16th Coaches Conference 2011 Slovenia

16 th Coaches Conference, Slovenia 16th Coaches Conference 2011 Slovenia

National performance center 10 Partner Academies 10 Headcoaches 10 Physical coaches about 60 players in the national team (C-/B-/A)

5 indoor courts 7 outdoor courts + 1 physical outdoor court Fitness / strength room Room for massage National performance center Swiss Tennis players + Internationale academie Restaurant / Swiss Tennis Federation / administration (~35 employers) Lecture rooms / Player`s Lounge 5 tennis coaches / 2 physical coaches / 1 psychologist / 1 school teacher / 1 consultant Players: up from 12 years to 30 years old

overview of the topics general athletic training coordination agility endurance / prevention planning oriented training strength

Speed, Quickness and Agility general / oriented training We talk about a training method

training method Training method after P. Paganini, 2005 general training oriented training integrated training specific training prevention training speed strength endurance flexibility Coordination general athletic training: unspecific work to train the athletes potential training of the conditional abilities and physical factors with similar movements like the tennis game tennis and physical training (general or oriented) take place directly alternated. Tennis and physical exercises have a direct connection. Certain physical factors and movements being worked on. It s a physical tennis training with the focus on one or several physical factors. During the exercises the player has to present the physical abilities about a certain physical factor. training forms with preventive effects regarding the loads and requirements of tennis

training method general training oriented training integrated training specific training prevention training Speed/ Quickness Strength endurance flexibility coordination special category Training method after P. Paganini, 2005

player potential assessment general athletic potential + coordination abilitiy tennis-specific potential oriented athletic potential

general training oriented training strength strength Trainwith different methods: depends on planning and the players individual setup functional-training training with machines prevention training training with the barbell... / etc. train with different speed and loads endurance Different methods and load intensities. Use the principles of polarised training Use the intermitted method in different variations Use equipments such as: Medicine-balls Elastic-bands Cable-machines Weights endurance Intermittedtraining in combination with oriented exercises (quickness or strength). Loading-relaxing-time: examples.: 15/30 or 20/30 or 10/20...

general training Speed / agility / quickness oriented training Speed / agility / quickness Train the tennis running principles: 60% or 100% not 80%! Linear and lateral movements Speed training is always a combination of coordination and speed-elements. Train the sub-factors: separated and complex Attention: speed-barrier coordination / technique Differentiate / orientation / reaction/ rhythm / balance Differentiate the upper body action and the lower body action Coordination is just useful if it`s fast and precisely Learn to start, to stop and to change the direction learn to sprint: running exercises Train the tennis running principles: 60% or 100% not 80%! Endurance of quickness and speed-training Differentiate small and large footwork Precisely footwork coordination of handeye-foot Train the sub-factors of speed and quickness coordination / technique Differentiate of several speed and frequency Learn axes rotation Learn dynamic balance and energy transfer Learn to throw balls in forehand and backhand movements Learn the different ways of footwork position to hit a ball

Speed, Quickness and Agility What are the key points

the modern game The highest value = Explosiveness!!! The modern game is about athleticism! Racquet speed at the point of contact The 1 st and 2 nd step = press into the ground

running direction: all shots under pressure French Open 2007 (4 Qu, 2 SF, F) 81.1 % 2.9% 13% 3% running sideways (baseline) running forward running sideways (net) running backwards AUS Open 2006 (4 Qu, 2 SF, F) 71.8% 17% 7.8% 3.4% running sideways (baseline) running forward running sidways (net) running backwards K. Weber / et al. / GER

athletic skills in tennis 16 th Coaches Conference, Slovenia

acceleration position TRADITIONAL ACCELERATION POSITION slide from: Mark Kovacs, USTA

what makes you fast? Key points Stride Length Stability Ankle, Knee, Hip Stride Frequency Force into the ground Strength Training Flexibility in functional range of motion slide from: Mark Kovacs, USTA

what makes you fast? Key points perception and anticipation dynamic balance short contact time high effectiveness to change the direction to differentiate between small and large footwork to stop and to adjust

The red axes show us the perfectly balanced body centre of gravity. The large distance between the feet is necessary to execute an explosive change of direction force into the ground. changing of direction

16th Coaches Conference, Slovenia Fly, play and stabilize

tennis running principles 100% 80% 60% Blue and red: the result is the same energy effort: average = 80% 80% runner: he runs the same speed, often with small steps, there are no dynamic accents and explosiviness. He invest no additional energy to be quick as possible in the right hitting position. He just can reach the ball. He runs and works with the upper leg. It looks clumsy he is a hard runner. 100% 60% runner: he is dynamic, explosive, uses his strength power. He differentaites between small frequency and large explosive steps during all change of directions. He works a lot out of the foot-ankle and he dances on the court. He moves smart and light. He uses the variations of the speed and uses the adjustments steps (to stop) and the starting steps to start.

80% runner: he runs the same speed, often with small steps, there are no dynamic accents and explosiviness. He invest no additional energy to be quick as possible in the right hitting position. He just can reach the ball. He runs and works with the upper leg. It looks clumsy he is a hard runner. 100% 60% runner: he is dynamic, explosive, uses his strength power. He differentiates between small frequency and large explosive steps during all change of directions. He works with the foot ankle. He dances on the court. He moves smart and light. He uses the variations of the speed and uses the adjustments steps (to stop) and the starting steps to start.

what makes it special? 16 th Coaches Conference, Slovenia

tennis on hart court what makes it special? to start / to accelerate the balance / to stop / to transfer to coordinate (timing) arm and legs to start / to accelerate

tennis on hart court what makes it special? To start demands: Reactivity, concentric high-speed-strength, explosive-strength, strength-volume, coordination, etc. To accelerate..: Acceleration-speed, frequency-speed, coordination (smart-movements or economy-movements) To balance.: orientation, differencing, reaction, rhythm, body-stabilisation To stop.: Eccentric strength, balance, body-stabilisation To transfer.: coordination, ability to transfer the strength (coordination-strength), economy, precisions, To contract and to relax the muscles To coordinate arms and legs demands timing and movements of high qualities

Speed, Quickness and Agility Good to know about training knowledge

the modern game IF the highest value is explosiveness. If the modern game is about athleticism If racquet speed at the point of contact is important If the 1 st and 2 nd step and to press into the ground is important.

quickness training / sub factors Etc. Etc. Etc. Etc. Starting Speed Breaking Speed Acceleration Speed Action Speed Reaction Speed Perception - Speed Anticipation Speed Decisions Speed Action speed Frequency Speed (cyclic) Reactivity Speed (acyclic) Elementary Speed Time programs (cyclic / acyclic) Complex Speed (all inclusive) acoustic visual tactile

relation between F to V 130% - 150% plyometric / reactiv training - eccentric 100 % 85 % 70 % 50 % 30 % F F max P max concentric + isometric (-110%) intramuscular coordination V max 100 % volume strength strength speed max performance quickness / speed V

strength requirements for tennis players Max Strength 100% Explosive Strength Strength / Force High-speed Strength Starting Strength Endurance Strength Endurance of high-speed strength Endurance of explosive Strength J. Weineck, changed by P. Paganini, 2005

16 th Coaches Conference, Slovenia Planning / Periodisation

Planning - periods In the literature we find often. Tennis reality is. Guidelines of planning 3 weeks of physical preparation blocs Planning a week Planning a day Planning a lesson nach F. Zintl

Planning - periods Example: Enduranceathletes takes 4-12 weeks for such a planning preparation-period (extensive / intensive) Contest-period (intensive / explosive) direct match preparation Period between Contests That's 1-3 Month! nach F. Zintl

16 th Coaches Conference, Slovenia Planning the load / intensity over weeks Intensity / load 100% 80% 60% 40% 1 possibilities to plan several weeks 2 3 7 9 4 5 6 8 10 11 12 Time extensive intensive explosive Bridge

16 th Coaches Conference, Slovenia Intensity Planning the week: intensity and load S XL L L XL XL S L XL S XS = Bridge S = extensive L = intensive XL = explosive XS XS Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Planning guidelines: Swiss Tennis (after: P. Paganini, 2005) Intensity preparation 1 Regeneration 10-20 days tournaments Min. 6 Weeks preparation 2 10-20 days preparation intensive week 3 tournaments tournaments 3-6 days Max. 12 Weeks Regeneration Time

Planning guidelines Swiss Tennis (P. Paganini, 2005) year planning guidelines: Preparation period (3 weeks) Intensive weeks (5-8 days) Normal training - weeks Tournament period (6-12 weeks) Regeneration weeks (3-7 days) Sport medical tests / performance tests on or of court

Planning / year plan 16 th Coaches Conference, Slovenia

Planning / Season 16 th Coaches Conference, Slovenia

Planning types / preparation period of 3 weeks 12 weeks between preparation periods Flexible version: 6 12 weeks between preparation periods 6 weeks between preparation periods after P. Paganini, 2005

Planning / preparation period of 3 weeks physical guidelines: Act on facts physical tests objective goals Discuss with the tennis coach and the player subjective goals Take the feedbacks from the last preparation period progressive performance Keep the long term goals in mind

Planning / preparation period of 3 weeks Setting the for general athletic (physical goals factors) and coordination level for oriented movements and train with the physical factors for integrated and specific trainings together with the tennis coach for prevention training discuss with the doctor and the physiotherapist Start to plan week per week later day per day

Planning / a week Guidelines with no tournament at the end of the week 1. Quickness, agility and explosiveness 2. Coordination and strength 3. Endurance and prevention 4. Repetition of quickness and agility (pre fatigue situation) 5. Mixture of strength to strength-speed and explosiveness 6. Repetition of endurance (pre fatigue situation) 7. Repetition of strength (pre fatigue situation) 8. Repetition of endurance and prevention (pre fatigue situation) Monday Tuesday Wednesday Thursday Friday Saturday

Planning / a day Guidelines to plan a day are: 1. Session: quickness and agility training 2. Session: coordination 3. Session: Explosiveness and strength speed 4. Session: Strength training 5. Session: Endurance and prevention Tennis sessions

4 points to define a lesson Example: 1. Physical factor speed and agility 2. Energy load alactacid-lactacid complex ( 8 - / >15 ) 3. Method oriented training 4. Remarks 1. / 2. step push as hard as possible axis rotation pliometric as pre-fatique

16 th Coaches Conference, Slovenia Thank you for your attention