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The level of tennis, as far as the outcome of general matches is concerned, depends on the players" rich experience and tenacious perseverance. For professional athletes, victory or defeat depends on their superb skills, super perseverance and good athletic talent. For athletes at the international level, victory or defeat depends on the results of professional training and the psychological quality of the athletes themselves, as well as the support of their sponsors and related people around them (such as sponsors, coaches, etc.). Therefore, professional training plays a decisive role.
The relationship between tennis and the human body and the goals of training
The power of the athlete's swing when hitting the ball starts from the upper body. It spreads from the lower limbs through the waist and then through the trunk to the upper body and to the shoulders, arms and wrists of the upper limbs. finger. The overall strength comes from the strength of the lower body, plus the strength of the waist and the strength of body rotation, which are transmitted to the tennis racket through the arms to perform work. Therefore, the focus and method of muscle strength training for tennis players should be targeted at the muscle groups that directly produce the force required for movement, and at the same time, the trunk and lower body that assist in swinging the racket should be taken into consideration to strengthen the training.
Muscle training that directly produces the force required for movement
1. Strength and speed training should be systematically targeted at shoulder and arm muscle groups.
2. Grip strength training to strengthen the flexor and extensor muscles around the wrist joint.
Training that indirectly affects muscle groups
1. Generally speaking, the waist and feet account for 2/3 of the overall strength, while the arms only account for 1/3. Therefore, when arranging training courses, attention should be paid to balanced training of upper and lower limbs.
2. If you want to increase the flight distance or power of the ball, it is more appropriate to use squat training to strengthen muscle strength. At the same time, weight training should also be added to strengthen the back muscles and enhance the strength of the trunk.
Strength endurance training can be divided into muscle strength training, muscle endurance training, muscle speed strength training and cardiorespiratory endurance training.
Since tennis is a sport that combines strength and speed, what tennis players need to improve most is speed strength. The focus of improving speed strength is "how to exert maximum muscle strength and speed in a short period of time."
Usually it is necessary before increasing speed and strengthImprove muscle strength first. With solid muscle strength as the backing, speed and strength can be improved more effectively.
If divided according to the different purposes of training, the specific training methods are as follows:
1. Improve muscle strength: do 1 to 3 times, bear 90% to 100% of the weight, and do 1 to 3 groups.
2. Strengthen muscle strength: do 6 to 10 times, bear 80% to 90% of the weight, and do 3 to 5 groups.
3. Increase muscle cross-section: do 8 to 15 times, 80% to 60% of the weight, and do 3 to 5 groups.
4. Muscle strength: Use a load that can complete the training within 10 seconds (such as 80% of the maximum muscle strength, do it for 10 seconds, do as much as possible).
5. Speed strength: Use a load that can complete the training within 20 seconds (such as 60% of the maximum muscle strength, do it for 20 seconds, do as much as possible).
6. Muscle endurance: 30 to 90 times, 30% to 60% load, 3 to 5 groups.
If divided by the training focus of each period throughout the year, the method is as follows:
1. Preparation period (at least 3 months):
① First carry out 50% to 70% weight-bearing training for 12 to 20 times and 2 to 3 groups for 2 to 3 weeks.
② Carry out training for 8 to 10 weeks with training methods that strengthen muscle strength or increase muscle cross-section.
2. Early game: It is advisable to conduct explosive power or muscle strength training.
3. During the competition: To maintain the best condition, it is advisable to train once a week. Each training should be done with maximum effort, usually 1 to 3 times, 90% to 100% of the weight, and 1 to 3 groups.
There is an inverse relationship between weight and number of reps. That is, the greater the weight, the fewer the training times. On the contrary, the smaller the weight, the more repetitions (for example, you can do 30 times with 50% of the maximum weight, but this method is usually used for muscle endurance training).
Tennis Strength Training Course Plan:
The focus of the course should be divided into three parts, namely basic muscle strength training; strength training; and special strengthening training. Training time within a week is appropriate. Divide it into different courses of one, three, five or two, four and six. Do not train the same muscle group for 2 consecutive days to prevent sports injuries due to excessive muscle fatigue.
In the training phase plan, it is advisable to first improve basic muscle strength and increase muscle cross-section training, and then conduct speed strength training. For beginners, strength training should be included in basic muscle strength training. After they become more proficient, complete strength training should be carried out, and strength training should be used as the content of future training.
Weight training courses should be divided into preparation period, pre-competition period, competition period and break according to the annual plan.Four periods including the maintenance period.
Preparation period: The main training purpose is to enhance muscle strength and whole body movement ability.
Early game: It is advisable to use multiple training methods to enhance speed and explosive power.
During the competition: It is advisable to train once a week, and perform each training session with maximum effort.
Recuperation period: adopt the method of "keeping the body active but not involving special technical training", such as arranging basketball, running, swimming, football and other activities.
Reference subjects for weight-bearing training:
1. Lift heavy objects hard. Strengthened parts: back muscles, arms, thighs, etc.
2. Sit and stretch your legs. Strengthened area: quadriceps.
3. Push-ups. Strengthened areas: chest, arms.
4. Lift weights with a bell. Strengthened areas: calves, ankles.
5. Supine press. Strengthen parts. Chest, arms, shoulders.
6. Jump out of the box. Strengthened areas: legs, ankles, and knee joints.
7. Lie on your back holding dumbbells to expand your chest. Strengthened areas: chest, arms.
8. Lying down with legs bent. Strengthened areas: hamstrings, buttocks.
9. Squat with a barbell. Strengthened areas: legs, hips, and knee joints.
10. Hold the barbell while lying on your back and doing overhead raises. Strengthen parts, shoulders, arms, chest.
11. Cow squat with a barbell. Strengthened areas: hips, legs, and knee joints.
12. Hold dumbbells and curl your wrists. Strengthened areas: wrists, forearms.
13. Chest expansion machine. Strengthened areas: arms, chest.
14. Horizontal bar pull-ups. Strengthened parts: hips, shoulders, chest, arms.
15. Sit-ups. Strengthened area: Abdomen.
16 Lift your legs. Strengthened parts: buttocks, abdomen, legs.
If the purpose of training is to enhance muscle strength, the training rhythm should be 2 seconds for lifting and 4 seconds for lowering. If the purpose of training is to enhance explosive power or speed up movements, dynamic training methods should be used. For example, push-ups can be changed to push-ups with clapping hands, etc.
Under normal circumstances, simple tennis strength training should be performed 3 to 6 times of muscle strength training, 85% to 95% of the maximum muscle strength, 2 to 3 groups.
When the athlete's original weight can be increased from 10 times to 15 times, the weight should be increased to reach the weight that the athlete can only do 10 times. This is a step-by-step principle that is generally followed.
Using weight-bearing training to improve the muscle strength required for exercise is currently the most effective training method recognized by tennis circles in various countries. Carrying out weight training doesn't necessarily require a whole bunch of advanced training equipment. As long as there is silenceBells, barbells, skipping ropes or other loaded equipment will do.
When performing weight-bearing training, in addition to following a planned training course arrangement, you must also frequently observe its effects, and you should also pay attention to the prevention and treatment of sports injuries. To prevent sports injuries, in addition to the 10 to 15 minutes of warm-up preparation activities that must be done before each training, you should also do a set of low-weight-bearing exercises to warm up before starting each training, and then carry out heavy-weight training. As for the treatment of sports injuries, you should rest immediately after the injury occurs, use ice cubes for 15 to 20 minutes, and then receive diagnosis, advice and treatment from experts and doctors.
In addition, from the perspective of the growth process of athletes, the age of starting weight-bearing training should not be too early. It is best to wait until the bone growth is more complete before starting strength training after the age of 14. During the period of strength training, In the early stages, training intensity should not be too high.
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