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by Josh Bramblett, iTPA Staff
Athletes and coaches must understand that tennis requires quick reactive responses in order to improve movement on the court. Tennis specific movement training must take into account the athlete’s strengths, weaknesses, and style of play. The movements of tennis players are different from many other sports. For example, the movement of a tennis player reacting to his opponent’s next shot is different from a wide receiver breaking from the line of scrimmage.
So what makes movement in tennis different from other sports?
In tennis the average point last less than 10 seconds. Recovery in between points lasts around 20-25 seconds and 90-second rest periods every two games. Knowing the style of movement in which tennis is played is critical to developing conditioning programs for high-level players. “Tennis players make an average of 4 directional changes per point but can range from a single movement to more than 15 directional changes on a very long point.”(Kovacs) It is normal for players to make up to 1,000 or more directional changes in a match.
The majority of tennis movements are side to side, which is important for trainers to focus on a player’s lateral acceleration and deceleration for developing ample movement ability on court. “In a study of professional players’ movement, it was found that more than 70% of movements in lateral direction less than 8% of movements in a backward direction.”(Kovacs) It is recommended that training time focuses 60-80% on lateral movements, 10-30% on forward movement, and only around 10% backward movement.
The game of tennis is evolving as the speed and power involved are constantly improving. Due to increased speeds players have adapted their split step movement. The split step was originally describes as both feet landing at the same time, however resent studies have shown that athletes actually land first with the opposite leg to the direction that they will move toward. For example, a right-handed player hitting a forehand would land first with their left foot as the support stance and then the right leg lands with the right hip turned to the direction of the next step.
How can this information be used to train athletes?
Trainers and coaches must understand the movement patterns of tennis. The movements of tennis players are different from other sports. Strengthening and training lateral movement patterns is critical in developing tennis players at every level of the game – junior, collegiate, professional, adult recreational, adult competitive and senior players.
Here are some exercises to help with lateral training:
Example of a lateral tennis-specific training session:
Athletes and coaches must understand that tennis requires quick reactive responses in order to improve movement on the court. Tennis specific movement training must take into account the athlete’s strengths, weaknesses, and style of play. The movements of tennis players are different from many other sports. For example, the movement of a tennis player reacting to his opponent’s next shot is different from a wide receiver breaking from the line of scrimmage.
So what makes movement in tennis different from other sports?
In tennis the average point last less than 10 seconds. Recovery in between points lasts around 20-25 seconds and 90-second rest periods every two games. Knowing the style of movement in which tennis is played is critical to developing conditioning programs for high-level players. “Tennis players make an average of 4 directional changes per point but can range from a single movement to more than 15 directional changes on a very long point.”(Kovacs) It is normal for players to make up to 1,000 or more directional changes in a match.
The majority of tennis movements are side to side, which is important for trainers to focus on a player’s lateral acceleration and deceleration for developing ample movement ability on court. “In a study of professional players’ movement, it was found that more than 70% of movements in lateral direction less than 8% of movements in a backward direction.”(Kovacs) It is recommended that training time focuses 60-80% on lateral movements, 10-30% on forward movement, and only around 10% backward movement.
The game of tennis is evolving as the speed and power involved are constantly improving. Due to increased speeds players have adapted their split step movement. The split step was originally describes as both feet landing at the same time, however resent studies have shown that athletes actually land first with the opposite leg to the direction that they will move toward. For example, a right-handed player hitting a forehand would land first with their left foot as the support stance and then the right leg lands with the right hip turned to the direction of the next step.
How can this information be used to train athletes?
Trainers and coaches must understand the movement patterns of tennis. The movements of tennis players are different from other sports. Strengthening and training lateral movement patterns is critical in developing tennis players at every level of the game – junior, collegiate, professional, adult recreational, adult competitive and senior players.
Here are some exercises to help with lateral training:
- Lateral movement with medicine ball (MB) catch-This exercise is great to simulate movement laterally. In addition the MB helps the athlete visually to accelerate and decelerate to the MB.
- Side lateral mini hurdle runs- This plyometric exercise has athletes laterally hurdle through a set of small hurdles. Once through, the athlete must decelerate, stop and hold for a few seconds, then resume the exercise the opposite way.
- Lateral resistive running- Once an athlete has appropriate strength then they should incorporate this exercise. Have the athlete put on the waist-band and attach the other end of the elastic band to the fence. Have the athlete side shuffle low to the ground keeping the upper body balanced as the lower body drives against resistance.
- T-line to S-line shuffle- Have the athlete start at the center service mark. Side shuffle to the singles line and then back to the service mark. This exercise is about the same distance an athlete will travel before having to change directions.
Example of a lateral tennis-specific training session:
Please check out the International Tennis Performance Association (iTPA) for education courses, tennis-specific fitness certification and hundreds of exercises and drills to help improve tennis-specific training www.itpa-tennis.org
Please share some other exercises that you have found to be beneficial in developing lateral movement!
References
Kovacs, M., (2009). Movement for Tennis: The Importance of Lateral Training. Strength and Conditioning Journal, 31 (4), 77-85.
Please share some other exercises that you have found to be beneficial in developing lateral movement!
References
Kovacs, M., (2009). Movement for Tennis: The Importance of Lateral Training. Strength and Conditioning Journal, 31 (4), 77-85.
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Premier and upscale Athletic Club in Sudbury, MA has an opening for a full-time High Performance Coach and Assistant Director of our Tournament Training Program position.
Position Overview:
We are looking for someone with junior development experience that has created players on their own and has worked with Sectional and Nationally ranked players. This person preferably went through the early stages of the High Performance program and uses a sound fundamental philosophy of coaching along with being able to work well with others and part of a team. This person will work closely with the Director of Tournament Training Program and Tennis Director in taking a good existing program to a well respected program both regionally and nationally. Our Tennis Professionals are courteous individuals interested in promoting the game of tennis and ensuring the satisfaction of our members and their guests.
Responsibilities:
Requirements:
We are looking for the right person, are you out there? If this sounds like you, we would love to hear from you!
Compensation and Benefits:
Full-time associates are eligible to receive a competitive compensation package and benefits
Email the iTPA and we will put you in touch. contact@itpa-tennis.org
Position Overview:
We are looking for someone with junior development experience that has created players on their own and has worked with Sectional and Nationally ranked players. This person preferably went through the early stages of the High Performance program and uses a sound fundamental philosophy of coaching along with being able to work well with others and part of a team. This person will work closely with the Director of Tournament Training Program and Tennis Director in taking a good existing program to a well respected program both regionally and nationally. Our Tennis Professionals are courteous individuals interested in promoting the game of tennis and ensuring the satisfaction of our members and their guests.
Responsibilities:
- As an integral part of our team you will have a positive impact on our club and the lives of others by:
- Providing tennis lessons for adults and juniors
- Marketing duties to grow the program (Newsletter, Facebook…… to promote the program to the members and to the outside)
- Help organizing the summer camp
- Tournament Travel
- Evaluating student progress and teaching tennis best practices and techniques
- Motivating students by providing encouragement and positive feedback
- Providing a remarkable member experience by caring and connecting with students
- Expressing enthusiasm for the game of tennis
Requirements:
- This career minded professional will possess:
- Have three or more years of teaching experience working with junior development and tournament level players
- Possess a Tennis Performance Trainer (TPT) certification through the International Tennis Performance Association
- Possess a NTRP rating of 5.0 or higher with collegiate/tour playing experience
- USTA Sport Science Level 1 and 2
- Sincerely enjoy helping others improve their ability to play tennis
- Carry themselves in an enthusiastic, friendly and positive manner
- Understand the importance of being punctual
- Maintain at least one nationally recognized certification in tennis
- Enjoy talking about and promoting tennis
- Work as part of a team
- Must be willing to work evenings and weekends
We are looking for the right person, are you out there? If this sounds like you, we would love to hear from you!
Compensation and Benefits:
Full-time associates are eligible to receive a competitive compensation package and benefits
Email the iTPA and we will put you in touch. contact@itpa-tennis.org
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LOCATION: Atlanta, Georgia, USA
DESCRIPTION
The International Tennis Performance Association (iTPA) has a unique internship opportunity available in the area of tennis-specific applied research. The iTPA is looking for an applied coach/scientist to assist in multiple applied tennis-specific research projects. Additional responsibilities will be to assist in the training of junior and professional tennis athletes as well as working on multiple iTPA projects including contributing educational content, data entry, video analysis work, writing articles and analyzing research. Interns are expected to represent iTPA with high standards and in accordance with ethical guidelines for human research and conduct.
MINIMUM REQUIREMENTS
BS in Exercise Science/Kinesiology with 2 or more years of lab/research experience
Previous experience working with tennis athletes
PREFERRED:
MS in Exercise Science/Kinesiology/ Biomechanics/ Athletic Training
Certified Tennis Performance Specialist (CTPS)
Current CPR/AED certification
Field testing experience
Experience playing competitive tennis (high school and/or college)
TIMEFRAME
Option 1: July thru December 2014
Option 2: September thru December 2014
Option 3: January thru April 2015
APPLICATION PERIOD
Option 1: May 12th – June 12th, 2014
Option 2: May 12th – July 30th, 2014
Option 3: May 12th – September 30th, 2014
APPLICATION PROCEDURE
Email a letter of interest and resume here and please put “Internship Application” in the subject line
Download PDF HERE
DESCRIPTION
The International Tennis Performance Association (iTPA) has a unique internship opportunity available in the area of tennis-specific applied research. The iTPA is looking for an applied coach/scientist to assist in multiple applied tennis-specific research projects. Additional responsibilities will be to assist in the training of junior and professional tennis athletes as well as working on multiple iTPA projects including contributing educational content, data entry, video analysis work, writing articles and analyzing research. Interns are expected to represent iTPA with high standards and in accordance with ethical guidelines for human research and conduct.
MINIMUM REQUIREMENTS
BS in Exercise Science/Kinesiology with 2 or more years of lab/research experience
Previous experience working with tennis athletes
PREFERRED:
MS in Exercise Science/Kinesiology/ Biomechanics/ Athletic Training
Certified Tennis Performance Specialist (CTPS)
Current CPR/AED certification
Field testing experience
Experience playing competitive tennis (high school and/or college)
TIMEFRAME
Option 1: July thru December 2014
Option 2: September thru December 2014
Option 3: January thru April 2015
APPLICATION PERIOD
Option 1: May 12th – June 12th, 2014
Option 2: May 12th – July 30th, 2014
Option 3: May 12th – September 30th, 2014
APPLICATION PROCEDURE
Email a letter of interest and resume here and please put “Internship Application” in the subject line
Download PDF HERE
