I think both, at least thats what the pros are doing.
stretch your entire posterior chain daily (achilles is connected to calf, is connected to hamstrings, is connected to lower back).I have trouble with my Achilles tendons getting sore from repeated short accelerations, especially from serving and volleying. Any tips on how to deal with that?
I have trouble with my Achilles tendons getting sore from repeated short accelerations, especially from serving and volleying. Any tips on how to deal with that?
stretch your entire posterior chain daily (achilles is connected to calf, is connected to hamstrings, is connected to lower back).
are you also overweight?
alot of *injury* expertise... learn from my mistakes!Good tips @nytennisaddict , you seem to have a lot of fitness expertise!
alot of *injury* expertise... learn from my mistakes!
well, knowing is one thing, doing regulalry is another...lol, but seriously sorry to hear that. What would you change knowing what you know today.
stretch your entire posterior chain daily (achilles is connected to calf, is connected to hamstrings, is connected to lower back).
are you also overweight?
Is it just one? If so, probably a minor injury that gets aggravated. Strength training is always helpful, but if you have an injury that didn't fully heal, it might be quite difficult to completely fix that. I'm guessing it's never been problematic enough to get you to go to the doctor?
If it were me, I'd probably work in some light strength training to start, maybe body weight only and just keep track of it to see if it improves.
same thing happens when someone starts sprinting... or worse doing hill sprints...It's both of them, and it was not a problem until I started to serve and volley a lot a couple of months ago. As the match goes on they get tight and sore, especially the part at the back of the feet. I'm fine with an hour or two, but it keeps happening. I probably should get it looked.
It's both of them, and it was not a problem until I started to serve and volley a lot a couple of months ago. As the match goes on they get tight and sore, especially the part at the back of the feet. I'm fine with an hour or two, but it keeps happening. I probably should get it looked.
sorta, in that s&v is very ballistic, and typically to move quickly anywhere, you lean at the ankles and "fall forward" (stretchingy our calves/achilles more than usual).Is Serve and volley like downhill or uphill running?
Is Serve and volley like downhill or uphill running?
Any thoughts on what's the best long term strategy for strong tennis stamina? interval training , long distance or mix of both? What's the ideal amount and also the least one should target ? (for intense adult rec tennis).
"long distance" for me is once around the track.
If you want to build stamina, distance running is better. However, is that what you really want? Stamina will pay off over a longer time period; it won't help you reach that ball out in the alley.
I'm thinking the majority should be short, bursty stuff and some stamina work. I've never tried to quantify it: maybe 80/20? I don't have long, drawn out, 2+ hour matches, though. Being the S&V type, my matches usually end quickly [for better or worse]. The scenario I'm thinking of, however, is a tournament when you have to play 2 or 3 rounds in one day. Stamina definitely pays off then.
How much running have you done in the past?Any thoughts on what's the best long term strategy for strong tennis stamina? interval training , long distance or mix of both? What's the ideal amount and also the least one should target ? (for intense adult rec tennis).
How much running have you done in the past?
If the answer is none or not much, just start out trying to do something everyday. Consistently will be the biggest key at the start. If you can do this, you can build from there.
Warm up calfs and feet before matches, and gentle stretching and foam rolling afterwards.I have trouble with my Achilles tendons getting sore from repeated short accelerations, especially from serving and volleying. Any tips on how to deal with that?
Is Serve and volley like downhill or uphill running?
THIS. I had a full rupture of my achilles 10 years ago and it was 100% due to lack of stretching lower back and hamstrings. Also mine tore on a day where I was about 2 weeks into 5x a week workout regimen (sprinting and weightlifting) with being out of shape prior to starting. Listen to your legs and if they are very sore best to take the day off.stretch your entire posterior chain daily (achilles is connected to calf, is connected to hamstrings, is connected to lower back).
are you also overweight?
Any thoughts on what's the best long term strategy for strong tennis stamina? interval training , long distance or mix of both? What's the ideal amount and also the least one should target ? (for intense adult rec tennis).
Interval training is more effective for playing tennis. By doing H.I.T.T. (high intensity interval training) you will simulate the start and stop action of playing a tennis game. You will also develop stamina as a result of doing this style of workouts over just running for hours on end (which for me is a waste of time).
@atp2015 @Big Bagel @nytennisaddict
Some mistakenly believe that tennis is primarily (or exclusively) an anaerobic sport and, as such, does not require aerobic stamina. This is simply not true for competitive players. I have posted links to a couple of high performance manuals in the past that indicate that 40% or more of energy needs for elite tennis players are met by the aerobic system. The heart rate can actually stay in the aerobic target range for a significant portion of a match -- but this does not mean that players, at any given time, are ever deriving 100% from their aerobic system. Usually, an elite singles player could be deriving 40-60% of their energy need from 2 different anaerobic systems.
Bottom line is that high level players will often develop a good aerobic base (for aerobic endurance) and will also incorporate some types of interval training (to develop anaerobic fitness). Some forms of HIIT (possibly, Tabata) might develop both the aerobic and anaerobic systems for some individuals. High responders can adequately develop aerobic as well as anaerobic from some forms of HIIT. Low responders can develop anaerobic but not aerobic. However, most of the population is probably somewhere between these 2 extremes. They may derive some aerobic benefit from HIIT, but may require some additional conditioning from other aerobic cardio exercise (like long distance running).
if you're gonna do distance + intervals...
you do distance to strengthen the tendons and ligaments
to prepare you for the "real" work of intervals (this is what is beneficial to tennis... anaerobic training, also trains the aerobic too)
Intervals most effective.
If you have some fat on torso, (we all have, but its often a little too much there) intervals is one of the few things that will remove fat from this area.
If you really want to get into this a well balanced diet important as well.
Im not so sure of that when it comes to belly fat which is the hardest to remove. I agree for rest of the body though.best exercise i’ve ever done to lose weight are call “put downs”...
put down that donut
put down that pizza
put down that beer
put down that cake
put down that ice cream
if you do enough reps through out the day, every day... you will lose weight faster than intervals (or any exercise)
Sent from my iPhone using Tapatalk
there's no such thing as targeted fat removal (aside from lipo)Im not so sure of that when it comes to belly fat which is the hardest to remove. I agree for rest of the body though.
Im not so sure of that when it comes to belly fat which is the hardest to remove. I agree for rest of the body though.
That is most important of course.Cutting back on simple carbs and sugars is probably one of the fastest ways of reducing belly fat.
That is most important of course.
Depends on the goals, if into fitness i think others understand what i am talking about.
I almost took it for granted people on this forum not that overweight.
i'm in the 5% categoryI'll take the over [or is it the under?]: I'd bet the majority are overweight but only by a small amount [maybe 5%]. For guys, that usually means a spare tire.
The problem with @nytennisaddict's putdowns is that we love our carbs.
i'm in the 5% category
sure. just like eating a salad negates the 3 double bacon cheeseburgers and large pizza pie i had for breakfast and dinnerIf you do a putdown while watching a Rodney Dangerfield video, does it count double?
how does one determine if the they are low/high responders?
Sent from my iPhone using Tapatalk
@atp2015 @TagUrIt
Note that a high-responder is AKA a super-responder while a low-responder might be called a non-responder.
(Note: last 3 links below are different sources of the same study)
.
- While the majority of people can expect to see (some) improvements in their aerobic fitness (VO2MAX), about 15% can expect drastically improved results (super-responders) while about 20% of the population may not see any benefit at all (non-responders).