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FUNDAMENTALS OF STRENGTH AND CONDITIONING FOR TENNIS

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Overview

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Off Court Presentation Topics Covered:                                              On Court Demonstration Topics Covered:

- Long Term Athletic Development                                                            - Proper way to Build a Warm Up

- Importance of a Proper Season                                                              - What to look for                                                                                                                                                prematch/practice/training

- Importance of Sport Specific Training                                                     - Examples of Tennis Specific Exercises 

- Science Behind Warm Up and Cool Down                                              - Areas to focus on/ What makes                                                                                                                                                      in "sport Specific"

- Questions and Dialogue                                                                          - What to Look for in a Cool                                                                                                                                                           Down/Proper ways to Recover

Syllabus

Introduction

  • Introduction and Course Overview
  • Understanding Course Take-Aways and Components
  • Physiological Benefits of Having a Strength and Conditioning Program for Kids
  • Health Promotions
  • Improving Physically Through the Five S’s of Balyi and Hamilton

Coaching

  • Skill/Suppleness (Flexibility)
  • Stage 1 Coaching with Ages 6-9
  • Stage 2 Coaching with Ages 8-12
  • Consolidating Stage Coaching
  • Mission Accomplished Stage Coaching
  • Applying the Concept Through Routines and Habits
  • Developing a Positive View for Students
  • Developing a Positive View for Students Continued
  • Importance of Physical Activity for Development
  • Physiology of Tennis
  • Match Analysis and Changing Factors

Physical Components

  • Cardiorespiratory Major Physical Components
  • Speed and Agility Major Physical Components
  • Strength Major Physical Components
  • Flexibility Major Physical Components
  • Execute the Best Performance Test
  • Power Production
  • Fatigue and Performance
  • Nutrition, Understanding and Adaptability
  • Final Thoughts

Injury Prevention

  • Cognitive Warmup
  • Injury Prevention in Tennis
  • Injury Prevention Assessments
  • Analysis and Control in Injury Prevention
  • Prevent Early Onset of Injury Through Corrective Exercises

Changing Courts

  • Understanding Court Variables to Maximize Performance
  • Perform on the Grass
  • The ins and outs of the Hard Court
  • Increase Performance on the Clay

Technical

  • Increasing Power Through Correct Rotations
  • Recovery
  • Planning for High Performance
  • Strength and Conditioning Plan Example
  • Closing Remarks and Questions

Part 3: Sample Workout

  • Professional Warmup and Workout for Maximizing Performance

Taught by

Costa Pe...

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