Gettting Fit

Discussion in 'Junior League & Tournament Talk' started by axel89, Jan 28, 2013.

  1. axel89

    axel89 Banned

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    Anyways High school tennis is coming up on the 18th is tryouts and i really need to get fit atm i can only run like half a mile before getting tired i have a treadmill and i am planning to go the gym everyday with my dad. The 1st day we have to do like 2 hours of running HELP!
     
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  2. andfor

    andfor Hall of Fame

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    I love H.S. tennis coaches that think this is they way to go about winning tennis matches. Since that's what he does, you need to start running. Go for a mile run on your treadmill or with your dad every other day. Gradually build up about a 1/4 mile every other day.
    On the day your not doing a distance run, start doing some wind sprints. You may have done them before. Have your dad or someone hold a stop watch and push you though the windsprints for about 10 minutes the first week. Then build up to 15 the next.
    Be sure your cool down includes stretching.

    There's many ways to go about this. You may want to even consider looking for a book on the subject.
     
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  3. Chemist

    Chemist Rookie

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    I have spent lots of time helping train my son's high school tennis team for 3 years. Yes, the first day of practice always involved running. Students would run about a mile after some warm ups. I don't recall anybody got cut because he ran a 8 min mile. Coaches pick up players mainly based on tennis skills.

    I guess that if you are ranked in your section, you will likely make the team. Surely you need to improve your fitness including endurance if you want to make the varsity team and especially if you would like to play singles. You really want to run a mile in 7 mins. You would also need to continue tennis practice and to play a few tournaments before high school season starts.

    As for running, my son had two coaches from Australia in the past 4-5 years. Both used running as a way of improving fitness. They made kids run multiple 400-500 M in about 30 mins with one min rest between runs. Kids hated these running when they were young:cry:. But my son starts to appreciate the running because he is one of the fittest boys in our section. He started to run treadmill this winter to keep up the endurance training.
     
    Last edited: Jan 28, 2013
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  4. gplracer

    gplracer Professional

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    Running...... really? I used to coach a high school team. I had everyone play a tiebreaker against each other. Each player got a point for each tiebreaker he won. That is how we did the initial line up. After that players could do challenge matches. We had some practices but most of the players played at a local academy so it was not real necessary. We had limited practices each week.
     
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  5. schang70

    schang70 New User

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    Don't know why they are making you run for two hours. Long distance running is different then tennis fitness. In tennis you have quick bursts of speed, then stop, then burst again. This is similar to basketball or football. Distance running is mostly aerobic, you are running slow for a long time nonstop. I ran the Chicago marathon last Fall in 4 and half hours, but I sometimes I still get tired easily when I play tennis. Since you only have a couple weeks, you will probably not be able to increase you aerobic fitness that much. Anyways, you can use the couch to 5k program and try. http://www.coolrunning.com/engine/2/2_3/181.shtml. You can start at week 5 or 6, and do 5 of these workouts a week instead of 3 since you are young and need less recovery time. You will need 2 days of rest per week for recovery. I would not do any physical activity the day before tryout and make sure you drink plenty of water the entire week before the tryout so your body is well hydrated.
     
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  6. axel89

    axel89 Banned

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    So guys i am planning to go to the gym today and am hitting today. Also would going 5mph on a treadmill and going to 8 for 30 seconds and coming back to 5 mph be a windsprint not sure if i understand the concept
    Also should i imitate the things we have to do for the conditioning?
     
    Last edited: Jan 29, 2013
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  7. schang70

    schang70 New User

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    What type of running are they going to make you do in tryouts? Is it two hours of long distance running or mostly sprints, or combination of both? I would try to simulate what they will make you do in tryouts. Also, I would not run on a treadmill because in tryouts you will not be running on a treadmill. Running on a treadmill is a lot easier than running on the street or track. There is no wind resistance on a treadmill and you are not exerting any energy to propell your body forward so running seems a lot easier on a treadmill.
     
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  8. axel89

    axel89 Banned

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    yeah thanks it's a mixture of both like one exercise we have to go up stairs with butt kicks and down with high knees 30 times. Thanks I'll try to simulate it
    also im going to the gym today what should i do?
     
    Last edited: Jan 29, 2013
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  9. schang70

    schang70 New User

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    If mixture of both then I would warm up first by walking or slowly jogging quarter mile or half mile, whatever your fitness level allows. The warm up should be easy. If you are breathing hard then run slower or start walking. Then, I would do some interval training like running 1/8 or 1/4 mile, then stop and rest for about a minute or so and then repeat. You should be running at pretty high speed but not all out. I would say around 75 to 80 percent. You can do around 8 to 12 reps depending on fitness. Then I would cool down by jogging a mile or two again depending on your fitness. Finally, I would stretch after the cool down. As you get in better shape, you can increase intensity for the intervals and distance for warm up and cool down. You can only do this workout couple times a week as your body needs to recover. Other days I would just jog or walk a few miles with varying distance and speed. Hope this helps.
     
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  10. axel89

    axel89 Banned

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    anyways guys i felt like i have increased my stamina by atleast .3-.5 and I hope i can survive tomorrow's the day will update any last tips?
     
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  11. nocturn11

    nocturn11 New User

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    Eat a bagel half an hour beforehand. Can't beat those complex carbohydrates. Good Luck!:)
     
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  12. axel89

    axel89 Banned

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    thanks i will update even if it goes bad
     
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  13. BHiC

    BHiC Rookie

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    If he eats a poppy seed bagel, lets just hope they don't do drug tests!

    http://www.youtube.com/watch?v=fxr6bQikRk0
     
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  14. axel89

    axel89 Banned

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    i dont think they do drug tests anyways i hope i can survive i ate a bagel for lunch some apples and an orange.
     
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  15. axel89

    axel89 Banned

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    i feel extremely tired so it's not looking good school gets out in 3mins and im heading to coach's room then the hell will begin
     
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  16. Rina

    Rina Rookie

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    How did it go? Hope you did well.
     
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  17. NLBwell

    NLBwell Legend

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    My high school coach was the JV basketball coach and wasn't an expert in tennis (maybe a 3.5 player). However, we ran wind sprints, did shuttle runs, and 3 mile runs. We win a lot of matches in final tiebreakers because we were in better shape than the other teams. First time our school had ever made the regional tournament.
     
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  18. Overdrive

    Overdrive Legend

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    Sounds better than my coach... :mad:
     
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  19. axel89

    axel89 Banned

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    I DID IT WHOOOO THANKS GUYS really helped a lot now it's the tennis portion for the rest of the 3 days
     
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  20. Overdrive

    Overdrive Legend

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    Congrats Axel! :)

    How were the other recruits?
     
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  21. axel89

    axel89 Banned

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    25 people tried out 3 or 4 people stopped so i did pretty wel i think he'll take 16-19
     
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  22. Overdrive

    Overdrive Legend

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    25 People?!?!?!?

    Wait, how many people were already on the team?

    3 or 4 people just left? Gave up?
     
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  23. axel89

    axel89 Banned

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    mhhm gave up 12 were on the team our team won states 3x in a row
     
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  24. Overdrive

    Overdrive Legend

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    Wait, so a total of 28-30 people? Wow, that's 15 more than my team!

    No wonder, everyone wants to be on the winning team. I hope they can defend it this year.
     
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  25. axel89

    axel89 Banned

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    not likely at all most of the seniors now play div 1 tennis for decent colleges here in VA
     
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  26. Overdrive

    Overdrive Legend

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    Wait, your saying that you may not defend it this year?
     
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  27. axel89

    axel89 Banned

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    yeah lol there's close to a 0% chance we lost 8 seniors i believe and they were pretty good
    anyways now about tryouts I won my match 6-1 it was pretty good i played my doubles partners from middle school and i would normally beat him 6-4 or 6-3. Coach told 3 kids to go home it might of been four so i think there's 23 people left if my serve is doing better then i have a good chance.
     
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  28. schang70

    schang70 New User

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    Great job and good luck on making the team! Back when I was in high school we only had something like 12 kids go out for the team and most kids were playing at 3.5 to 4.0 NTRP level. This looks like a serious team.
     
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  29. axel89

    axel89 Banned

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    yeah it's pretty tough i would say 4.0-4.5 NTRP
     
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  30. nocturn11

    nocturn11 New User

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    Nice job! With all this preparation, you sure earned it.
     
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  31. axel89

    axel89 Banned

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    yeah thanks tryouts went well again won my match 8-3 pro set was serving up 7-2 kinda almost choked there. Anyways i'm now playing a guy that beat me in 6th grade tryouts wayyyy back in middle school so REVENGE TIME.my ankle felt a little sore from all the running so hopefully I can recover for tomorrow's weather is looking nasty here in VA so coach scheduled an easy running.
     
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  32. axel89

    axel89 Banned

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    YESSS MADE THE TENNIS TEAM WHOOOO beat the guy 8-5 in a proset my serve needs to get better BUT YEAHHHH
     
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  33. Prodigy1234

    Prodigy1234 Rookie

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    Congrats axel and I wish you the best in your tennis adventures from high school onward!
     
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  34. Rina

    Rina Rookie

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    Congratulations! I hope you enjoy high school tennis and have fun!
     
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  35. schang70

    schang70 New User

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    Congrats dude and have fun!
     
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