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.|