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A six-week training program to improve Tennis skills.

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Introduction

Training program I have created a six-week training program to improve Tennis skills, and fitness aspects required for all areas of Tennis. I have to take into account its relevance to the activity, as well as the ability to select exercises that will aim to do this. Within my program I am going to include various training methods to improve on general and specific areas of fitness, and different methods to improve on tennis skills. I will try to plan activities on, and using a Tennis court, so they can get a good feel for the court, and will also help with poisoning. Week 1: Session 1: 20 minute run at medium pace for about 3km. Heart rate 140bpm, at a steady rate during the run. Session 2: Illinois Agility run. Cones set into formation and run, and turn quickly and sharply to complete the timed course. Note the time taken and record time to improve on later in the week. Session 3: Circuit training. 1 min of press-ups and sit-up, with 3 min gap in-between, and repeat twice. ...read more.

Middle

Session 2: 1 hour of Tennis skills. Serving, return of serve forehand and backhand. Also forehand and backhand Drop shots, and returning fed drop shots. Session 3: Fartleck, 10 min walk, 5 min jog, 20 sec flat-out sprint. 5 min walk for warm down. Spend 5 min stretching for warm down. Week 6: Session 1: 30 min of weight training, muscular strength and endurance. For example, 2 min of Shoulder press's, then rest. 2 min of upright rowing, then rest. 2 min of close leg squat's, then rest. 2 min of abdominal curls, then rest. Repeat sequence twice. Session 2: 1 hour of Tennis skills. On court stretching to play various shots, fed all over the court. Also speed and agility training, running to a fed drop shot and returning, alternating forehand and backhand. Session 3: Full game of Tennis, best of 3 sets, singles. Before each session, a thorough warm is needed. It should include jogging and stretching exercises to increase flexibility and to help avoid injury. Also a short warm down is required at the end of each session. ...read more.

Conclusion

Our bodies are able to adapt to more stress by becoming fitter. Consequently, our bodies will adapt to less stress/ it only takes 3-4 weeks for our bodies to get out of condition. We can lose our aerobic fitness more easily than anaerobic as the muscles quickly lose much of their ability to use oxygen. Tedium- we must make our training programmes interesting. Tedium should be avoided by using a variety of enthusiasm. We can also avoid exercise injuries by varying the way we perform certain activities. The principles of F.I.T.T. When planning a training programme, we need to think about frequency, intensity, time and type. These are called the F.I.T.T principles: Frequency- this is training frequently. We should train at least 3 times a week. Our bodies will need time to recover between sessions, so we should space them out over the week. Intensity- this is to work harder. We will not improve our fitness unless we work hard enough to make our body systems adapt. Time- if we wish to improve our aerobic fitness, we must make our training sessions longer, gradually over time. We should also increase the heart rate level at which we work. Type- We should develop the right fitness and skills for our sport. ?? ?? ?? ?? 1 ...read more.

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