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Six Week Training Programme for Tennis

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SHARIAR HIME Title Page INTRODUCTION S.P.O.R.T. F.I.T.T. FOOD PROGRAMME SESSIONS MY PROGRESSION The sport in which has been chosen for the six-week training programme is tennis, and I have decided that I will take part in it by me instead of training a group of people. First, I will tell you an assessment of me with the following criteria: a) Ability - I am able to play tennis and am well aware of the: * Rules of the game; * How the equipment works to my best advantage; * How the body moves and the factors that have power over it's movement; * The tactics of the game; * What skills are required of me; I feel confident that I can increase my performance in tennis in my six-week programme. b) Fitness - I have tested my aerobic capacity with the 'multistage fitness test' and I got 12.8, which is a high score according to 'The World Of Sport Examined' book. I will test myself again after three weeks then again after six weeks to see if there is any improvement. c) Age - I am 15 years of age and this has its advantages and disadvantages. The advantage(s) are: * My arteries are more elastic than a 40 year old so it's very unlikely to develop a poor blood pressure. * I'm at a young age so I can tone my body into what I want. ...read more.


and then follow through by using your whole body * Volley - same principles as the serve however, this is after a serve and you do not let the ball bounce. The book called 'The World Of Sport Examined' provided some of the following information. Specificity - we need to use a training programme, which puts regular stress on the muscle groups we are concerned with. In my training programme I must be specific in what I wish to develop, they are the following: * Leg muscles * Upper body strength Progression - when we increase the amount of exercise we do, we place added stress on our body systems in a progressive way. Too big an increase in stress can cause us to stop training, or suffer injure. An increase in stress, which is not big enough, can lead to staleness and boredom. It is not only our muscles, which have to adapt to greater stress being put on our bodies. Bones, ligaments, and tendons also have to change. We need to understand our training thresholds so that we do not over work or do too little training, we can do this by checking our heart rates during exercise. I will firstly train for one hour any day for five days a week I will do this for two weeks, then I will move onto two hours a day a week I will do this for two weeks, and then onto three hours a week I will do this for two weeks. ...read more.


Rear foot must point straight forward. Hold when stretch is felt in calf of rear leg. Repeat wit opposite leg. Stretch two Frontal view This stretches the hamstring muscle at the back of the thigh. Stand upright with feet wide apart, hands on hips. Push bottom backwards, then pivot forward form hips, with back forwards. Only then, drop hands well in front of feet. Hold when 'pull' is felt at the back of the knees. As flexibility increase, move feet closer together. Stretch three Right Arm Left Arm This stretches triceps. You get your left arm over your back and then push elbow downwards until stretch is felt. You repeat this for the other arm. Stretch four Left Arm Right Arm This stretches your shoulders. You extend the arm you intend on stretching, and then you take your opposite arm and push the arm across your body. Exercises Exercise 1 Push-ups This exercise strengthens your biceps and triceps. You lie down flatly, then push up with your arms by locking them (straighten them) then bend arms until your chin touches floor. You do this repeatedly until you have reached your target. Exercise 2 Sit-ups This exercise strengthens your abdominal muscles. You lie down flatly, then you bend both your legs towards the body and then you put both hands behind your ears and make sure that your elbows are at a 180-degree angle to your other arm. Then you push your back up slightly until you can feel pain in abdomen. You do this repeatedly until you have reached your target. Training ...read more.

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