Tennis has evolved. From racquet technology to improved training methodologies and everything in between. We now see a different type of tennis being played. Overall, it’s faster, points are shorter and there’s no denying that it’s more power oriented. Because of this, players have had to adapt.
And adapt they have. It’s not uncommon to see players lifting weights to gain more strength & power…
In the last couple of posts, we explored two key sport science training principles, progressive loading and variation. These training principles were linked to both off-court as well as on-court training for the elite/developing tennis player - in hopes that they could provide the astute coach or player with more insight into the organization of practices and long-term training schemes. But the principles don’t stop there. There are other of equal - or perhaps even greater - importance, especially when it comes to tennis training.
Specificity is this week’s topic of interest. It’s a term that’s been somewhat of a buzzword for the better part of a decade (or longer). Often times, tennis coaches, players and parents are brought to believe that to be a successful tennis player, one must be subscribed to a physical development program that is ‘tennis specific’. When these same tennis folks see programs that include a variety of plyometric work and ballistic lifting in the weight room instead of rotational band work, quick footwork drills, and other movements that ‘mimic’ tennis play, they think to themselves - “this isn’t tennis-specific”. I’ve got news for you though, there’s only one training component that is truly specific to tennis play and that’s...wait for it….TENNIS!
In last week’s post, we took a closer look at the principle of progressive loading and offered several ways in which we can effectively ‘progress’ a player both on and off the tennis court. To reiterate last week's point, it’s critical that we look at progressions from a long-term macro perspective. Why so? Well, progress is rarely (if ever) linear. Further to that, each of the biomotor qualities that we spoke briefly about last week (speed, strength, stamina, suppleness, skill), improve and regress, depending on which we give greater attention to (i.e. more training stimuli).
Are you familiar with the ‘10,000 hour rule’? Many of you probably are. If you’re read Malcolm Gladwell’s book, ‘Outliers’, then you definitely are. The premise goes like this; practice something a lot - 10,000 hours, or about 10 years - and you’ll develop expertise in that particular domain. It sounds simple doesn’t it. But is it truly so? Many of us, or our students, have played tennis for well over 10 years, but I wouldn’t necessarily start calling ourselves ‘experts’. Now we might be pretty good, but expertise, as defined by researchers in this field, means far more than just ‘pretty good’ or even ‘really good’.
In a previous post, I outlined the physical demands during tennis play and briefly explained how these demands can be addressed through strength training. Many coaches believe that once you assess the demands, programming begins. Well…almost. Before we can begin putting a plan together, we must determine the specific needs of your athlete. This is generally done through various means, including - but not limited to - testing, questionnaires, conversation, observation, tracking and so on. This article will focus on physical testing as it relates to tennis play.