeps reduces. The goal is to see how far you can go before two consecutive misses. 20 yd. Sprint The 20 yd. sprint measures acceleration speed and power. Clock starts when foot leaves the mark and ends when you cross the finish line. Double T Drill The Double T Drill measures quickness and agility. You sprint up 10 yds. to the top center of the T, lateral left across the top (5 yds.), plant and sprint across the top to the other end (10 yds.), lateral left back to the center, turn and sprint to the starting point, circle the cone at the start point and repeat T, this time the lateral at the top will be to the right. Clock stops when you get back to the starting point after completing the second T. Hexagon Test The Hexagon Test measures speed, quickness, power, coordination, agility and dynamic balance. This test challenges you to move with maximum speed while maintaining balance. A hexagon is marked on the floor. Each side of the hexagon measures 24 inches (each angle is 120 degrees). Stand with the feet in the middle of the hexagon facing the front line. (Note: One side of the hexagon is designated the front line. You will face that direction throughout the test.) On command jump ahead across the front line and then back over the same line into the middle of the hexagon keeping the feet together. Continue this pattern as you go around the hexagon for three full revolutions. A half-second penalty is assessed each time a line is touched.

5 Muscular Endurance Testing Sit-up Test Lie on your back with hips flexed at 45 degrees, knees flexed to 90 degrees, and feet flat on the floor. Cross the arms in front of the body. The fingertips must remain in contact with the shoulders throughout the test. Feet shall be help to the floor by a partner s hands. Perform as many sit-ups as you can in 1 minute. To qualify as a complete sit-up elbows must touch the knees, shoulder blades must touch the mat, and the hips must stay on the mat. Push-Up Test Get in a prone position with the hands shoulder-width apart and the weight of the lower body on the toes. Start with arms fully extended and the head, shoulders, back, hips, knees, and ankles in a straight line. Maintain this position throughout the test. Perform as many push-ups as possible in 1 minute. To qualify as a complete push-up the upper arm must reach parallel to the floor during the down phase, the arms must be completely extended in the up position, and straight body alignment must be maintained. Side Bridge Start in the side-lying position of your dominant side, supported by the elbow, forearm, fist and foot of the top leg. The foot of the bottom leg is wrapped around so as to be on top of the other foot. Firmly press into the floor with the supporting arm, then raise the trunk and pelvis straight upward until they form a straight line with the legs. Do not let the trunk rotate forward or back, nor should the hips move to the rear. Hold this position as long as possible while continuing to breathe. Hold the position for as long as possible. Strength/Power Testing Bench Press Test will determine the maximum number of perfect reps that you can get with 65% of your bodyweight. Lat Pulldown Test will determine the maximum number of perfect reps that you can get with 80% of your bodyweight. Handgrip Strength The purpose of this test is to measure the maximum isometric strength of the hand and forearm muscles. You will hold a dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body. The handle of the dynamometer is adjusted if required - the base should rest on first metacarpal (heel of palm), while the handle should rest on middle of

6 four fingers. When ready, squeeze the dynamometer with maximum isometric effort, which is maintained for about 5 seconds. No-step Veritcal Jump The no step vertical jump measures the explosive power in your lower body. Begin by determining your standing reach. To perform the jump squat down a little the jump up off two feet with arm swing for greatest height. No drop step or shuffle step is permitted. You get 3 tries to see how high your max jump reach is. Your vertical jump is determined by determining the difference between your standing reach and your jump reach. Kneeling Med Ball Toss This test assesses your ability to develop power from your hips and chest, then express it through your shoulders and arms. The toss resembles a coordinated two-handed basketball chest pass, but executed from a kneeling position with a slightly elevated ball trajectory (30 to 40 degrees above level) for greatest distance. Kneel down on an ab matt with your back straight and your chest facing the throwing lane. Your feet are positioned so that your shoelaces are in contact with the floor. Hold a 3 kg med ball at its sides with both hands then raise the ball overhead, extending the arms. Rear back moving your hips toward your heels, gathering the ball at your chest keeping the elbows raised from sides. In a coordinated motion resembling an explosive chest pass, release the ball forward using a trajectory of about 30 to 40 degrees above horizontal. Keep the elbows elevated during the throw to insure proper release and maximal distance. Finish with the arms fully extended and the palms outward, following through with both hands landing on the floor in front of you to catch yourself. Flexibility Testing Sit and reach Test Sit with the knees extended and legs flat against the floor. The tester or assistant may apply gentle pressure to the knees to ensure that they do not raise off the floor. Place feet (shoes removed) flat against the test box. Lean forward with the arms extended (hold for a two count), distance between the fingertips and the edge of the box will be measured for the score.

7 Shoulder Program The following exercises should always be done in a smooth, controlled motion so choose a weight that allows that (try starting out with 5 lbs. in each hand). This program should be done at the beginning of your regular weight training sessions if possible. Do 15 reps of each of the following exercises in the order listed and then go through the circuit again. 1. Standing Lateral Raise -- Stand holding the weight in each hand with the arms down by your sides. The palms of your hands should be against your thighs. Slowly raise your arms out to the sides always leading with the little finger knuckle. When the hands reach eye level (make sure that your little finger knuckle it the upmost point) pause then work the arms back down. 2. Empty Can -- Start with the dumbbells down at the front of your thigh with the thumbs touching the thighs. Raise the weight forward and out like drawing a big V keeping the thumb pointing down to the floor. Raise the dumbbells until the hands are just over eye level and slightly wider than your shoulders, pause there, return to the starting position. 3. Bent Over Lateral (90 degrees) -- Hold a dumbbell in each hand and bend over until your back is parallel with the floor. Start with the arms hanging toward the floor. Slowly raise the arms straight out from your body (elbows straight and the back of the hand toward the ceiling), pause when the arms are parallel with the floor, work back down. 4. External Rotation -- Hold the handle of a band in each hand and back away. Stand with your upper arms straight out to the side and parallel with the floor. Maintain a 90 degree bend in your elbows as your forearms are also parallel with the floor. Imagine that there is a steel rod running from elbow to elbow as you move your hands back until the forearms are perpendicular with the floor, pause and lower back to the start position. Keep in mind that a 90 degree angle must remain in the elbow and also where your upper arm extends out from your body. The elbows shouldn t be moving around. 5. Internal Rotation -- Hold the handle of a band in each hand facing away from where it s attached. Stand with your upper arms straight out to the side and parallel with the floor. Maintain a 90 degree bend in your elbows as your forearms are perpendicular with the floor. As with the external rotation, imagine that there is a steel rod running from elbow to elbow. Move your hands forward until the forearms are parallel with the floor, pause and raise back to the start position. Keep in mind that a 90 degree angle must remain in the elbow and also where your upper arm extends out from your body. The elbows shouldn t be moving around. 6. Shoulder Retraction -- Hold the handle of a band in each hand and back away from where it is attached at approximately chest height, keep your chest up and your arms extended out as you pull the shoulders back and pinch the shoulder blades together for a couple of seconds before allowing the shoulders to move back forward. 7. Shoulder Protraction Lay on the bench press and hold a light bar with your arms extended as in the top of a bench press movement. Keeping your arms straight, push the bar toward the ceiling then back down to the starting position.

8 Dynamic Warm-up Mark off a lane approximately 15 yards long. Perform the movement listed down the lane and back. Perform the secondary movement that's in parenthesis before starting the next movement. Walking Knee Hug (Big Arm Circles 5 eaway) Walking Figure 4 (15 Body Twists) Walking Foot Pull (15 Jumping Jacks) Squating Lateral Side Step (Big Arm Circles 5 ea. Way) 3/4 Sprint over, backpedal back High Kicks (15 Jumping Jacks) High knees (Big Arm Circles 5 ea. Way) Butt kicks (15 Body Twists) High Knee Skip (15 Jumping Jacks) 3/4 Sprint over, plant and turn, full sprint back 15 Jumping Jacks 3/4 Sprint over, plant and turn, full sprint back Agility/Movement Drills 1. Lateral Quick Steps Arrange 12 cones or 6 inch hurdles approx. 18 inches apart in a straight line. Stand beside cone 1. Move laterally over the cones bringing the knees up high and bringing both feet down (high stepping) between each cone. After stepping over cone #12 move immediately back in the other direction. Keep your chest and hips squared up so all movement is lateral. Emphasize quickness off the ground with each step

9 2. Lateral Quick Steps w/ Lateral Slide Use basically the same arrangement of cones as for the Lateral Quick Steps but place a 3 yd space between cones 6 and 7. Begin by standing beside cone 1, and then move laterally over the cones. After stepping over cone 6 slide laterally to cone 7 then continue stepping laterally over cones 7 thru 12. After stepping over cone 12 immediately start back in the other direction. Face the same direction throughout the entire drill Deep V Place 3 cones in a line with approx. 1 yard between each cone. Move cone 2 two and ½ yards below the line to form the deep V. Perform as you did the shallow V. The Deep V emphasizes more forward/back movement Box Drill

10 Begin at cone 1. Sprint to cone 2, 1 st step crossover then lateral shuffle to cone 3, backpedal to cone 4, 1 st step crossover then lateral shuffle to cone ds between cones 5. Cone Weave Begin at cone one, sprint up to cones 2 & 3. Go around them on the left and then around cones 3 & 4 on the right. Continue through the cones as quickly as possible in a weaving movement keeping your shoulders squared to cone 12. After you ve completed weaving through all the pairs of cones sprint up to cone 12, circle it, and go back through. Maintain great balance and speed throughout inches between cones 2, 4, 6, 8, 10 & 3, 5, 7, 9, inches between the 2-10 row and the 3-11 row Cones 1 & 12 are about 1-½ yds out 6. Cone Circles Move as quickly as possible from one cone to the next, circling each cone with quick steps then moving to the next while keeping your shoulders squared in the same direction throughout the drill. The drill is run laterally or forward. With quick foot movement, do as tight a circle as possible around each cone as you move quickly down the line of cones inches between each cone 7. Stay Low Lateral Shuttles Stand at the singles side line facing the net. Get in a low position with your chest up and your feet wide. Maintain that low position and move laterally to the center line and back

11 to the side line as quickly as possible. Move to the sideline to the center line and back for a total of 5 times. YOU MUST STAY LOW!!! Sprint and Shuttle Programs 1. Dirty Dozens Place a cone at left doubles side line and a cone at the left doubles side line on the next court. Sprint across the court and to the doubles side line on the next court (that s 1) then back to the start cone (that s 2) and continue until you ve completed 12 sprints. Rest for 2:00 then repeat. Continue for the suggested repetition number. Your goal should be to stay at 45 seconds or better on each Dirty Dozen. Abdominal Program 1 Perform 10 to 12 reps of each movement then move directly to the next. Both legs straight up - reach for the toes Lower the right leg to just off the floor - reach for the left toe Change legs - reach for the toe Both legs straight up - spread'em about 12 inches and reach through Hands under you butt - legs just off the floor - flutter kicks

12 Sissors Knees to the chest Legs stay straight - raise'em up Bicycle- 15 seconds Bicycle- 15 seconds Right leg out and straight at 45 degrees - left leg straight and just off the floor Reach past the high knee Change leg placement and reach past the high knee Feet flat on floor - full situps reaching through to touch floor past your toes Hands behind your head-both legs straight up - crunches Hands stay behind your heads-left foot behind the right knee, right leg down to 45 degrees - crunch Legs back up - right foot behind the left knee, left leg down to 45 degrees - crunch Hands stay behind the head - both legs out just off the floor - half bicycles Other side Arms across the chest - legs straight out - lean it up half way twist on 3, 6 and 9 Abdominal Program 2 Perform these exercises in circuit fashion, 4 times through Decline Situps with med ball to chest and elbows out, strong 4 count twist with each rep (20 reps) Lying Knee drives to the chest w/5 lb dumbbell or med ball held between feet (20 reps) Plank Hold for 60 seconds Lateral jumps staying low and and pushing a light dumbbell across your body to just outside the landing foot. (10 landings each leg)

13 Guide for what weight you should use for a specific number of reps The following chart will help you determine the amount of weight to use when the workout calls for a specific number of reps. Find your 1 rep max in the column on the right. The colums out beside it give you the approximate weight that you'll be able to use for the reps that column represents. You may also use this chart to help determine what your approximate 1 rep max is. For example, if you can do 6 reps with 85 pounds just find 85 in the 6 rep coloum, follow the row to the left and you'll see that your approximate 1 rep max is 100 lbs. 70% 75% 80% 85% 90% 95% 1 rep max

14 How to do strength training when no facility is available. When a weight training facility is unavailable there are things that you can do that will still enable you to get in a strength training session. With the exercises listed below, resistance can be provided by using a book bag with books in it or anything like that. Just use something that provides resistance. Of course there will be limits to how much you can add so when you ve reached a point that no more weight can be added, make the exercise harder be slowing the movement down. Do 3 sets of each exercise. To make the workout go quicker use the following exercises grouped together, doing the reps required on one exercise and then going immediately to the next exercise then the next. When you ve finished 3 sets each of the exercises in that group, move to the next group. Group 1: Round the Worlds, Walking Lunge, Lying Pullover Group 2: Wood Chopper, Reverse Lunge, Lateral Hops Group 3: Straight Arm Twist, Side Lunge, Bent Over Forward Swing Group 4: Squat Jumps, Push Ups, Bentover Row Round the World Stand with feet slightly wider than shoulder width. Hold a weight (book bag) with both hands, arms extended overhead. Slowly move the weight to the right and downward, keeping the arms and legs straight and bending from the waist. The idea is to draw a circle keeping the weight as far from your bellybutton as possible. Draw five circles in that direction then five in the other direction. Wood Chopper - Stand with feet slightly wider than shoulder width, holding the weight with both hands, arms extended overhead just like with the Round the Worlds. With this exercise, instead of drawing circles, you ll do chopping movements. Keeping the arms and the legs straight, chop down to the right foot, bring the weight back up and chop down to the left foot. Continue the movement until you ve chopped to each foot 5 times.

15 Straight Arm Twist Stand with feet slightly wider than shoulder width, holding the weight with both hands, arms extended straight out in front of your chest. Bend the knees slightly. Keeping your hips squared to the font and the arms straight, twist from the torso as far to the right as possible, then move the weight back to the front position and repeat. Do 10 twists to the right then 10 twists to the left. Don t be afraid to get some speed into it with this movement as the weight moves out as well as back to the center so that you have to work to stop the weight at the center position. Have strong, powerful twists each repetition. Walking Lunge - With the book bag on your back or holding a weight in each hand with the arms down by your sides stand with your feet a shoulder width. Stand straight and tall with the chest up and look forward. Take a big step forward with your right foot allowing the hips to move toward the floor until the left knee just slightly touches the floor. When you re in this stride out position make sure that you have stepped out far enough that the right knee does not go out beyond the tips of the toes on that right foot. Now step forward driving the hips up and bringing the left foot up even with the right one. Don t lean over as you step up, lead up with your chest. Come up with power and take 12 steps with the right leg, turn around and do 12 steps back with the left leg. Reverse Lunge With the book bag on your back or holding a weight in each hand with the arms down by your sides stand with your feet a shoulder width. Stand straight and tall with the chest up, looking forward. Take a big step back with your right foot allowing the hips to move toward the floor until the left knee just slightly touches the floor. When you re in this stepback position make sure that you have stepped far enough back that the right knee does not go out beyond the tips of the toes on that right foot. Pause there then return to the start position. 12 repetitions with one leg then 12 with the other. Side Lunge - - With the book bag on your back stand with your feet a shoulder width. Stand straight and tall with the chest up and look forward. Take a big step out to the right with your right foot allowing the hips to move toward the floor until you feel a good stretch in the groin. When you re in this stride out position make sure that your right foot is pointed forward. Now push yourself back to the start position. Do 12 step outs with the right leg then 12 with the left leg. Squat Jumps - Stand with the feet slightly wider than your shoulders. You may have a book bag on your back or a weight in each hand. Dip into a squat position (don t let the knees move forward as you lower into the squat position) then explode up leaving the floor as far as possible. It s very important that when your feet come back in contact with the floor that you land in a good squat position not allowing your knees to break the plane of the tips of your toes. Make sure that your heels make solid contact with the floor and that you re not landing on your toes. Complete one rep, return to the start position then do another rep until 10 reps have been done. Lateral Hops - Stand with your feet slightly wider that your shoulders and your knees slightly bent. Explode over to the right, landing on your right leg and balance there on that right leg for a few seconds then explode back over landing on the left leg. Continue until you ve completed 10 landings with each leg.

16 Bent Over Forward Swing - Stand with a wide stance, knees bent. Bend over until your back is close to parallel with the floor holding your book bag with both hands, arms handing down toward the floor. Stay in the bent over position as you swing the book bag forward hard until the arms are parallel with the floor. At this point your arms and your back are both parallel to the floor, hold there for a second, then let the weight come back down to the start position. Do reps. Lying Pullover Lay on your back with your arms extended out overhead holding the weight (book bag) with both hands. Slide your feet toward your hips so that they are flat on the floor and the knees are pointed up with approximately a 90-degree bend in them. Keeping your arms straight move the weight from the floor to a position straight up over your shoulders (it s like an overhead throw) then slowly lower the weight back down to the floor. Do reps. Pushups Lay flat on the floor with your hands flat on the floor about 3 or 4 inches out from the center of your chest (not up level with your shoulders). Keep you body straight from head to ankles as you push up off the floor and the arms are fully extended. Come back down until your chest TOUCHES the floor and repeat. Do sets of 10 to 12 reps each set. I you re making all the reps and you re going all the way down on each rep, put some weight on your back.