I think the off-court stuff is neglected by rec players. Obviously we aren't going to have a lot of time to do this, but I felt that running at least 3 miles a week or more definitely pays off.
3 miles a week? Assuming you run three times a week that's less than 10 minutes each run....I felt that running at least 3 miles a week or more definitely pays off.
For players who have established their games, maybe. For beginners or low intermediates, the quickest way to improve is to hit hundred and hundreds of balls (reps).
3 miles a week? Assuming you run three times a week that's less than 10 minutes each run.
They're over in four strokes if you can't run, that's for sure. I got back into tennis at the tail end of a running "career" where I was running 15 t0 20 miles a week. When I got back on the tennis court, I could cover that court like you wouldn't believe and it drove opponents nuts, forcing them to overhit.I don't think tons of long distance running is necessary for rec players to improve...most points are over in 4 strokes, hardly enough time to really get that winded, which explains why fat guys can win club leagues.
Male pros play 5 set matches where points can be 20 strokes. No comparison.
It's not only adult rec players who neglect their fitness. A lot of juniors who focus only on tennis are not as fit as they need to be. I mainly played soccer growing up, so I was in better shape than almost every opponent I faced in my highschool tennis matches and summer tournaments.
I beat a number of guys who had more coaching and better technique than me simply because they would start to fade in the second set, whereas I could maintain the same level for three or more. In those days, if someone couldn't beat me in two sets, then he couldn't beat me.
They're over in four strokes if you can't run, that's for sure. I got back into tennis at the tail end of a running "career" where I was running 15 t0 20 miles a week. When I got back on the tennis court, I could cover that court like you wouldn't believe and it drove opponents nuts, forcing them to overhit.
But I will concede that lower level players should work on strokes first. It's nice to win, but if you depend on your legs too much, you might not develop good technique. And that'll haunt you for a long, long time!
The heart rate rarely leaves the aerobic zone during an intense singles match. You have to improve your ability to recover while still in the aerobic zone.
Rec points and matches are too short to challenge aerobic conditioning. But SPEED and ANAEROBIC conditioning should greatly improve anybody's game. It's a matter of getting to the ball in time, not about doing that for a marathon worth of a distance.
I don't think tons of long distance running is necessary for rec players to improve...most points are over in 4 strokes, hardly enough time to really get that winded, which explains why fat guys can win club leagues.
Male pros play 5 set matches where points can be 20 strokes. No comparison.
I usually only ran once a week so 3 miles in one interval.
You guys seriously need to work on your game if most of your rallies are over in just a few strokes. I have seen plenty of 4.0 & 4.5 players who can sustain longer rallies than this. The better, competitive 3.5 players are also capable of this.
One does not need to play best of 5 in order to take advantage of aerobic conditioning. If you are serious about taking your game to the next level, you should work on your game consistency, your aerobic capacity and your anaerobic fitness. If your work on the later two, you should have more "in the tank" for those longer rallies. This should also help you to get to the point where you are able to sustain longer rallies more often.
You guys seriously need to work on your game if most of your rallies are over in just a few strokes.
Running once a week for 3 miles isn't going to improve your tennis-specific fitness much at all tbh unless you're currently really unfit, which I doubt.I usually only ran once a week so 3 miles in one interval.
I'm in good aerobic shape, better than most people I play. Game consistency is WAY more important than fitness at rec levels, especially 4.0 and below. Again, big fat guys win matches at the rec level, over skinny kids. "You guys" need to stop thinking you're pros..because you aren't. I can hit the ball all day against some of the pushers I play, moonballing back and forth, but that doesn't leave me sucking wind...I'm basically catching my breath between every stroke. Real hard taxing running at rec levels is not sustained.
One does not need to play at a pro level to benefit from both aerobic and anearobic fitness. Not everyone is blessed with a decent VO2 max without working at it. Plenty of competitive junior players, college players and NTRP players work on both types. In the 8 years that I've been on these boards, there have been scores of posters that have have wondered why they seem to run out of steam or start faltering in a 3rd set. It turned out they they had only been working on one type of endurance fitness -- either aerobic or anaerobic but not both.
Note that one does not need to be "sucking wind" during play to benefit from an improved aerobic fitness. Note that aerobic respiration of much more efficient than anaerobic. If one does not possess adequate aerobic fitness to draw from, they may may find it more difficult to sustain their level of play. Many players fade in the 3rd set because they do not have enough left in the tank. This can be due to a number of reasons. Lack of energy reserves or inadequate aerobic fitness can both be factors. Some feel that they are more mentally fatigued than physically fatigued at times. However, the mental fatigue can be due, in large part, to the physical.
During the 1980s (in my 30s), I was playing quite a bit of competitive (tournament) badminton. During many of my singles matches, I found that I was "sucking wind" after intense rallies. I started to seriously work on both my aerobic and anaerobic fitness. I found that it really paid off. When I returned to playing tennis on a regular basis in the 90s (in my 40s), I found that my improved fitness made it easy to outlast many of my opponents and fellow players. Even in my 50s, I found that i could play for 4-5 hours at times when players 20 years younger had already faded.
To be consistent you have move your feet which means endurance. You need to have the endurance to make contact on the balls of your feet every time, and split step every time.
So to get to that point, you need to get in shape, which means you need to run.
Big fat guys win rec leagues.
Yup, today I saw a fat guy dominating a fitter grinder in a B-class tournament match by shortening the points, hitting on the rise, approaching the net, S/V, using short slices as setup shots etc. Grinding is not the only way to play tennis!
In the 8 years that I've been on these boards, there have been scores of posters that have have wondered why they seem to run out of steam or start faltering in a 3rd set.
Rec points and matches are too short to challenge aerobic conditioning.
You can't both be right.
Torpa, you've really never felt tired playing tennis? Or known anyone who has been tired?
Big fat guys win rec leagues.
The court isn't that big. You don't need to be able to cover line to line at rec levels, only a smaller box probably 3 feet inside the boundaries of the court. At rec levels, if your opponent is aiming within 2 feet of any line, he's going to make as many errors as he does winners so it's a wash.
4.5 and above that changes. The vast, vast majority of players on this forum are not in that class, despite what they may think.
There's nothing wrong with being fit in rec tennis, and it definitely helps, but learning patience and keeping the ball in play I'd put a few notches above fitness and would encourage any person to learn first before doing spider drills when they could be hitting balls.
I HATE playing against you fast and quick guys who don't give up on the ball, even when it's hit hard at a sideline and you "should" just let it go.
Hey, if YOU hit within a foot of my sidelines, I'll just stand there and say..."nice shot", as you win the point.
You can't both be right.
Torpa, you've really never felt tired playing tennis? Or known anyone who has been tired?
I think the off-court stuff is neglected by rec players. Obviously we aren't going to have a lot of time to do this, but I felt that running at least 3 miles a week or more definitely pays off.
It's a matter of degree.
I've seen guys with no strokes at all frustrate people by running all over the court like rabbits, bunting every shot back...they tend to be guys who compete in endurance sports like 5Ks and Marathons, "tough mudders" and that nonsense.
But isn't it easier to just learn to hit a few decent shots while maintaining PATIENCE and never letting the rabbit make you change your game? You can practice this 3 hours per week and get a lot better than adding 3 hours of running per week, IMO. Even hittng dead ball feeds.
Yep and the fat guys or dudes that don't run and beat everybody have amazing hands and touch. Most people do not possess that skill. Id rather do it right and get in shape, but thats just me.
I've run 30+ miles this week and there's still a day to go.
I'm fimly believing in this school of thought that if you want to feel energetic, healthy, young and get joy out of sports etc. you should mostly do your training at high intensity levels, i.e anaerobic training (HIIT) and strength training, rather than slow pace aerobic training.
I run 5 miles over lunch most days myself, but I never run on days I play tennis after work. It's one or the other.
Usually I'll do 2 to 3 strength exercises before running, so the whole routine will take me almost exactly an hour.
... Yes, I know players who get tired playing tennis. One of my hitting friends says he should train more to get in better shape, to be able to play for longer at the high intensity level that we possess in practices. He's not overweight or anything, just blames his bad conditioning. At the same time I feel like I could go on forever, even though I sweat like crazy. How's that possible? ...
... The question is: Should my friend train aerobically, i.e do some long distance steady-state aerobic endurance training? The classical school of thought is yes, but nowadays this classical view has been questioned. The high intensity interval training (HIIT) is elevating its status, and even the conservative health authorities nowadays admit that HIIT is a more efficient training method than steady state aerobic training, even for improving health and not only for improving sports performance. I'm fimly believing in this school of thought that if you want to feel energetic, healthy, young and get joy out of sports etc. you should mostly do your training at high intensity levels, i.e anaerobic training (HIIT) and strength training, rather than slow pace aerobic training. I've almost exclusively done only anaerobic/strength training for the last two years, and indeed feel more energetic than ever. If I were following the classical school of thought, I should use so much more time on aerobic training before I were "qualified" to do this high amount of HIIT that I'm doing. Where could I find time for it? And what about recovery?
I have a long history in the past of doing only long distance endurance trainings, mainly long distance cycling, and no anaerobic/strength training. I still remember the feeling: It felt like I only had one pace to work with, no explosiveness, no responsiveness, feeling myself slow whenever trying to increase pace. I really hate that feeling! Did back then and still do!
To be able to enjoy playing tennis, IMO, you don't need that steady-state aerobic conditioning. Rather, improve your explosiveness, responsiveness and anaerobic capacity. That way you'll feel energetic throughout even the longest matches if you've just fuelled your energy reserves well beforehand. Leave aerobic training to marathoners.
Steady state is good, but "slow" probably isn't good. I do my 5 miles ~150-155 bpm. Not really a hard pace, but not "slow". And this pace is certainly faster than my heart rate playing tennis.
The heart rate rarely leaves the aerobic zone during an intense singles match. You have to improve your ability to recover while still in the aerobic zone.
Yup, that's still steady state.
I don't see why folks are arguing against cardiovascular fitness. 3 miles running 3 days a week is 90 minutes a week at a slow pace. You could replace a few TV shows or sports games or Talk Tennis chats with a little running.