16th Coaches Conference 2011 Slovenia strength endurance flexibility Coordination Coaches Conference, Slovenia general training general athletic training: ... J. Weineck, changed by

Coaches Conference, Slovenia

16th Coaches Conference 2011

16thCoaches Conference, Slovenia

Slovenia


National performance center


10 Partner Academies10 Headcoaches10 Physical coachesabout 60 players in the national team (C-/B-/A)


National performance center Swiss Tennis players +

Internationale academie5 indoor courts

7 outdoor courts + 1 physical outdoor court


Fitness / strength room

Room for massage

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

generalathletictraining


oriented training

trainingcoordinationagility

planning

prevention

endurance /

strength


Speed, Quickness and Agility



general / oriented training

We talk about a training method


speed strength endurance flexibility Coordination

general training

general athletic training: unspecific work – to train the athletes potential

oriented training

training of the conditional abilities and physical factors with similar movements like the tennis game

Training method after P. Paganini, 2005

training method


training similar movements like the tennis game

integrated training

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.

specific training

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.

prevention

training

training forms with preventive effects regarding the loads and requirements of tennis


training method

Speed/Quickness Strength endurance flexibility coordination

general training

oriented training


oriented training

integrated training

specific training

prevention training special category



general athletic potential +coordination abilitiy

oriented athletic potential

player potential assessment


tennis-specific potential


general training oriented training

strength strength

• Train with 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

Use equipments such as:

• Medicine-balls

• Elastic-bands

• Cable-machines

• Weights


endurance endurance

• Different methods and load intensities.

• Use the principles of polarised training

• Use the intermitted method in different

variations

• Intermitted training in combination with

oriented exercises (quickness or strength).

Loading-relaxing-time:

examples.: 15/30 or 20/30 or 10/20 ...



strength strength

• Train with 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

Use equipments such as:

• Medicine-balls

• Elastic-bands

• Cable-machines

• Weights


endurance endurance

• Different methods and load intensities.

• Use the principles of polarised training

• Use the intermitted method in different

variations

• Intermitted training in combination with

oriented exercises (quickness or strength).

Loading-relaxing-time:

examples.: 15/30 or 20/30 or 10/20 ...



Speed / agility / quickness 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”

• 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 hand-

eye-foot

• Train the sub-factors of speed and quickness


coordination / technique 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

• 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





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 1st and 2nd step = press into the

ground


81.1 %

running sideways

(baseline)

running forward

French Open 2007 (4 Qu, 2 SF, F)

running direction: all shots under pressure

71.8%

running

sideways

(baseline)

running

AUS Open 2006 (4 Qu, 2 SF, F)


13%

3%2.9%

running forward

running sideways

(net)

running

backwards

K. Weber / et al. / GER

71.8%

17%

3.4%7.8%

running

forward

running

sidways (net)

running

backwards


athletic skills in tennis



athletic skills in tennis



acceleration position


TRADITIONALACCELERATION

POSITION

slide from: Mark Kovacs, USTA


Stride Length

Force into the ground

Strength Training

StabilityAnkle,

what makes you fast? Key points


Stride Frequency

Ankle, Knee, Hip

Flexibility in functional range of motion

slide from: Mark Kovacs, USTA


what makes you fast? Key points

dynamic balance

to differentiate between small and large footwork


short contact time

high effectivenessto change the direction

perceptionandanticipation

to stop and to adjust


changing of direction� The red axes show us the perfectly balanced body centre of gravity.

� The large distance between the feet is


the feet is necessary to execute an explosive change of direction – force into the ground.


Fly, play and stabilize



tennis running principles

60%

80%

100%


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.

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 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?



to start / to accelerate

the balance / to stop / to transfer

tennis on hart court – what makes it special?


the balance / to stop / to transfer

to start / to accelerate

to coordinate (timing) arm and legs


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 ….:

tennis on hart court – what makes it special?


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


training method

Speed/Quickness Strength endurance flexibility coordination

general training

oriented training


oriented training

integrated training

specific training

prevention training special category






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


• If … racquet speed � at the point of contact is

important …

• If … the 1st and 2nd step and to press into

the ground is important ….


quickness training / sub factors

Starting – SpeedBreaking – Speed

Acceleration – Speed Action – SpeedReaction – SpeedPerception - SpeedAnticipation – Speed

Etc.

Etc.

acoustic

visual

tactile


Anticipation – SpeedDecisions – SpeedAction – speed

Frequency – Speed (cyclic)Reactivity – Speed (acyclic)

Elementary – Speed �� Time programs (cyclic / acyclic)

Complex – Speed (all inclusive)

Etc.

Etc.


100 %

85 %

F

intramuscular coordination

isometric (-110%)

130% - 150%

plyometricF max

relation between F to V


85 %

70 %

50 %

30 %

100 %V

quickness / speed

strength speedmax performanceP max

V max

volume strength

concentric +- eccentric

plyometric/ reactivtraining


strength requirements for tennis players

Strength / Force

Endurance StrengthHigh-speed StrengthMax Strength 100%


Endurance of high-speed strength

Endurance of explosiveStrength

Starting StrengthExplosive Strength

J. Weineck, changed by P. Paganini, 2005


Planning / Periodisation


Planning / Periodisation


Planning - periods

• In the literature we find often ….

• Tennis reality is ….

• Guidelines of planning


nach F. Zintl

• Guidelines of planning

• 3 weeks of physical preparation – blocs

• Planning a week

• Planning a day

• Planning a lesson


� preparation-period

(extensive / intensive)

� Contest-period(intensive / explosive)

Example:Endurance-athletestakes 4-12

Planning - periods


(intensive / explosive)

� direct match

preparation

� Period between

Contests

takes 4-12 weeks for such a planning

That's 1-3 Month!

nach F. Zintl


possibilities to plan several weeks

Intensity / load

3

2

97

6 10100%

Planning the load / intensity over weeks


Time

exte

nsiv

e

inte

nsiv

e

expl

osiv

e1

2

8

65

4

101160%

80%

40%12

„Brid

ge“


XS = „Bridge“S = extensiveL = intensiveXL = explosive

Intensity

L

XL

L

XL XL

L

XL

Planning the week: intensity and load


Mon

day

Tue

sday

Wed

nesd

ay

Thu

rsda

y

Frid

ay

Sat

urda

y Time

SL L

S

XS

LS

Sun

day

XS

Coaches Conference, Slovenia Intensity

Planning guidelines: Swiss Tennis (after: P. Paganini, 2005)


preparation1

preparation2

preparation3intensive week

tournaments

Regeneration Regeneration

tournaments tournaments

TimeMin. 6 Weeks Max. 12 Weeks

10-20days

10-20days

3-6days


year planning guidelines:

• Preparation period (3 weeks)

• Intensive weeks (5-8 days)

Planning guidelines Swiss Tennis (P. Paganini, 2005)


• 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



Planning / Season



Planning types / preparation period of 3 weeks

6 weeks between preparation periods


12 weeks between preparation periods

Flexible version: 6 – 12 weeks between preparation periods

after P. Paganini, 2005


physical guidelines:

• Act on facts � physical tests – objective goals

• Discuss with the tennis coach and the player �

subjective goals

Planning / preparation period of 3 weeks


subjective goals

• Take the feedbacks from the last preparation period �

progressive performance

• Keep the long term goals in mind


Setting the

goals

• … for general athletic (physical

factors) and coordination level

• … for oriented movements and train with

the physical factors

Planning / preparation period of 3 weeks


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

Monday

Tuesday

Wednesday

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


Wednesday

Thursday

Friday

Saturday

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)


Planning / a day

Guidelines to plan a day are:

1. Session: quickness and agility training

2. Session: coordinationTennis sessions


3. Session: Explosiveness and strength speed

4. Session: Strength training

5. Session: Endurance and prevention


4 points to define a lesson

Example:

1. Physical factor speed and agility

2. Energy load alactacid-lactacid complex ( 8” - / >15”)


2. Energy load alactacid-lactacid complex ( 8” - / >15”)

3. Method oriented training

4. Remarks 1. / 2. step – push as hard as possibleaxis rotationpliometric as pre-fatique


Thank you for


Thank you for your attention

Documents

16th Coaches Conference 2011 Slovenia strength endurance flexibility Coordination Coaches Conference, Slovenia general training general athletic training: ... J. Weineck, changed by