Gettting Fit
- Thread starter axel89
- Start date
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.
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.
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
. 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.
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
. 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.
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gplracer
Hall of Fame
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.
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.
axel89
Banned
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?
Also should i imitate the things we have to do for the conditioning?
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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.
axel89
Banned
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?
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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.
axel89
Banned
Eat a bagel half an hour beforehand. Can't beat those complex carbohydrates. Good Luck!
thanks i will update even if it goes bad
BHiC
Rookie
Eat a bagel half an hour beforehand. Can't beat those complex carbohydrates. Good Luck!
If he eats a poppy seed bagel, lets just hope they don't do drug tests!
http://www.youtube.com/watch?v=fxr6bQikRk0
axel89
Banned
i dont think they do drug tests anyways i hope i can survive i ate a bagel for lunch some apples and an orange.
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.
Overdrive
Legend
Overdrive
Legend
axel89
Banned
Congrats Axel!
How were the other recruits?
25 people tried out 3 or 4 people stopped so i did pretty wel i think he'll take 16-19
Overdrive
Legend
25 People?!?!?!?
Wait, how many people were already on the team?
3 or 4 people just left? Gave up?
axel89
Banned
mhhm gave up 12 were on the team our team won states 3x in a row
Overdrive
Legend
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.
axel89
Banned
not likely at all most of the seniors now play div 1 tennis for decent colleges here in VA
Overdrive
Legend
Wait, your saying that you may not defend it this year?
axel89
Banned
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.
axel89
Banned
yeah it's pretty tough i would say 4.0-4.5 NTRP
axel89
Banned
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.
Prodigy1234
Rookie
Congrats axel and I wish you the best in your tennis adventures from high school onward!
