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Tennis player - Attributes a tennis player needs are Speed, Endurance and Flexibility

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Introduction

Introduction Activity: Tennis player 3 Attributes a tennis player needs are Speed, Endurance and Flexibility How will I test my Speed, Flexibility and Endurance? Flexibility - I will do the touch box test to measure my flexibility Speed - I will place 2 cones 20 metres apart and do shuttle runs for 30 seconds. I will also do a 100m sprint and record the time. Endurance - I will do a bleep test and record the level I get. How am I going to carry out my experiment? First I am going to try and take a measure of my speed, endurance and flexibility. Once I have taken the results from the tests above. I will set up a training programme designed to make these 3 attributes better, this training programme is to last 6 weeks, At the end of the 6 weeks I will re-take the tests and hopefully each attribute will have improved. Why will a Tennis player need "Speed"? A tennis player need speed so he can be from one side of the court to the other very fast in order to return shots more easily. A tennis player needs fast twitch fibres in the muscle these fibres twitch fast and give sudden bursts of power/speed. Why will a tennis player need "Endurance"? A tennis player will need endurance because a tennis match can last up to 4 hours if it is played over 5 sets. ...read more.

Middle

Interval Training - Periods of training over measured distances followed by rests. This allows the production of lactic acid in the muscles to be removed. Circuit Training - Carrying out certain activities at different station this allows the different parts of the body to be improved and also the cardiovascular and respiratory system can be improved. It is an extremely flexible training technique as many people can do the circuit at the same time and also the repetitions, sets and weights can be adjusted easily. Dynamic Strength (isotonic) - The muscular strength a person needs to support there own body weight over a prolonged period of time or to be able to apply a force against an object. Explosive Strength (isokinetic) - Muscular strength used in one short sharp burst (sprinter) If you train hard you can increase the tidal volume this allows more oxygen to be taken to your muscles therefore increasing the performance. Benefits of performance can be shown in 3 different areas: Respiratory: More alveoli become utilized Lung capacity increases Inspiration and expiration increases Intercostal muscles strengthen (respiratory muscles) Vascular: Venus returns will get better Gaseous exchange becomes more effect Strengthens arteries so they can withstand greater pressures of blood Cardiac: Higher work rate of heart Resting rate of heart will decrease Strengthens muscle surrounding the heart Stroke volume will increase so more blood can be pumped per beat Warm Up and Down Warm Up Warming up is a key factor in the performance of sport. ...read more.

Conclusion

3 - Shuttle run speed test 1 Shuttle run speed test 2 Shuttle run speed test 3 Shuttle run speed test 4 Shuttle run speed test 5 Time Taken Week 4 - Shuttle run speed test 1 Shuttle run speed test 2 Shuttle run speed test 3 Shuttle run speed test 4 Shuttle run speed test 5 Week 5 - Shuttle run speed test 1 Shuttle run speed test 2 Shuttle run speed test 3 Shuttle run speed test 4 Shuttle run speed test 5 Week 6 - Results - Flexibility These are the tests I performed FLEXIBILITY - Week 1: I will do the touch box test and record my results. Week 2-5: I will perform a variety of different stretches to improve my flexibility, when I stretch the stretches will be held for 15secs per stretch. (calf, deltoid ,hamstring ,quadriceps ,triceps etc...will be stretched) Week 6: I will repeat the touch box test and hope to find improvement. Week 1 - Distance Week 2 - Perform all different stretches and then test how far past your feet you can get Distance Week 3 - Perform all different stretches and then test how far past your feet you can get Week 4 - Perform all different stretches and then test how far past your feet you can get Week 5 - Perform all different stretches and then test how far past your feet you can get Week 6 - ...read more.

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