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Old 08-14-2012, 10:06 AM   #6
charliefedererer's Avatar
Join Date: Feb 2009
Posts: 5,639

You may be interested in reading the USTA TENNIS RECOVERY A Comprehensive Review of the Research which is free and can be downloaded at

The second chapter is The Physiological Basis of Recovery:
Special Considerations in Tennis on pages 65-128.

But you may be disappointed that there is no absolute answers to your question as r2437 has already suggested.

It is hard for anyone to quantify how intense an anaerobic experience his match has had. For instance, double bageling your oppenonent may leave you ready for more HIIT the same night.
Tennis Training by Kovacs, Chandler and Chandler even emphasizes sometimes doing some speed agility work after practice when the body is fatigued, even though the majority should be done when "fresh" to get the maximal amount from the training.

The above sources, and almost every book on tennis training emphasizes "periodization". There may be several week sessions where you can push the anaerobic training, but then back off to let yourself recover.

Here is a description of a USTA coach about his approach to running:

"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.

Recognizing that each player is an individual, we adjust the plan depending upon the player’s cardiovascular endurance, agility and their physical and physiological strengths and weaknesses."

Here is what Suzanna McGee (author of Tennis Fitness For the Love Of It ) had to say about training in a TT post last week:
"I play tennis 6 days a week (47 years old -- the body doesn't recover the same fast, so I have to be smart with all the training, eating and recovery) I fit in my fitness training after my tennis practices. If I am too pooped from the court, I do more "injury prevention" workout - planks, side planks, scorpions, monster walks, etc. If I only play 1 hour and feel fresh, I do plyometrics or kettlebells or just more intense (leg intense) workouts. I may do only 30-45 minutes, followed by 20 minutes stretching. If I do it 4 times per week, I am pretty covered. Sometimes (2-3 times per week) I work my shoulders and rotator cuff with the rubber bands while walking my dog early in the morning.

I found that weight training before tennis doesn't do good to my stroke production, so I have to do it after tennis. We all are different, so find what works for you the best. Then when I am done I eat super big and healthy meal, which helps the recovery. Also, I sleep 8 hours per night, which helps the recovery."

Last edited by charliefedererer; 08-14-2012 at 10:25 AM.
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