Speed training in tennis: improve your performance around the court

Cover......Page 1
Half Title......Page 2
Title Page......Page 4
Copyright......Page 5
Contents......Page 6
Editors\' Foreword pg 7......Page 8
Authors\' Foreword pg 9......Page 10
1 Introduction:  10 points on the importance of speed in tennis pg 10......Page 11
2.1 What is speed? pg 11......Page 12
2.2 Some biologically and developmentally conditioned aspects and their significance in the game of tennis pg 15......Page 16
3.1 What are training goals? pg 21......Page 22
3.2 What is long-term planning? pg 22......Page 23
4.1 General methodical hints pg 23......Page 24
4.2.1 Definition and methodical hints pg 24......Page 25
4.2.2 Exercises to form time-programmes by jumps pg 26......Page 27
4.2.3 Exercises to form time-programmes by throws pg 28......Page 29
4.2.4 Exercises to form time-programmes by services pg 29......Page 30
4.3.1 Definition and methodical hints pg 30......Page 31
4.3.2 Exercises to improve reaction speed and action velocity without anticipation pg 32......Page 33
4.3.3 Exercises to improve reaction speed and action velocity with anticipation pg 43......Page 44
4.4.1 Definition and methodical hints pg 47......Page 48
4.4.2 Exercises to improve frequency speed with focus on legs pg 49......Page 50
4.4.3 Exercises to improve frequency speed with focus on shoulders/arms pg 58......Page 59
4.5.1 Definition and methodical hints pg 61......Page 62
4.5.2 Exercises for the combined improvement of action velocity, frequency speed, strength-speed and coordinative abilities pg 62......Page 63
4.6.2.1 Definition and methodical hints pg 77......Page 78
4.6.2.2 Basic exercises to stabilise the abdomen and back muscles pg 80......Page 81
4.6.2.3 Exercises to improve chest, shoulder and arm muscles by the basic method pg 84......Page 85
4.6.2.4 Exercises to improve the hip and leg muscles by the basic method pg 91......Page 92
4.6.2.5 Exercises to improve the hip and leg muscles by the speed-oriented maximum strength method pg 94......Page 95
4.6.2.6 Explosive strength exercises to improve hip and leg muscles pg 96......Page 97
4.6.2.7 Reactive strength exercises to improve foot, leg and hip muscles pg 97......Page 98
4.6.2.8 Explosive strength exercises to improve shoulder and arm muscles pg 101......Page 102
4.6.2.9 Reactive strength exercises to improve shoulder and arm muscles pg 105......Page 106
4.6.2.10 Exercises to improve foot and leg muscles pg 107......Page 108
4.6.3.1 Definition and methodical hints pg 114......Page 115
4.6.3.2 Training programmes pg 116......Page 117
4.6.4.1 Definition and methodical hints pg 117......Page 118
4.6.4.2 Exercises to improve flexibility pg 118......Page 119
5.1 Training programmes for training units pg 129......Page 130
5.1.1 Suggestions for the planning of training units pg 131......Page 132
5.2 Training programmes for microcycles pg 134......Page 135
Bibliography and Authors\' Profile pg 135......Page 136