SPORT SCIENCE - Professional Tennis Registry

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Single Leg Jump to Romanian DeadliftStarting balanced on one leg. Jump forward about 2 feet, landing on the same leg that wasused to jump forward. As the landing movement is initiated, slowly bend (hinge) at the hip,keeping the back straight, core contracted, and leg straight with a slight bend in the knee.Perform this exercise 8 to 12 repetitions on each leg.© iTPA© iTPA© iTPA© iTPALarger view© iTPA © iTPA© iTPAPTR Practical On Court Applications for Sport Science 64
Drills for Speed, Agility and FootworkThere are a great number of drills to develop speed, agility and footwork. It is important tobalance some drills with racquet work and footwork and some drills without the racquet. Somedrills provided earlier, such as Service Line Repeaters (see Page 9) and Alley Hops forspeed (see Page 60) are excellent.Figure 8 Drill - Lateral and LinearPlace two cones 3 to 4 feet apart (distance depends on player’s size). Start behind onecone and move explosively around both cones in a Figure 8 pattern. Footwork shouldinclude shuffling, forward and backward movement. Run this pattern 3 to 5 times or for10 to 30 seconds.Variations: do with or without a racquet, or add explosive movement outside the Figure 8.© iTPA© iTPAPTR Practical On Court Applications for Sport Science 65
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Practical On Court Applications for
Page 3 and 4:
ContentsAbout this Publication 3Par
Page 5 and 6:
About this PublicationSport science
Page 7 and 8:
SpecificitySpecificity means employ
Page 9 and 10:
The Physical Demands of TennisThere
Page 11:
First Step (Service Line Repeaters)
Page 14 and 15:
How the Kinetic Chain WorksMost coa
Page 16 and 17: Planning Training and Playing Sched
Page 18 and 19: Periodization for Players who Compe
Page 20 and 21: 1. Be aware of the temperature, hum
Page 22 and 23: Caloric and Nutritional NeedsToday,
Page 24 and 25: Protein Consumption for Tennis Play
Page 26 and 27: Special Considerations for Female A
Page 28 and 29: In an ongoing study at this writing
Page 30 and 31: Stretching for TennisStretching is
Page 32 and 33: Best Practices for the Warm UpA war
Page 34 and 35: During a tournament, from match to
Page 36 and 37: Strength TrainingTraditional streng
Page 38 and 39: Deliberate PracticeIn the early 197
Page 40 and 41: PART IIThe information provided in
Page 42 and 43: FroggersStand upright with shoulder
Page 44 and 45: Arm HugsStand upright with shoulder
Page 46 and 47: Essential Cool Down StretchesThere
Page 48 and 49: Crossed Arm StretchHold the left ar
Page 50 and 51: 90/90 External Shoulder RotationUse
Page 52 and 53: Single Arm/Single Leg RowWith the r
Page 54 and 55: Exercises to Strengthen/Stabilize C
Page 56 and 57: Kneeling Super Dog (Bird Dog)Start
Page 58 and 59: Power Exercises with a Medicine Bal
Page 60 and 61: Medicine Ball Granny TossStand hold
Page 62 and 63: Lower Body ExercisesThere are many
Page 64 and 65: Exercises to Strengthen the ServeTh
Page 68 and 69: V - Volley DrillPlace two cones equ
Page 70 and 71: Additional ResourcesT.R. Bachle, R.
Page 72 and 73: References1. G. Smekal, S.P. von Du
Page 74 and 75: 26. T.F. Tyler, G.C., Thompson, S.J
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SPORT SCIENCE - Professional Tennis Registry

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