* Will help to maximise performance
* May reduce the chance of injury
ALSO: No real set time period for a warm-up it is however influenced by the following:
* Time of day
* Intensity of session.
* Ability level.
* Length of session.
As a guideline I would spend no less than 10 minutes on a warm up with approximately 5 minutes being spent on that first period of aerobic activity.
Now we will move on to the gym and use a jogging machine. Now she will slowly idle on the jogging machine for 5 minutes getting her heart rate up. We will now measure the heart rate and compare it at the end of the week. I am planning on using CIRCUIT TRAINING for Jayne. This is because we can adapt it to any sport. So her stations will be:
* Sit ups to work on her abdominal area
* Light press -up
* Sit and reach test
* Short sprints
* Box press ups
* Squat thrusts
* Strait leg raise
* Row boats
* The plank
* Shuttle run
This should last about 60 minutes and she should not try to over do it. This circuit should be good for a tennis player because it can help stamina, muscular strength.
Day 2: repeat the circuit training set at the beginning (this will be done every day).
* Longer time on the jogging machine
* Introduction to small weights
* Warm- down
* Day 3:
* Circuit training
* Rowing machine for about 5 minutes
* Work on back hand and fore hand
* Work on the "Smash" shot
* Circuit Training
* Work on Abdominals
* Running on the spot
* Net Work
* Circuit Training
* More net work (fast feet)
* Warm up
* Circuit Training
* Side lunges
* Bench step ups
* Circuit training
IMPORTANT: to help this being boring we can introduce music or a friend to help.
Take a couple of steps to the side and practice a forehand movement.
Return to the middle and do the same thing five times.
Then, taking a couple of steps to the side, practice a backhand. Do this five times. Take a 10 second rest.
Next take two steps to one side and hit and two steps to the other side and hit. Do this five times and take a 10 second rest.
Next stand in the ready position and take a couple of steps forwards - bend your knees and touch the ground.
Stand up and take a couple of steps backwards and jump in the air to hit a smash. Do this five times and take a 10 second rest.
Stand in the ready position and move your feet very quickly shuffling forwards and backwards and then side to side. Do this for 20 seconds and take a 10 second rest.
Next you'll need a mat or a towel. Lie flat on your back and put your hands behind your head.
Next do sit-ups in the crunch position to work the oblique muscles in your sides. Adopt the crunch position with legs raised then with your hands behind your neck twist with your left elbow towards your right knee, then right elbow towards left knee - do 20 repetitions.
Next cross your right leg over your left knee. Lift your left elbow up to the right knee concentrating and moving in an arc and do the same on the opposite side. Do two sets of 10 on each side and then take a rest.
Sit on the mat with your hands either side of your buttocks to support your weight.
Keeping your feet together lift them off the ground and bend your knees - bringing your feet up towards your body and pulling your knees in towards your chest.
Keep your breathing consistent. Do 10 of these and take a rest.
Stand up with your feet apart and knees bent.
Put your hands behind your head and jump up into the air.
Do 10 of these and take a rest. Repeat all four exercises again remembering to take a two minute rest between them.
Put your hands on your hips with feet together. To do forward lunges, take a step forward and bend your back leg so it just touches the ground. Then push up and return to the standing position.
Do the same thing with your other leg and repeat this five times on each side. Remember to keep your back straight at all times.
Next it's time for what's known as burpees. For the beginner, put your hands on the ground with fingers taking most of the weight (i.e. not palm-down) then put your feet out behind you with toes touching the ground.
Push up with your feet, almost hopping towards your hands. Then stand up straight. Do this again five times.
Now it's time for some sit-ups. For this you'll need a mat or a towel. These types of sit-ups are known as the plank. (If you suffer from back problems you should not do this exercise).
Lie down with your hands together - palms and fingers touching - and elbows out to the side. Your forearms should be flat on the mat and should support your weight as you raise yourself off the ground - toes touching the floor and back straight as if you were a plank.
Do not bend your back or raise your bottom - keep as straight as possible. Hold this position off the ground for 10 seconds and then rest back down on the mat. Try this again building up to a 30 second hold and take a 30 second rest between each attempt.
If you find this difficult do not push yourself and try something easier.
Start from the middle of the court near the net. Move your feet very quickly almost as though you're running on the spot. Then take a quick step forwards as though you're launching into a forehand or backhand volley. Move back to the starting position and keep going again, do this for 30 seconds and then have a 30 second break. Repeat the whole routine four times.
Sit on a mat or towel. Put your hands under your buttocks to support your lower back. If you have lower back problems take extra care. You may need to bend your knees a little.
Skip for 30 seconds with a 30 second rest; then skip for 20 with a 30 second rest, then 10 seconds with another 30 second rest. Keep your knees high with your head up and stay on your toes. As you get more confident you can gradually increase the speed you skip.
Take your times for each exercise and have a two minute rest when you have done 25. If you do not have a skipping rope, follow the same pattern but by running on the spot.
Hopefully this should help.
I hope my training methods helped up get fit and lose that unwanted flab. If not repeat this or make the 7 day into and 10day etc.
BEN WARNER 11B