Speed Training for Tennis

Speed is, along with technique and co-ordination, one of the most importanterformance-limiting factors in tennis. This study offers suggestions forennis-specific speed training for a wide range of tennis coaches and activelayers.

Editors' Foreword

7

(2)

Authors' Foreword

9

(1)

Introduction: 10 points on the importance of speed in tennis

10

(1)

Some necessary theory

11

(10)

What is speed?

11

(4)

Some biologically and developmentally conditioned aspects and their significance in the game of tennis

15

(6)

Overview of biological and practical training goals and long-term planning

21

(2)

What are training goals?

21

(1)

What is long-term planning?

22

(1)

Training methods and exercises

23

(106)

General methodical hints

23

(1)

``Learning'' and training of time-programmes

24

(6)

Definition and methodical hints

24

(2)

Exercises to form time-programmes by jumps

26

(2)

Exercises to form time-programmes by throws

28

(1)

Exercises to form time-programmes by services

29

(1)

Training of reaction speed and action velocity

30

(17)

Definition and methodical hints

30

(2)

Exercises to improve reaction speed and action velocity without anticipation

32

(11)

Exercises to improve reaction speed and action velocity with anticipation

43

(4)

Training of frequency speed

47

(14)

Definition and methodical hints

47

(2)

Exercises to improve frequency speed with focus on legs

49

(9)

Exercises to improve frequency speed with focus on shoulders/arms

58

(3)

Combined training of action velocity, frequency speed, strength-speed and coordinative abilities

61

(16)

Definition and methodical hints

61

(1)

Exercises for the combined improvement of action velocity, frequency speed, strength-speed and coordinative abilities

62

(15)

Training of complementary performance-determining factors

77

(52)

General comments

77

(1)

Strength training

77

(1)

Definition and methodical hints

77

(3)

Basic exercises to stabilise the abdomen and back muscles

80

(4)

Exercises to improve chest, shoulder and arm muscles by the basic method

84

(7)

Exercises to improve the hip and leg muscles by the basic method

91

(3)

Exercises to improve the hip and leg muscles by the speed-oriented maximum strength method

94

(2)

Explosive strength exercises to improve hip and leg muscles

96

(1)

Reactive strength exercises to improve foot, leg and hip muscles

97

(4)

Explosive strength exercises to improve shoulder and arm muscles

101

(4)

Reactive strength exercises to improve shoulder and arm muscles

105

(2)

Exercises to improve foot and leg muscles

107

(7)

Endurance training

114

(1)

Definition and methodical hints

114

(2)

Training programmes

116

(1)

Flexibility training

117

(1)

Definition and methodical hints

117

(1)

Exercises to improve flexibility

118

(11)

Training programmes for short and medium term planning

129

(6)

Training programmes for training units

129

(5)

Suggestions for the planning of training units

131

(3)

Training programmes for microcycles

134

(1)

Bibliography and Authors' Profile

135

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.