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ready

In the overall preparation process, according to the characteristics of tennis, we have two main tasks: on the one hand, we need to prepare strength, mainly in forehand and backhand tennis, serving the main muscles, sports and other technical aspects of team strength training. In general, during this time we use 2-3 resistance trainings per week. Each group should be given 2-3 groups of exercises, each group 10-15 times. The main muscle groups are the size, basic strength and strength endurance reserve.

 

On the other hand, in the preparation stage, it is necessary to maintain the athlete’s aerobic capacity and lay a good foundation for the athlete’s long-term and adaptability. During this time, we usually train 3 to 4 times a week, 70% for 20 to 40 minutes. 80% maxHR endurance training, optional running (treadmill), bicycle (fixed), swimming, etc.; however, the traditional preparation phase only indicates that we implement a full backup, rather than the specific characteristics of tennis backup. There is no seasonal break in tennis in the true sense. During tennis preparation, strength and load should be increased as appropriate, and targeted training should be conducted for the required strength, speed, explosiveness and sensitivity. And other quality tennis. This process is best lasted 6-8 weeks.

Before this

During this period, reasonable arrangements should be made based on the athlete’s timetable. On the one hand, the aerobic and strength levels stored during the preparation process should be maintained. The number of aerobic training should be adjusted to 2 times a week, and strength training should be adjusted to 2 times. In addition, in these regular trainings, pre-match training content should be gradually transformed into special tennis exercises. On the one hand, outside the practice field (such as in the strength room) and speed, training should be based on the characteristics of the tennis game – for example, special outbreak exercises, solid ball practice; on the other hand, in the special training area should strictly follow the game interval, Strictly control the characteristics of multi-ball practice and the various conditions of off-site sports; the plan must take into account the athlete’s ability to adapt to training and smooth transition to the game before the game.

game

 

During the tennis match, unlike other sports, especially professional athletes are playing almost all year round, so most of the time is between the games. Through the preparation of the first two cycles, the athlete’s best state should be adjusted to and appear in this period. . In this aspect of strength training, tennis should be the strength of the muscle group of low-intensity exercise, 1-2 groups, repeat 10-15 times to maintain the strength of the athletes, in addition to field training including explosion training, should use high intensity Practice, but should be reduced according to the arrangement of the game.

restore

During this period, the main task is to let the athletes actively rest to alleviate the physical fatigue and psychological stress brought by the game. The focus of physical training is to keep, you can put down the racket, swim, play football, etc., while performing physical therapy such as massage, stretching, etc., so that athletes can recover quickly.

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