Table 3
Training methods and systems used with the TPG and ATRG groups.
| Capacity | Training methods and sys-tems | Activities or exercise |
| Maximum strength | I: 65-80%; S: 3-5; R: 6-12; Rt: 2-3’ | Crunches, lower-back on Roman chair, sit-ups, leg curls, bench press, pullover, pulley triceps, biceps curl with dumbbells, reverse flies |
| Specific strength | Plyometric method (I: Heights of 40-60 cm; S:3-5; R: 5-10; Rt: 3’) Multiple horizontal jumps (S: 3-5; R: 5-10; Rt: 3’)Multiple throws: (I: 30-60%; S: 3-5; R: 5-10; Rt: 3’) | Plyometry: drop from a height of 40-60 cm followed by a quick jump upwards Multiple forward jumps: travel as far as possible with a set number of jumps Multiple tosses of a medicine ball simulating serve, forehand and backhand technique |
| Base endurance III/Aerobic endurance | Variable continuous method: (I:65%-75% Max HR; Du: 30-60’) | Aerobic pace run (65-75% Max HR) combined with short (5-20”) high-intensity actions (85-90% Max HR) including changes of pace, direction and accelerations and decelerations |
| Specific endurance/ Anaerobic endurance | Intensive interval method with short intervals: (I: W 90-100% Max HR, Rt 120 bpm; S: 3-4; R: 3-4; Du: 20’’-30’’; Rt: 2-3’/5-10’) Intensive interval method with extremely short intervals: (I:W95%-100 Max HR – Rt 120 ppm; S: 3-4; R: 3-4; Du: 8’’-15’’; Rt: 2-3’/5-10’) | On-court exercises with ball and racket, including specific movements and basic shots (serve, forehand, backhand, volley and smash): Example 1. Serve-forehand-backhand Example 2. Serve-forehand-backhand-forehand volley- backhand volley-smash Example 3. Serve-forehand volley-backhand volley: |
| Reaction speed | Starts and exercises and reaction games | Example 1. Starts from different positions with visual and auditory stimuli: lying down (face-up, face-down), seated, back turned, standing, racing standing and crouching start. Example 2. Throw a ball at the tennis player, who has to catch it as quickly as possible. Example 3. The tennis player stands inside a square marked out by four numbered cones. The trainer calls out the numbers and the player has to touch them as fast as possible. |
| Acceleration capacity | Racing technique exercises Chasing and speed games Slopes and dragging: (I:95-100%, R:4-8; Di: 10-30 m; Rt: 1’-3’) | Racing technique exercises. Examples: Skipping, progressive skipping, heels to buttocks, high and long jumps. Speed and chasing games. Examples: run after someone placed 2 metres away. In two groups of five tennis players standing opposite each other, one is even and the other odd. The teacher says a number, and if it is even, the even group has to chase the odd group and the other way round. Slopes and dragging: slopes with a 6% off-level. Dragging with a speed loss of 10% of their record for the distance. |
| Flexibility | Active and passive stretching and PNF | General stretching exercises to improve the flexibility of the body’s main joints and muscle groups by means of active and passive stretching. Stretching exercises targeting the short muscles and PNF. |
| Note. I: intensity: S: series: R: repetitions; Du: duration; Max HR.: Maximum heart rate; bpm: beats per minute; Rt: rest; Di: distance; W: work time. | ||
