Intro

Physical training in high-performance tennis is the success key for athletes who want to perform consistently, avoid injury and achieve the highest performance. It needs to be strategically planned, tailored to each athlete's needs and adjusted according to the competitive stage. In this article, I will outline the essential steps for developing the right physical training plan for tennis players.Translated with DeepL.com (free version)

Foundation of a Successful Physical Training Plan

Anatomical-Physiological Adaptation

The beginning of each training cycle involves a progressive adaptation of the athlete's body. This process involves:

• Gradually increase the volume and intensity of effort.
• Prevent overtraining through balanced training planning.
• Improve mobility, stability and overall strength.

This adaptation phase is essential to build a solid foundation, reducing the risk of injury and optimizing the body's ability to meet the demands of competition.

Physical and Biochemical Testing: the Foundation of an Individualized Plan

Physical Evaluation

After two micro-cycles of initial training, it is vital to carry out a series of physical tests, which include:

• Strength - dynamic and explosive force assessment.
• Resistance - both aerobic and anaerobic.
• Movement speed - measured by sprinting and changes of direction.

Biochemical tests

Biochemical management in performance sport involves performing adjustments to the training plan based on the individual degree of adaptation to exercise and biochemical reactivity individuală.

Biochemical screening of the main incentives used in training (intensity, volume and ratios between incentives, their distribution within the basic training cycles, significance of incentive, metabolic costs, setting durations and running times in different effort zones), can lead to an optimal level of endurance training, speed, recovery time and maintaining the health of athletes.

Physical Training Stages

1. Preparation Stage

Duration: 4-6 weeks
Objective: To correct deficiencies and maintain the athlete's strengths.
Features:

• High volume, low intensity.
• Focus on cardio/aerobic effort and non-specific dynamic strength.
  Workouts during this period aim to develop general endurance and improve core fitness.

2. Pre-Competition Stage

Duration: 3-4 weeks
Objective: Specific preparation for the competition.
Features:

• Specific resistance - training simulating the duration and intensity of tennis matches.
• Specific (explosive) force - building the strength needed for explosive strikes and movement.
• Introducing agility, reaction speed and concentration exercises.

3. Competitional Stage

Goal: Maintain fitness and adjust for tournament performance.
Features:

• Reduce training volume and increase intensity.
• Focus on specific exercises: agility, reaction speed, coordination.
• Adjust the weekly plan according to:
  • Number of matches played.
  • Level of fatigue.
  • Technical and physical performance.

Mezocycle Planning and the Importance of Feedback

Each physical training phase is divided into 4-6 week half-cycles. These allow the coach to periodically assess the athlete's progress and make adjustments on the basis:

• Athletes' feedback on physical and mental fitness.
• Analyze your progress in competitions.
• Results of periodic/biochemical tests.

Conclusions and Recommendations for Athletes and Coaches

1. Tailored training plans - There is no universal strategy; every athlete has specific needs.
2. Constant monitoring - Physical and biochemical tests are important to adapt your training plan.
3. Balancing work effort and recovery - Preventing injuries is as important as improving performance.
4. Plan flexibility - Adjusting for tournament performance is the key to long-term success.

An effective competitive path is the result of constant effort, rigorous planning and close collaboration in team. With proper physical preparation, athletes can maximize performance and reduce risk, securing a place in the higher stages of competition.