best tennis fitness?
Hi there. What is your best you have tried during winter or offseason training?
i would just like to maintain my fitness level (4.5). and it is so expensive to play during winter season its like $36/hr.
Well, you gotta stay active, either in a gym or outdoors.
I"m about the same year round. In winter, I play tennis, surf, snowboard, but gave up the best overall fitness regime, 3 on 3 basketball (too old, 63).
Climbing gyms are around 50 bucks a month, usually with Cybex machines and running/bike machines.
When I was skiing or snowboarding 40 days a year, that took care of itself.
Lately, I've been renovating an older house, plenty of ladder work, lifting sheetrock and mud buckets, sanding, scraping, and painting.
Emphasize strength training at first, incorporating explosive movements as the season approaches:
The Elite Approach to Tennis Strength Training:
Change from an initial base of longer distance running to HIIT and court drills as the spring season approaches:
"When training the players the USTA works with, we usually do some sort of "running" four to five times a week. The running session usually lasts between 20 – 40 minutes, but there is a lot of variety in the types of running we do.
You’ll note that we put running in quotation marks, because much of what we do is different from the long, slow distance running many tennis players are familiar with – there is some long distance running, but the “running” sessions also involve footwork/tennis agility work, or interval runs. The type of running depends upon the periodized strength and conditioning schedule of the player.
Generally, the long distance running and longer interval repeats (400s and 800s) are done during the preparation phase when you are getting ready for the season. Shorter, higher intensity intervals (20s, 40s, 60s, 100s, 200s, and 400s) and on-court footwork/tennis agility are the main focus during the pre-competition phase in the weeks leading up to main competition or competitions. During the competition phase of the season, on-court footwork/tennis agility is the “running” focus."
High Intensity Interval Training: http://www.intervaltraining.net/hiit.html
Agility drills http://assets.usta.com/assets/1/USTA...oc_437_269.pdf
For me, it's
Do both long distance & high intensity short intervals.
I wouldn't do any kind of interval training without a tennis racket. the spanish players do tons of conditioning drills on court.
do some aerobic base training along with strength training in the pre season and then specific conditioning on court.
I think one of the best sports to go along with tennis is Ice hockey. many tennis players have been good ice hockey players, especially the swedish guys. developes foot speed, hand eye, ability to turn and change directions as well as sliding ability for clay courts.
I am the only one (so far) to vote for kettlebells :)
They are great, you don't need much space, you work on your explosiveness, power, strength, endurance... all in one. It's a great great addition to a tennis player's workout regimen.
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