Speed Training For Tennis

Tennis engl. Satz 2007 31.05.
2007 10:27 Uhr Seite 1
Speed Training For Tennis

Tennis engl. Satz 2007 31.05.2007 10:27 Uhr Seite 2
Produced in English with the financial assistance of the ITF

M A N F R E D G R O S S E R
H E I N Z K R A F T
R I C H A R D S C H N B O R N
SPEED TRAINING FOR
TENNIS
MEYER & MEYER SPORT
Original title: Schnelligkeitstraining im Tennis

Sindelfingen: Sportverlag Schmidt&Dreisilker GmbH, 1998
Translated by Heather Ross
British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library
Grosser, Kraft & Schnborn

Speed Training for Tennis
Oxford: Meyer & Meyer Sport (UK) Ltd., 2000
ISBN 978-1-84126-030-3
All rights reserved, especially the right to copy and distribute,

including the translation rights. No part of this work may be reproduced
including by photocopy, microfilm or any other means
processed, stored electronically, copied or distributed in any form whatsoever
without the written permission of the publisher.
2000 by Meyer & Meyer Sport (UK) Ltd.

2nd Edition 2007
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ISBN 978-1-84126-030-3
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CONTENTS Editors Foreword ........................................................................................7

Authors Foreword........................................................................................9
1 Introduction:
10 points on the importance of speed in tennis...............10
2 Some necessary theory .....................................................11

2.1 What is speed?............................................................................................11
2.2 Some biologically and developmentally conditioned
aspects and their significance in the game of tennis ....................15
3 Overview of biological and practical

training goals and long-term planning............................21
3.1 What are training goals?.........................................................................21
3.2 What is long-term planning? .................................................................22
4 Training methods and exercises.......................................23

4.1 General methodical hints .......................................................................23
4.2 Learning and training of time-programmes .................................24
4.2.1 Definition and methodical hints ..........................................................24
4.2.2 Exercises to form time-programmes by jumps..................................26
4.2.3 Exercises to form time-programmes by throws.................................28
4.2.4 Exercises to form time-programmes by services...............................29
4.3 Training of reaction speed and action velocity................................30
4.3.2 Exercises to improve reaction speed
and action velocity without anticipation...........................................32
4.3.3 Exercises to improve reaction speed
and action velocity with anticipation .................................................43
4.4 Training of frequency speed...................................................................47
4.4.2 Exercises to improve frequency speed with focus on legs ............49
4.4.3 Exercises to improve frequency speed
with focus on shoulders/arms..............................................................58
5
CONTENTS
4.5 Combined training of action velocity, frequency speed,

strength-speed and coordinative abilities..........................................61
4.5.2 Exercises for the combined improvement of action velocity,
frequency speed, strength-speed and coordinative abilities .......62
4.6 Training of complementary performance-determining factors .......77
4.6.1 General comments ....................................................................................77
4.6.2 Strength training .......................................................................................77
4.6.2.1 Definition and methodical hints ..........................................................77
4.6.2.2 Basic exercises to stabilise the abdomen and back muscles.......80
4.6.2.3 Exercises to improve chest, shoulder and
arm muscles by the basic method ......................................................84
4.6.2.4 Exercises to improve the hip and leg muscles by the basic method .....91
4.6.2.5 Exercises to improve the hip and leg muscles
by the speed-oriented maximum strength method ........................94
4.6.2.6 Explosive strength exercises to improve hip and leg muscles.....96
4.6.2.7 Reactive strength exercises to improve foot, leg and hip muscles...97
4.6.2.8 Explosive strength exercises to improve shoulder and arm muscles...101
4.6.2.9 Reactive strength exercises to improve shoulder and arm muscles..105
4.6.2.10 Exercises to improve foot and leg muscles......................................107
4.6.3 Endurance training .................................................................................114
4.6.3.1 Definition and methodical hints ........................................................114
4.6.3.2 Training programmes .............................................................................116
4.6.4 Flexibility training....................................................................................117
4.6.4.1 Definition and methodical hints.........................................................117
4.6.4.2 Exercises to improve flexibility ............................................................118
5 Training programmes for short

and medium term planning.............................................129
5.1 Training programmes for training units...........................................129
5.1.1 Suggestions for the planning of training units..............................131
5.2 Training programmes for microcycles ...............................................134
Bibliography and Authors Profile .................................135
6
EDITORS FORWORD
F OREWORD
EDITORS
The DTB/German Tennis Federation -Training Library aims to provide

concrete advice for the variety of tennis coaching and training practices. This
volume is intended to supplement the first (Technique and Tactics) and
second (Teaching and Training) volumes, particularly in regard to their
emphasis on practical tennis.
The DTB/German Tennis Federation -Training Library is intended primarily

for all tennis coaches and instructors, because of its predominant
orientation towards practical tennis. However, we also want to reach the
players themselves, from beginner through developing to advanced
players, so that they can improve their own game and, eventually, be able
to get more pleasure for themselves, and if teachers for their pupils, from
the game.
In conjunction with tennis technique, speed, especially the acceleration

ability and the movement speed, is both a characteristic and match-deciding
feature of the game of tennis. Despite this importance, speed has been
inadequately dealt with in the tennis literature. A systematic introduction to
the improvement of speed in practical tennis training has especially been
lacking. This volume will finally fill this gap, particularly as the authors can
prove decades sf succesful practical work in speed training with tennis
players.
In accordance with the aim and the desired function of our DTB/German
Tennis Federation -Training Library, the theoretical basics are set out as
concisely and simply as possible, to leave enough room for practical aspects.
This includes a detailed description of a variety of exercises especially
7
EDITORS FORWORD
intended for grooving performance for runs and throws, with the emphasis
on reaction and action speed, and frequency speed intended for the
improvement in isolation or in combination of relevant tennis-specific
abilities. For the important connection between speed and other
conditioning factors like strength , endurance and agility, other exercises are
described in detail.
Specific information for the structuring of speed training within a training

unit, or a weekly training plan, constitute the final part of the extensive
practical section (a total of 155 exercises).
We, and the authors, hope for a wide readership and acceptance of this
Volume by the DTB Training Library; and that it will be both useful and fun
for all learning players.
Prof. Dr. Karl Weber

- DTB/German Tennis Federation Vice President -
Rdiger Borneman
- Chief of the DTB Teaching Commitee -
8
AUTHORS FOREWORD
F OREWORD
AUTHORS
Although speed is, along with technique and coordination, one of the most
important performance-limiting factors in tennis, apart from a few exceptions
it is mentioned seldom, if at all, in the specialist tennis literature. In the rare
cases when hints for practical training are given, they are usually too short or
too general and unsystematic.
When one considers that in championship tennis, according to court surface,

a quarter to a third of all strokes are hit under time pressure (that is at least
one stroke per point), then the influence of the various forms of speed on the
match result is obvious.
The authors of this book have been very active in this and other special areas
for decades, and set out the whole problem of speed in a systematic and
tennis-specific way. They are convinced that this book will provide sufficient
suggestions for optimal tennis-specific speed-training for a wide range of
tennis coaches and active players.
Dr. Dr. h.c. Manfred Grosser Heinz Kraft

University Professor Qualified Sports Teacher
Richard Schnborn
A-Coach German Tennis Federation
9
INTRODUCTION
INTRODUCTION
10 POINTS ON THE
IMPORTANCE OF SPEED IN TENNIS
1
The subject of this book will initially be presented by of the following 10
points:
Speed or speed of movement is, along with coordination ability and

feeling for movement, the decisive feature of many tennis-specific
movements. In detail, one must:
be able to react as fast as possible to surprise actions by an opponent;
be able to move ones own body and the racquet as fast as possible in
different directions;
be able to burst of speed as fast as possible and sprint short distances,
stop and start running again;
be able to give the ball as much release velocity as possible in many
strokes (e.g. in the service and the smash).
and finally, combining speed with technical-tactical and conditioning
abilities, be able to play the whole match as fast and as effectively as
possible
speed, as an isolated pure ability, does not exist in tennis; it is always
just one factor of the complex movement or playing actions.
an excellent technique level and well-defined coordination abilities allow
speed to come into its own. Seen in this way, speed, co-ordination ability
and technique are a unit in tennis.
speed strength, basic endurance and optimal muscular stretchability have
a positive effect on speed.
muscular imbalance and lack of will-power lead to a considerable lack of
speed- specific performance ability.
10
SOME NECESSARY THEORIES
2 SOME NECESSARY
THEORY
WHAT IS SPEED?
2.1
Speed in sport means the ability to achieve the highest possible reaction
speed and movement speeds under certain given conditions, by means of the
cognitive processes, maximal will-power and the functionality of the neuro-
muscular system.
These certain given conditions include:

1. Beginning movements after a signal (=reaction time or reaction speed in
tennis mainly on visual stimuli).
2. Separate movements (=speed in acyclic movements, also called action
velocity; e.g. a tennis stroke, fast arm or leg movements).
3. Continuous regular movements (=speed in cyclic movements, also called
frequency speed, e.g. short sprints, tapping).
4. Movement combinations or complex movements = in acyclic and cyclic
movements, consecutive or combined, e.g. all fast match play actions; in
most cases fast strength is conducive to speed.
In terms of physics, speed is measured as velocity and expressed as

distance over time. For the diagnosis of special speed abilities we refer you
to the relevant literature (Grosser/Starischka 1986; Grosser 1991; Martin
et al. 1991; Lehmann 1993; Schmalz/Trk-Noack 1993; Voss/ Werthner
1994).
In the latest literature (compare Grosser 1991; Bauersfeld/Voss 1992;

Lehmann 1993, Weigelt 1995; Grosser/Starischka 1998) a difference is
made between pure and elementary speed abilities on the one hand, and
complex ones on the other hand. This difference is based as much on
empirical experience in practical sport as on the latest scientific knowledge.
11
Reaction speed is a special form of speed ability.

In Table 1 the various speed abilities (types of speed) and their primary
influence components are presented according to the above theories.
Explanations
Reaction Speed
The reaction of a person is the behavioural response to a stimulus. Stimuli
can also be called signals, which in sport can be acoustic (sound of the
stroke), visual e.g. the moving ball, or tactile e.g. touch. We react fastest to
the latter, and acoustic signals are processed somewhat faster than visual
ones.
Reaction speed in sport is consequently the physical manifestation of

reaction time, and is the time between the sending of a signal to a solicited
muscle and the contraction or movement e.g. pressure with the feet onto the
floor, before starting to the backswing. Reaction speed means the ability, to
react as fast as possible to a stimulus.
Table 1: Types of speed and their primary influence components
Higher Independent Elementary Complex Speed Abilities

characterisation speed ability speed abilities
Type of speed reaction speed action frequency strength sprinting strength sprint
velocity speed speed strength speed endurance
endurance
Form of movement acyclic cyclic acyclic cyclic acyclic cyclic
Example All game (table) tennis fast foot stroke, running fencing, sprints
sports stroke drill, jump acceleration, boxing longer than
sprints kicks 60m
Primary components anticipation, - time-programme, - time-programme, - time-programme,

of influence perception, - inter muscular - speed-strenght - specific endurance
information coordination
processing,
Impulse
transfer,
Latency period
12
In tennis, pure reaction speed is particularly important, especially in the

return of the first service, to reach a passing shot at the net or in a volleying
duel in doubles. In practice though it is always connected to action velocity,
and possibly required speed strength (explosive strength). Furthermore a
successful action depends very strongly on excellent perception and
anticipation abilities, for a pure motor reaction alone is not sufficient at
extremely high ball speeds (approx. 0.4-0.7 sec.).
Elementary Speed Abilities

This means those speed abilities that are defined as elementary time-
programmes (acyclic and cyclic type according to Bauersfeld/Voss 1992),
therefore primarily depend on the quality of neuro-muscular control and
regulatory processes (cf. also page 16). According to BAUERSFELD/VOSS
(1992) and LEHMANN (1993), elementary time-programmes are not
dependent on strength and sex. The term time-programme is, for these
authors, synonymous with elementary speed, where the acyclic and cyclic
forms are independent of each other. Elementary speed can simply be
determined by a measurement of support time of a fastest possible drop
jump from a height of 20-40cm, the cyclical speed by maximal speed foot
tapping in a sitting position. In both measurements, a speed quotient for
potential talent can be calculated. A high speed level means support times
below 170 ms and frequencies above 12Hz/s (corresponding to short time-
programmes). These elementary speed abilities are produced in movements
with little or no external resistance. They can be divided into:
action velocity, or the ability to carry out acyclic movements at the

highest possible speed against low resistance e.g. leg lifting, (table)
tennis strokes.
This ability is one of the performance-limiting factors in tennis and cannot

be compensated for by any other factor. Its high quality is particularly
indispensable in modern tennis, for all fast strokes must be perfectly finely-
motor coordinated if they are to be carried out successfully. The basis of
excellent action velocity is a high coordination ability (=interaction of central
nervous system and the skeletal system) and coordination speed.
13
TECHNIQUE AND I T S VA LU E IN TENNIS

Frequency speed, or the ability to carry out cyclic movements at high
speeds against low resistance (e.g. fast foot drill, tapping, sprints).
In modern tennis this ability is also of great importance, in combination with

other speed types, and cannot be compensated for. For example after
correctly anticipating, reacting and starting in time, the distance to the
hitting point (up to 14m) must be covered as fast as possible. Frequency
speed is absolutely essential for this.
Complex Speed Abilities

These are complex forms of fast movement execution, which are influenced
just as much by strength and endurance abilities and certain conditions as by
the elementary speed abilities (control and regulatory processes). The
certain conditions in tennis deal mainly with:
the type of movement required like push-offs, turning, etc.
the movement technique
the size and duration of the resistance to be overcome (especially that of
ones own body);
individual precondition e.g. sex, development, constitutional characteristics;
external and internal influences e.g. wind, opponent, spectators,
condition of the court, psychological pressure, etc.
The complex speed abilities are used in movements against high external
resistances (in tennis, especially ones own body weight) and in movements
with a fatigue-conditioned performance decrease in long matches. They can
be divided into:
strength speed: the ability to carry out acyclic movements at high speeds
against high resistance e.g. push off, takeoff for smash. It is synonymous
with speed- or fast strength.
This ability alone is not performance-limiting, but it is of great importance as

a precondition for the execution of any further action in tennis.
strength speed endurance: the ability to carry out acyclic movements at
high speeds in spite of fatigue-conditioned loss of speed e.g. frequent
consecutive strokes or fast strokes in the 3rd to 5th set.
14

Signs of fatigue either in the leg or arm muscles, especially in long matches,
is frequently the deciding reason for a performance breakdown in the fine
motor system. The consequences are slower starts, weaker arm action, and in
particular decreasing accuracy and the accumulation of miss-hits.
sprinting strength: the ability to carry out cyclic movements at high
speeds against external high resistance e.g. acceleration ability in short
push-offs.
This ability is enormously important, especially for covering short

distances under time pressure, e.g. after an opponents well-placed volley
or smash, in running for a drop shot, etc. It is not just a question of
getting to the ball, but of reaching it in time to be able to hit an
attacking shot.
sprint endurance: the ability to resist a loss of speed caused by fatigue in
maximal speed performances in cyclical movements.
SOME BIOLOGICAL AND

DEVELOPMENT-CONDITIONED ASPECTS
2.2
Biological bases for speed and knowledge of motor development
processes in children and young people appear to many coaches as
superfluous theory. However, such knowledge gives coaches a better
understanding of:
the motor speed processes;
the correct choice of training contents and methods in the different age
groups;
the connection with tennis-specific technique and technique training, and
the short, middle and long-term planning of the total tennis performance.
Initially, in Table 2 there is a clear presentation of important human

biological and some mental partial systems, and corresponding essential
selected factors. A few of them are explained here in brief (for more detail
see Grosser 1991).
15

Table 2: Necessary adaptations in Partial systems for the patterning
of motor speed.
Neuromuscular System Psychic System Tendo-muscular System
neuronal control and concentration sectional area

regulatory processes/ perception of fast-twitch fibres
time-programmes motivation stiffness
stimulus channelling speed will power viscosity
pre-enervation energy supply
reflex enervation (morphological,
inter-muscular coordination metabolism-
intra-muscular coordination conditioned)
(recruiting, frequencing,
synchronisation)
By means of correct speed training, in connection with strength increase,

these factors can, to an extent, be positively affected.
Neuronal Control and Regulatory Processes - Time-programmes

Elementary (pure) speed abilities are determined by the quality of neuro-
muscular control and regulatory processes. They
1. are stored as elementary movement programmes (= time-programmes);
2. are connected by the patterning of nerve conduction speed, muscle-self
reflex and muscle fibre structure (=all are genetically conditioned), and
3. go unconsciously, since the running time is less than 200ms (for further
explanations cf. Grosser/Starischka 1998).
Pre-enervation
is the activation of a muscle about 70-150 ms before the actual
strength demand. It is a preliminary increase in tension in the
contractile fibres and the fine recruiting of the muscle spindles. It is
consequently part of a central nervous system movement programme
and can be improved by speed training.
16

Reflex Enervation
is the activation of the muscles through the stretch reflex, which is triggered
by the muscle spindle when a muscle is stretched (peak activity about 25-40
ms after start of stretch; it also appears in the stretch-shortening cycle; (for
details see Stiffness).
Inter muscular coordination

is the interaction of synergetically and antagonistically working
muscles. This happens under centrally-programmed control (enervation
of the muscles influenced by the cerebrum and cerebellum), and reflex
control mechanisms consisting of the stretch reflex, reciprocally
antagonistic inhibition, auto-inhibiting, reciprocally antagonistic
stimulation and gamma enervation; (for details c.f. Grosser/Starischka
1998).
Intra-muscular coordination
is the synchronous activation (=synchronisation) of the motor units within a
muscle. Effective here are:
1. Frequenting: graduation (regulation) of the stimulation (impulse/
second) from the motor cortex, and
2. Recruiting: assembling of a certain number of motor units.
The recruiting sequence is:

1. in all shows of strength: firstly the slow motor units (slow twitch
fibres), then the weaker fast twitch fibres (FTO) then the stronger
fast twitch fibres with large motor neurones and high exciting
threshold;
2. in explosive strength tension: at 25% of maximal strength, simultaneous
recruiting of all fibres (=synchronisation). In fast movements against low
resistance it is mainly the fast twitch fibres (40-90 ms; slow twitch fibres
90-140 ms) that work;
3. in movements against high loads, and in slow strength tension, at 85-
90% of maximal strength, all fibres are activated (further increase only
possible by frequenting).
(Detailed explanations c.f. Tidow/Wiemann 1993).
17

Fibre type composition
We distinguish roughly between FTG, FTO and slow twitch fibres. The
proportion of the sectional surface of fast twitch and slow twitch fibres is
decisive. The fast twitch fibres have a higher contraction speed and double
the tension development (=speed muscles).
For fibre alteration through training the following should be noted:

1. Fibre type alteration is very complex and not yet fully understood;
2. It is possible to change fast twitch fibres (llb) by endurance training; fast
twitch fibres can disappear completely. The alteration in slow fibres is a
combination of functional adaptation and morphological transformation
(Hoppeler 1992);
3. A fibre type change can also take place by strength training; according to
STARON et al. (1991) and ADAMS et al. (1993), after 7 weeks of
sectional training, a considerable reduction of the FTG-fibres occurs in
favour of the FTO and slow twitch fibres, and after 13-20 weeks of
hypertrophy training no llb fibres whatever were detectable. With
specific speed strength training it is possible to reverse this development
(c.f. Tidow 1998);
4. A training-conditioned morphological change of slow twitch fibres into
FTG fibres has not yet been demonstrated. By relevant selective strength
training, however, the whole muscle can be made faster.
Physiological Muscle Cross Section

There exists a close connection between maximal strength and muscle cross-
section. The strength values per cross-section area are: men 7kp/cm2;
women: 6kp/cm2 (variation range: 3-12 Kp/cm2). It is the physiological, not
the anatomical, cross section which is decisive.
Stiffness (=Reactiv-power)
is the hardness of the muscle-tendon-tissue. It is of great importance in the
so-called stretch-shortening cycle, which occurs in all drop jumps, and in
games with short stops and subsequent immediate starts, and in the
backwards and forwards movements of the arms and the trunk. It happens as
follows:
18

1. short eccentric stretching of the muscules. Here the autonomous
enervation and elasticity characteristics appear,
2. the concentric phase in which pre-activation, stored elastic tension energy
and reflexivity flow to.
Table 3: Energy Supply in Fast Muscle Performance
Energy Store Maximal Duration of work Re synthesis

- ATP, Creatine P - up to 10 s (extreme: ~ 20) Half value: ~ 15 s
- anaerobic-alactic training effect: 90%: ~ 60 s
- highest flow rate - ATP~ +50% 100%: ~ 2-3 min.
- CrP~ +70%
- glycogen - up to 90 s Half life period (lactate):
- anaerobic-lactic - favourable, large store -at 5 mmol: ~10
-at 10 mmol: ~ 15
- at 20 mmol: ~ 25
1-3h 100% regeneration
Muscle fibre cross section and composition, elasticity and enervation

characteristics of muscles, tendons and ligaments (=reactive tension ability)
are performance-determining. Stiffness is thus trainable.
Energy Production
(c.f. Table 3)
A further theoretical view is essential to in Age Levels of Children and
Young People in connection with biological facts, and the parallel
appearance of speed abilities. Since this area is extremely extensive we
present the essential aspects only in the form of a table (c.f. Table 4; for
more details see e.g. Asmus 1991; Martin et al. 1991; Charitinova 1993;
Baur et al. 1994; Weineck 1994; Grosser/Starischka 1998). From this point
of view it is important that optimal development of specific speed abilities
depends on fixed age phases. We consider this again in connection with
the order of training goals (c.f. Table 5).
19

Table 4: Motor Development Stages, Speed abilities and Training.
Age Group Biological Facts Sensitive Phases Performance

and Training complement abilities
6/7-9/10 brain growth 95% (reaction speed) general coordination

start of good movement general reaction abilities
coordination training
9/10-12/13 brain maturity finished Time-programmes special coordination

very good movement reaction speed abilities
coordination frequency speed complex muscle
action velocity training
12/13-15/16 slight coordination Time-programmes dynamic and reactive

reduction action velocity speed strength
favourable strength strength speed complex muscle
speed training
aerobic capacity
from 15/16/17 renewed good all speed abilities speed-oriented

coordination maximum strength
aerobic and
anaerobic capacity
20
3 OVERVIEW OF BIOLOGICAL
AND PRACTICAL TRAINING
GOALS AND LONG TERM
PLANNING
WHAT ARE TRAINING GOALS?
3.1
By training goals we mean defined performances, which are to be
achieved in a certain period of time. In tennis, for example, reaching a
higher playing level or the improvement in (world-) ranking lists are so-
called higher goals, while the improvement of speed abilities is a so-called
specific goal.
In long-term planning of later goals, along with practical goal setting, it is

important for the coach to know the relevant biological goal aspects, and to
consider the structure and preconditions of the type of sport. Also knowledge
of the motor development processes e.g. age, growth, constitution, current
performance condition etc. must be known. Only on this basis the correct
choice of training contents and methods and optimal progress finally can be
ensured.
In table 5 we present the biological and practical training goals for speed
abilities. These training goals are in addition shown in table 4 in connection
with the motor development stages, and the corresponding so-called
sensitive phases between the ages of 6 and about 20. Both tables indicate
so-called long-term performance planning.
21

Table 5: Training goals to improve speed abilities
Biological Practical Best age for

Training Goals Training Goals optimal improvement
1. Training of neuro- 1. Learning of From about 7 - 13/15
muscular control and time-programmes
regulatory processes
2. Improvement of 2. Training of reaction, From about 9 - 15/16
intermuscular action velocity and
coordination in frequency speed
connection with control (technique!)
and regulatory
mechanisms
3. Development of 3. Complementing of From about 12/15
morphological pure speed abilities to maturity
structures and functional- (1. + 2.) with further
energetic processes performance
conditioning components. determining elements
WHAT IS LONG-TERM PLANNING?

3.2
By planning we mean the direct practical influencing between coach and
athlete/player, whereby the coach, due to his theoretical knowledge and his
practical experience, tries to best coordinate all influencing aspects on
performance development. Long-term performance planning from beginner
to world-class level lasts about 10-15 years!
The whole speed area must be considered as one of the most important
performance influencing factors of long-term planning.
As we have already shown in tables 4 and 5, in the separate age-groups
there are different emphases which must be systematically developed
according to biological age. Omissions in this development can not be made
up for later. A potential top player can be prevented from, or hindered in
reaching elite level at an early age already.
Every coach is therefore well-advised, during the course of the separate
development phases of childhood, to emphasise at least the same attention
to speed as he does to technique development or coordination training.
22
4 TRAINING METHODS AND

EXERCISES
GENERAL METHODICAL HINTS
4.1
Below is a presentation of selected tried and tested (by the authors and
other experts) examples of training exercises (=training contents) and
training methods to improve tennis players speed abilities.
The separate speed abilities are each defined briefly again in the beginning
and set out with important methodical hints for practical application.
The following general methodical guidelines are basically valid for speed
training:
In speed training, quality comes before quantity, i.e. fastest possible
speed is created by a highly marked complex control and regulatory
process between the brain and muscules. Speed must be both, trained
and learnt.
Speed in sport is only learnable and trainable by special
exercises, not general ones. These special exercises must partially or
completely consist of the temporal-spatial, dynamic and energetic
features of the competition movements. These are the resulting
consequences for
Basic Training: all-round exercises, orientated to special type of sport
(not all-round and general);
Build-up and Advanced Build-up Training: all-round exercises,
orientated to special type of sport and purely specific exercises;
High Performance Training: purely specific exercises:
Speed exercises carried out at sub-maximal speed create sub-maximal

speed movement patterens in the brain, instead of maximal ones;
consequently slower movements are learnt.
23

One is truly fast when one can play with high speeds, i.e. can control
and feel movements, and can sense speed variations.
In speed training, the repetition method is mainly used. Characteristics of
this method are:
All exercises are carried out at maximal and/or supra maximal
movement speed e.g. under body weight-reducing conditions, or with
equipment for reducing bodyweight, or under so-called forced conditions;
the concentration of the athlete should be focused completely on the
speed of the movement and only incidentally on the technique itself;
the exercises should not be carried out under signs of fatigue - their
quantity and duration are dependent on age, state of fitness and type of
training;
maximal movement speed should be practised one to three times a week,
each time with a variety of exercises, to avoid signs of neural fatigue
(after one maximal speed training unit the body requires about 72
hours to recover fully), and to avoid neural stabilisation, which could lead
to a so-called coordination or speed barrier i.e. after a few weeks of
constantly identical training stimuli there is no more adaptation of the
central nervous system.
LEARNING AND TRAINING

OF TIME-PROGRAMMES
4.2
4.2.1 DEFINITION AND METHODICAL HINTS
By Time-programmes we mean the elementary movement patterns (-programmes)
which are stored and trained in the brain and which are connected to a
middle level by means of the patterning of the nerve conducting speed,
muscle self reflex and muscle fibre structure. They work unconsciously, as
they should require less time than 170ms.
Their development obviously affects a connection between the learning

storing processes in the brain and an increase in the reactive tension abilities
(stretch-shortening cycle) in the muscle-tendon tissue (c.f. also page 16).
24

In the exercises which follow, exact methodical instructions are given. In
general, in the training of time-programmes, it is true that all exercises must
be carried out at maximal or supra maximal speed, and the recovery between
exercises or series should always be complete.
The methodical procedure consists of:

Intensity: maximal without unloading; supra maximal with
unloading
Repetitions: 6-8 times, 2-4 series (sets)
Rest between sets: 2-5 minutes
Periodisation: 1-3 training units (TU) per week or 1-2 times
parallel with frequency and action velocity training
-6 weeks in Autumn and
-2 times 4 weeks in the period January - May.
Training exercises: see the exercises presented below
25

4.2.2 EXERCISES TO FORM TIME-PROGRAMMES BY JUMPS
Drop (box) Jump

Exercise 1
The player stands on a raised surface of 20-40cm. He carries out a drop-
jump, followed by a maximally fast, flat take-off.
Attention should be paid to pre-tensing the calf muscles, only a very
slight knee bend in the support phase, no touching of the floor with the
heels, and body tension.
Variations:
Exercise as above, but carried out with added unloading.
Training equipment: belt, harness held at the hips.
Programme:
6-8 repetitions after 5-10 seconds
2-4 series
2-5 minutes rest
Important
Coach encourages with metaphors, e.g. bounce like a rubber ball
the arms are initially not used as swing elements, then actively engaged
players must concentrate completely.
26

Rope Skipping
Exercise 2
The player skips at maximal speed. He
jumps only on the balls of the feet,
without bending the knees, without the
heels touching the floor and with
optimal body tension.
Variations:
double jumps (two turns of the rope per
jump)
Programme:
6-10 seconds or 1 x 15 - 20 repetitions
2-4 series
2 - 5 minutes rest
Foot Tapping
Exercise 3
The player stands with his body tensed.
The bodys centre of mass is low and the
player alternately raises and lowers his
left and right foot balls, keeping the
ankles rigid. The tempo is maximal/as
fast as possible.
Variations:
Exercise in a lying or seated position.
Programme:
5-8 seconds
2-4 series
2-5 min rest
27

4.2.3 EXERCISES TO FORM
TIME-PROGRAMMES BY THROWING
Reactive throws
Exercise 1
The player sits in an upright position
with the back supported. The coach
throws balls of different weights at
high speed to him. The player throws
back the balls reactively with a
maximal short backswing movement.
Variations:
Exercises can be carried out with
one arm.
The player throws the ball with an
own backswing movement.
Programme:
6-8 repetitions
2-4 series
2-5 min rest
Hand tapping
Exercise 2
The player sits or kneels in front of a
raised surface, e.g. a stool, a box, a
table, etc., and hits lightly with the
palm of the hand with a tensed
forearm as fast as possible on the
surface. The hands can also move
backwards and forwards or cross over.
Programme:
5-8 seconds
2-4 series
1-3 min rest
28

4.2.4 EXERCISES TO FORM
TIME-PROGRAMMES BY SERVICES
Reactive serves
Exercise 1
The player kneels on both knees.
The back swing movement is
carried out with a short swing over
the shoulder. Care should be taken
that the upper body and shoulder
area remain as still as possible, and
that the swing is only carried out by
the lower arm and wrist.
For small children, as the
racquet size corresponding to their
age can be too heavy, a much
lighter racquet is recommended.
With increasing technical
improvement the weight of the
racquet can be increased.
Programme:
4-8 repetitions
2-4 series
2-5 min rest
29
TRAINING OF REACTION SPEED

AND ACTION VELOCITY
4.3
By reaction speed we mean the ability to react to a stimulus as fast as
possible, and by action velocity, we mean the ability to carry out acyclical
movements at high speed against low external resistance.
Both forms of movement are always closely connected in tennis e.g. acting at
the net, for one calls on the fast actions of the processing procedure in the
brain (=stimulus processing), and the other calls on the necessary muscles
(=muscle contractions) for the strokes concerned. In the practical game top
speed actions are partially dependent on a good speed strength base, so that
a sharp division between pure action speed (also only against low external
resistance), and speed strength or strength speed, is often not possible; the
boundaries are blurred.
The following training exercises, however, should be carried out at

maximum speed, as far as possible against very low external resistance.
The improvement of reaction speed is mainly related to tennis-specific
(partial) movements; i.e. in connection with technique or technique-
related training. Furthermore, anticipation ability plays a crucial role.
In the improvement of action speed either already formed (existing) time-
programmes are integrated into specific movements/exercises, or specific
acyclical movements are formed at the required speed (maximal/supra
maximal) for the formation of short time-programmes. If tennis-specific
technique is called on in training exercises, then consequently it is a
question of a combined speed-technique training.
A precondition of the improvement of action speed is thus the mastery of

movement technique i.e. well-trained inter muscular coordination. If this is
not given, the corresponding technique must initially be trained and
patterned at medium and sub maximal speeds.
30
Training Methods to improve reaction speed in conjunction with tennis-

specific Action velocity
Intensity: maximal movement velocity

Volume: maximum of 8 seconds or 8-15 repetitions
Series: 3-5; rest between series: 2-3 min
Periodisation: in every technique training unit, year round
Training exercises: all technique-specific games with reaction components
(esp. at the net).
See exercises presented below.
Training Methods to improve action velocity
Intensity: maximal/supra maximal

Volume: see each exercise
Series: 3-5; rest between series; 2-3 mins
Variations: By maximal/supra maximal intensity, by choice
of exercise, by reduction of space and time
in which exercise is carried out.
Training units per week: 1-3 each time as part of a training unit
Annual periodisation: 4-6 weeks training, then 1-3 months rest, then
once more 3-5 weeks training, and so on.
Training exercises: Technique (partial) movements, imitation
movements, competition movements
See the exercises presented below
31

4.3.2 EXERCISES TO IMPROVE REACTION SPEED AND
ACTION VELOCITY WITHOUT ANTICIPATION
Fast Blocking 1
Exercise 1
Player stands at a distance of
about 1.5m in front of a wall,
the coach about 1m behind
him. Both face the wall. The
coach now throws balls in rapid
succession against the wall, the
player blocks the rebounding
balls or hits them away.
Variations:
The coach throws the balls fast
or slowly
at different heights
with bounce on the floor
via a corner
Player: blocks only with the
hands
only with the feet
situational blocking (foot-
body - or hand blocking)
Programme: Important:
8-15 repetitions The degree of difficulty of the exercise
3-8 series should be such that the player cannot get
2-3 minutes rest 25% of the balls
32

Fast Blocking 2
Exercise 2
Player lies on his back with arms and
legs in the air. Coach stands on a
box and drops balls onto the player.
Player tries to block or hit away the
balls with fastest possible blocking
movements.
Variations:
Coach throws in different directions
and verbally encourages the player.
Programme:
10-20 repetitions
3-8 series and more
2-3 minutes rest
Fast Blocking 3
Exercise 3
Three players stand in a row, about
2-4m apart. The middle player looks
at one of the outside players. The
outside players have 4-6 balls each.
The middle player receives a ball at
high speed in conjunction with an
acoustic signal. He blocks this ball.
He then turns quickly towards the
other player, who quickly throws
another ball to him, etc. Players
change places after 10-15 throws.
Variations: Programme:
distances between the players 10-15 repetitions
are changed 3-5 series
player blocks with different 2-3 minutes rest
parts of the body
33

Goalkeeper training
Exercise 4
Three to five players stand in a row Variations:
looking at the blocking player. They constantly change the throwing
have 2-3 balls each and throw in a order.
pre-set order to the blocking player,
who does not know this order. The Programme:
throwers swing the ball back at the 5-15 repetitions
same time, only one throws, and so 3-5 series
on in the pre-set order. The blocking 2-3 minutes rest
player blocks the balls.
Goal throws
Exercise 5
One player, a thrower, jumps above a
vertically positioned soft mat or Programme:
other obstacle and throws a ball over 3-6 repetitions
this obstacle towards the goal. The 3-5 series
goal keeper must block. The 2-4 minutes rest.
throwing player must either be seen
as late as possible or not at all by
the goalkeeper.
NB: rests can also be a little longer
Variations: as this exercise presents a high
Player can also throw around the jumping strength load for the
side of the obstacle. throwing player.
34

Catching, hitting away
Exercise 6
The coach stands in front of the
baseline, several tennis balls in each
hand. The coach drops a ball, the
player must either catch or hit away
this ball and then return to the
starting point.
Variations:
Distances between coach and
player can be increased.
At greater distances the ball
should also bounce once or
twice.
Programme:
8-15 repetitions
3-5 series
2-3 minutes rest
Important:
Success rate/degree of
difficulty should be set at
about 60%. 40% of the
balls thrown should not be
returnable by the player (to
avoid a speed barrier).
35

Fast catching
Exercise 7
The coach stands behind the player
and throws a ball forwards over the
players head. The player has the
task of catching the ball directly,
after it has bounced once, or at
most twice. The players centre of
mass is low and he moves on the
balls of the feet.
Variations: Programme:
coach gives an additional 8-15 repetitions
acoustic signal. 3-5 series
player must only start when both 2-3 minutes rest
signals have been given.
Catching Game Day and Night or Black and White

Exercise 8
Two players lie or stand opposite
each other. There should be sufficient
distance between them. Each player
has a code word/number. When the Programme:
coach calls out the code word, the 3-6 repetitions
player concerned must catch or touch 15 seconds rest
the other player. Then the body 3-5 series
positions can be changed, the 1-3 minutes rest
distance between the players can be
changed, and the code word can be
changed. The players run in different
directions.
36

Catching Numbers
Exercise 9
Two players get a number each (e.g. Variations:
1 and 7). The players move in free dribbling the ball
or controlled movement forms fast change of numbers
(running, hopping, side-step) in a the size of the space used can be
pre-determined space. On a command, changed (service area).
the player whose number is called
out must catch, or touch the other Programme:
player. The players centre of mass is variable duration of stimulus,
low and they move mainly on the not longer than 10-15 seconds.
balls of the feet. 3-5 series
2-3 minutes rest
Shadow running
Exercise 10
One player makes free or controlled
movements, the other players must
quickly copy the movements. The
distance to player 1 must be
maintained. The tasks change after
one/two repetitions. The players keep
their body centre of gravity low and work
as fast as possible.
Variations:
establish space limits Programme:
establish combinations of movement maximum 8-12 seconds
forms, or work spontaneously 3-5 repetitions
the players can be joined 2-3 minutes rest
together with a cord which must
not break.
37

Sprints
Exercise 11
The player carries out short sprints
on a visual, acoustic or tactile signal.
These should be in different
directions, and should be carried out
as fast as possible. Programme:
3-4 times 3-5 minutes -
Variations: maximum up to 6 seconds
The start can also be carried out (rest 8-10 seconds)
from: 3-5 series
the basic position with low centre 2-3 minutes rest
of gravity
a split-step
skipping, ankling or tapping
Sensory Method (Training of Time Perception)

Exercise 12
The player sprints a fixed distance on
a signal. He receives information
from the coach about the scored
time. Repetitions at least 2-3x. The Programme:
time needed for the next repetitions 3 repetitions, 10 seconds each
must be estimated by the player rest = 1 series
himself. If this is well estimated, the 3-5 series
player should complete the set 2-3 minutes rest
distance at the estimated speed. maximum duration of stimulus
8 seconds
Variations:
Change type of movement (e.g. side-
step)
38

Small Games
Exercise 13
1. Foot touching
Players stand in front of each other,
taken by the hands or hands behind
their backs. They try to step on each
others feet (only touching them).
Programme:
5-8 seconds
3-5 series
2-3 minutes rest
2.Thigh slapping
Starting position as for number 1.
The players hit each other on the
outside of the thigh (touching).
Programme:
8- a maximum of 10 seconds
3-5 series
2-3 minutes rest.
Touch or hit all kinds of balls with the racquet

Exercise 14
Carry out exercises 6 and7with a
racquet, trying to play the ball as a half-
volley. A half-volley requires not only
reaction and action speed but also
starting strength, and the quality of the
execution and the exercise management
can be judged much better.
Programme:
10-15 repetitions
3-5 series
2-3 minutes rest
39

Touch and block balls with the racquet
Exercise 15
The player stands about 1-
1.5m from a wall, facing it.
The coach stands about 1-
3m behind him and throws
balls against the wall
(possibly via the corners).
The player must try to
touch the thrown ball with
the racquet.
Programme:
10-15 repetitions
3-5 series
2-3 minutes rest
Deceptive Volleys
Exercise 16
The coach stands near the
net and plays the ball from
the hand to the player on
the other side of the net. In
the process, he tries to
deceive the player by the
way he moves his wrist. The
player must try to touch
the ball, later to volley it.
Programme:
10-15 repetitions
3-5 series
1.5-2 minutes rest
40

Machine gun at the net
Exercise 17
net and plays about 10 balls
in very quick succession in
different directions to the
player on the other side of
the net, who must try to
touch all balls and later to
volley them.
Programme:
10 repetitions
3 series
2-3 minutes rest
Shooting at the net

Exercise 18
net, the player stands just
in front of the t-line on the
other side of the net. The
coach feeds balls very fast
straight at the players body
and tries to hit him. The
player must try to block the
oncoming balls with his
racquet. Care should be
taken that the coach feeds
the balls mainly at hip Programme:
height, not at head height, 10 repetitions
to avoid possible injury. 3 series
The player should not move 2-3 minutes rest
backwards.
41

Volley duel at the net
Exercise 19
One player stands on one side of After 3-5 series the players should
the net and two players stand quite change places.
near each other on the other side all
Programme:
playing volleys. For the two players
10-15 repetitions
anticipation is hardly possible as
3-5 series
they cannot predict to which one of
2-3 minutes rest
them the ball will be played at.
Service to net player

Exercise 20
Two players stand at the net; one, two to volley them, without turning or
or three players are on the other side of moving backwards. Care should be
the net behind the baseline. These taken that the net players stand on the
players alternately hit a first service balls of the feets, and move forwards
from the centre of the baseline to the when the server hits the ball.
players at the net, whereby they should
shoot at each of the net players, in no Programme:
particular order, in order to eliminate 10-15 services per player
anticipation. Young players can stand 3-5 series
further in the court to serve. The net 2-3 minutes rest
players must try to touch the balls, later
Volley Lob and Smash

Exercise 21
Four players stand in doubles
formation at the net. The coach
feeds a ball to one pair, which plays Programme:
a flat volley. The other side plays a 15-20 smashes
volley lob back, which should not be 3 series
too long. The first side must smash 2-3 minutes rest (side change)
and the others must then try to get
this smash, without turning or
moving backwards.
42

Wave attack
Exercise 22
Two players stand on the base line, mistake, they always move outwards
two at the net. The coach feeds and backwards, and the coach can
the balls to the baseline players. immediately play to the next pair
They must approach with an waiting.
attacking ball. The rally is played
with volleys. In this exercise it is Programme:
recommended that six to eight 10-15 rallies, then change sides
players stand in pairs behind the 3-5 series
baseline to keep the game going. If 2-3 minutes rest.
the attacking players make a
4.3.3 EXERCISES TO IMPROVE REACTION SPEED

AND ACTION VELOCITY WITH ANTICIPATION
Passing shots against net players
Exercise 1
One player stands at the baseline,
the other at the net. The coach plays Programme:
to the net player, who should play a 5-10 rallies, then change sides
long volley. The baseline player must 3-5 series
try to pass the net player, the rally 2-3 minutes rest
should be played out to the end.
Lobs and Smashes

Exercise 2
One player stands at the net the other
at the baseline. The coach plays to the Programme:
net player, who plays a long volley. 10 rallies, then change sides
The baseline player plays only lobs 3-5 series
from now on, the net player tries to 2-3 minutes rest
smash winners, the baseline player
tries to reach them.
43

Service and Return
Exercise 3
One player serves, the other returns.
In order to make the exercise more
difficult and emphasise reaction Programme:
speed even more, the ball can be 20-30 services, then change sides
served over a shorter distance (e.g. 3-5 series
from up to behind the t-line), or 2-3 minutes rest
returned from a shorter distance in
front of the baseline.
Serve and Volley

Exercise 4
One player serves and volleys, the
other returns and tries to pass him. Programme:
Points are played out to the end. 20-30 serves, then change sides
3-5 series
2 minutes rest
Volley Duel two against two

Exercise 5
All four players stand at the net. The
coach starts off, and the point is Programme:
played out with volleys. 10-15 duels
3-5 series
2-3 minutes rest
44

Exercises for Reaction and action speed
with added perception and anticipation
Exercise 6
One player stands on either side of a late point of contact produces
the court, one at the net and the a ball down the line,
other at the baseline. The coach if the ball is hit at its highest
starts playing to the baseline player. point it will go down the line,
The net player must react correctly, if the ball is hit low it will go
according to the body movement across court.
and the point of contact of the
baseline player, in doing so both Ball to the body:
players know how the baseline the baseline player is in a lean
player should react. This could be back and plays a forehand to the
organised as follows: backhand of the net player.
Long ball: According to position of the net

the baseline player must run player:
backwards, then play a passing if the net player is still standing
shot always only down the line. on the left side of the court the
ball is played to his forehand
Short ball: side, if he is standing on the right
the baseline player runs forwards it will be played to his back hand.
and plays:
a passing shot down the line The additional exercises above all
from a high point of contact, deal with the reaction training of the
a passing shot across court from baseline player. He must try to read
a low point of contact. (i.e. anticipate) the behaviour of the
net player, and react accordingly. The
Medium length ball: net player should play volleys
the baseline player plays a according to a set pattern:
passing shot down the line by
making a big turn for the back for a ball which should land on
swing, the side of the net player between
plays the ball across court after the t-line and the baseline, he
turning the body slightly, always plays a long volley,
45

for a ball which should bounce in react always knows what to look
the service area, the net player out for, and that the other player
always plays a short cross-court shot, adopts the corresponding behaviour
for a very short ball, the net patterns.
player plays a drop volley.
Of course, all other possible

variations can be used. It is
important that the player who must
46
TRAINING OF FREQUENCY SPEED

4.4
Frequency speed means the ability to carry out cyclical movements e.g.
tappings, short sprints, at highest possible speed against low external
resistance.
In sport - as for action speed - fastest possible cyclic movements are partially
dependent on a good speed strength/strength speed base, so that a clear
division between pure frequency speed (therefore only against low external
resistance), and strength speed is often not possible.
The following training exercises should, however, be carried out for the
maximum improvement of cyclic speed movements, if possible against
very low external resistance, and always at maximal intensity (speed).
For the improvement of frequency speed either available time-programmes

are integrated into certain movements/exercises, or certain cyclic
movements are trained at the speed necessary for the formation of short
time-programmes.
If tennis-specific techniques are used as training exercises, it is a question of

combined speed-technique training.
A pre-condition for the improvement of frequency speed is consequently a

mastery of movement technique (well-trained inter muscular coordination).
Should this not be given, the corresponding technique must initially be
formed at medium and sub-maximal speeds.
Hint:
Further and detailed presentations of the training of action velocity and
frequency speed can be found in Grosser (1991).
47
Training Methods to improve frequency speed

Intensity: maximal/supra maximal
Repetitions: 4-12
Series: 3-4 (maximal altogether 20 repetitions)
Rest between series: 2-10 minutes
Variations: by intensity maximal/supra maximal, by choice of
exercise, by duration.
Methodical tip: All exercises for frequency speed should also be trained
with the methods of the delay-effect phenomenon (see: speed
barrier/delay-effect)
Equipment: weighted vest, wrist weights, trampette, soft mats,
ropes, etc.
NB: The increased level of effort requires a long rest
between series, possibly a shortening of the
duration and amount of stimulus.
Pay increased attention to the quality of the
movement!
Planning: e.g. 1-2 with load or 2-5 x normal, 3-5 series, 2-5
minutes rest.
Important: all exercises for frequency speed should also be
trained from the point of view of body weight
unloading supra maximally.
Equipment: declined running track, pulling rope, etc.
Supra maximal execution speed produces great
fatigue. Shorten stimulus duration, lengthen rests,
decrease stimulus volume. The coach should look
out for optimal coordination of the partial
impulse!
Training units per week: 1-3 (each as part of a training unit)
Year periodisation: 4-6 weeks training, 1-3 months rest, then again 3-5
weeks training, etc.
48

4.4.2 EXERCISES TO IMPROVE FREQUENCY SPEED
WITH FOCUS ON LEGS
Foot tapping
Exercise 1
The player stands in
starting position with a
low centre of gravity and
with the body in tension,
and alternately raises and
lowers the ball of the right
and left feet with a rigid
ankle. The speed should
be maximal/as fast as
possible.
Variations:
Carry out the exercise in a
lying or sitting position.
Programme:
5-8 seconds
3-5 series
2-4 minutes rest
49

Ankling
Exercise 2
The player stands upright, un-
supported or leaning against some-
thing, and alternately raises and
lowers the heels.
Points to watch: the body should be

in tension, the centre of mass should
be high, the foot contact should be
active/reactive. Should be carried out
as fast as possible.
Variations:
working tempo can be varied,
fast - slow
with or without touching down
with the heel
carry out the exercise with
(weighted vest, weight etc.)
delay-effect phenomenon.
Programme: Important: fault correction:

5-8 seconds no clear shift of balance
3-5 series knee-lift too high/too low
2-3 minutes rest
with delay-effect phenomenon:

3-6 seconds
2-4 series
with 2-4 minutes rest
50

Skipping
Exercise 3
The player stands in basic position Variations:
and alternately raises and lowers skipping with only medium knee
both legs with medium or high knee lift, or only with high knee lift, or
lift. The arms swing naturally bent, both combined.
the legs are bent and straightened moving forwards or on the spot.
as fast as possible, the support leg
must always be straight, the upper Programme:
body is upright. 5-8 seconds
3-8 series
2-5 minutes rest
High knee running

Exercise 4
The player stands in the starting
position. The feet are hip-width
apart, the upper body is upright.
The player alternately raises and
lowers both legs.
The knee of the swing leg must be

lifted above the horizontal level
when raised. The legs are bent and
straightened as fast as possible and
the support leg is always straight.
Programme:
3-8 or 4-6 repetitions per leg
3-8 series
2-5 minutes rest.
51

Movement combinations of exercises
4.4.2.1 - 4.4.2.2 - 4.4.2.3 and 4.4.2.4
Exercise 5
4-8 seconds Two, or maximally three movement
2-4 series elements in one combination.
2-5 minutes rest Optimally streched knee muscules
are a precondition for a high
quality execution.
Stretching by exercises 4.6.4.2, no.

10-13, 18-19.
Heel Kicks
Exercise 6
The player alternately bends the
knees and kicks his/her bottom with
the heels. The knees remain below the
bodys centre of mass, the upper
body is upright. The target movement
can also start with foot tapping or
ankling. The knee extending muscles
should be optimally streched.
(Exercises: 4.6.4.2, No. 12,19, 24).
Variations:
player hangs from rings, Programme:
horizontal bar, etc. 5-8 seconds or 3-5 x each leg
player lies in prone position 3-6 series
in the basic exercise the hands 2-3 minutes rest
hit the heels.
52

Leg crossing in front and behind
Exercise 7
The player moves the right leg to the
left, crossing in front of the left leg;
the left leg moves behind, etc., and
vice versa. Body weight should be on
the balls of the feet and the body
should be in tension.
Variations:
only right leg in front of left leg
only left leg in front of right leg
the right leg is placed alternately in Programme:
front of and behind the left leg 5-8 seconds
the left leg is placed alternately in 3-8 series
front of and behind the right leg. 2-4 minutes rest
Side-step
Exercise 8
The player stands in basic position,
feet hip-width apart, upper body
upright.
One leg (right or left) is moved
out to the side, the other leg is moved
behind as fast as possible. The
direction of movement can be
changed, the stride length can be
changed, or pre-set by markings.
Programme:
5-8 seconds
5-10 series
1-3 minutes rest
Important:
The adductor, abductor and
gluteal muscles should be
optimally streched.
53

From all exercises focusing on frequency speed of the legs,
movement combinations should be built up
Exercise 9
The following should be noted: do not combine more than two
exercises. If there is a visible loss
of speed, stimulus duration
Programme: should be shortened.
maximum 8 seconds the changing of elements can
3-8 series take place on an acoustic or
2-4 minutes rest visual signal.
Stimulus intensity as fast as
possible. Streching:
Exercises 4.6.4.2, no. 12-16 and 19.
Pendulum
Exercise 10
From a square of about 30 x 30 or
20 x 20 cm, the player places, e.g.
his right foot to the left (crossing)
and back again, subsequently
reversed. The bodys centre of mass
is low (see picture), the balls of the
feet are actively plant. The
movements can also be backwards
and forwards.
Programme:
5-8 seconds
3-5 series
2-4 minutes rest
54

Magic Triangle
Exercise 11
The player moves the feet as fast as
possible in different directions
outside and inside the triangle.
Backwards and forwards movement
should also be encouraged.
Programme:
4-8 seconds,
3-5 series,
2-4 minutes rest
Important:
The obstacles should be low,
maximum 8-12cm high. One
bar should be left loose (to
reduce risk of injury).
55

Ladder run
Exercise 12
The player covers a ladder lying on the
ground in different ways as fast as
possible (hitting each space between
the rungs of the ladder). Only the balls
of the feet should touch the ground,
the bodys centre of mass is low, the
knees are slightly bent.
Variations:
one foot per ladder space
one foot after the other in the
same space
Programme:
run backwards over the ladder.
according to the length of the
Forwards and backwards
ladder, not more than
combinations
5-8 seconds
sideways run - one foot in each
3-5 series
space
2-4 minutes rest
sideways run with leg-crossing, e.g.
right in front of left and vice versa, Important:
sideways running the left leg The learning of a new movement
leg crossing, e.g. right in front of combination (pattern/rhythm)
and behind left, and vice versa. should also be at a slow speed.
Short sprint on sloping track (reduction of body weight)

Exercise 13
The player sprints from a standing
position or a short run-up downhill
on a sloping track. The upper body is
upright, the movement carried out
on the balls of the feet.
Programme:
2-6 x 8-12m. In between a rest of
10-15 seconds = 1 series
3-5 series
2-5 minutes rest
56

Side-step on sloping track (reduction of body weight)
Exercise 14
The player carries out side-steps Programme:
downhill on a sloping track. The 2-4 x 6-8 m. In between a rest of
upper body is upright, the bodys about 10 - 15 seconds = 1 series
centre of mass is lowered. 3-5 series
2-5 minutes rest between series
Leg work with counter resistance

Exercise 15
The player is linked to the coach by
an elastic rope. The player moves
away from the coach (e.g. backwards
run) and, on a signal from the coach
with the support of the elastic rope,
sprints towards the coach.
Variations:
the player runs away backwards
and sprints forwards
the player side-steps away from
the coach to the left or right and
then side-steps back to the coach
the player runs away forwards
and sprints backwards towards
the coach.
2-4 x, rest in between about 10-15 The maximal movement speed can
seconds = 1 series initially cause problems in the
3-6 series movement flow. The quality of
2-4 minutes rest movement should therefore first be
ensured by repeated practice.
57

4.4.3 EXERCISES TO IMPROVE FREQUENCY SPEED
WITH FOCUS ON SHOULDERS/ARMS
Fast Boxing movements
Exercise 1
The player kneels or sits and carries
out boxing movements at the highest
possible movement frequency. The
upper body is still, abdominal and
back muscles are tensed.
Variations:
Movement can be a straight punch,
a hook, or an uppercut.
Programme:
5-6 seconds
3-5 series
2-4 minutes rest
Hand-tapping
Exercise 2
The player sits or kneels in front of a
raised surface, e.g. stool, box, table,
etc. and hits the palm of the hand as
fast as possible on the surface with
the forearm tensed. The movement
can also be backwards and forwards,
the hands can also cross.
Programme NB: The exercises can also be

5-8 seconds carried out with additional delay-effect
3-6 series phenomenon. Equipment: wrist weights,
2-3 minutes rest small dumbbells, boxing gloves which
produces good delay-effect.
58
Fast Throwing Serves

Exercise 3
The player sits or kneels and throws
balls forwards as fast and as
frequently as possible, also with
great aiming accuracy.
The throwing heights are: shoulder

level higher than shoulder level
hip level. The balls (tennis balls,
throwing balls 50-200g) should be
readily available.
Programme:
6-10 repetitions
3-5 series
2-3 minutes rest
As above but with delay-effect by

medicine ball throwing (1-3kg)
Exercise 4
Programme: NB: Exercises 3 and 4 are also to be
1-3 medicine ball throws, carried out with the wrong (non
5-6 normal throws = 1 series favourite) arm.
3-5 series
2-3 minutes rest
59

Service in combination with throws.
Delay-effect phenomenon
Exercise 5
The player first throws with a tennis nervous system (delay-effect), is
ball or a rounders ball (should weigh carried directly over into the racquet
from 80 up to 200g) about 10-15 swing, so that this is faster than
times as far and as fast as possible. usual.
Directly afterwards he serves 6-12
first serves with the tennis racquet
(about 300g), also at maximum Programme:
speed. Due to the lower weight of 10-15 throws + 6-12 serves
the ball the arm movement is greatly 3-5 series
accelerated. This effect, which is 1-3 minutes rest
recorded and stored by the central
Service in combination with medicine ball throws
Exercise 6
The player initially throws about 6-10 heavier weight of the medicine ball.
times with a medicine ball, weighing This is not given when the tennis
between 0.5 and 1kg for fit up and racquet is used. Therefore, the racquet
coming players, as far and high as is automatically accelerated more
possible, roughly imitating the than usual.
movement of the service. Directly
afterwards he hits 8-10 first serves as Programme:
fast as possible. The delay-effect 1-6 medicine ball throws +
phenomenon also works here, but this 8-10 serves = 1 series
time in reverse. The central nervous 3-5 series
system has adjusted to the relatively 2-3 minutes rest
high resistance provided by the
Frequency speed with racquet
Exercise 7
The player stands on the baseline, the
coach at the net. The latter plays the
balls in quick succession with a Programme:
curved lob to one side of the player. 10 repetitions
The player must try to get to all balls 3-5 series
and return them, hitting them just 2-3 minutes rest
before the second bounce.
60
COMBINED TRAINING OF ACTION VELOCITY,

FREQUENCY SPEED, STRENGTH-SPEED
AND COORDINATIVE ABILITIES
4.5
The following exercise examples are for the multiple improvement of speed
abilities and selected coordination abilities. The latter comprises so-called
performance pre-conditions for improved learning or execution of technique-
specific movements. Examples of coordination abilities: balance, spatial and
temporal orientation, kinaesthetic differenciation (feeling for movement).
Such exercises should however first be used when the separate speed
abilities have already been practised in isolation.
In addition to this training, in most cases, the strength and endurance

abilities and corresponding flexibility exercises shown in Chapter 4.6 must be
trained.
Training methods to improve combined speed abilities

Intensity: maximum
Volume/Duration
of exercises: 9-12 years 5 seconds
13-16 years 6-7 seconds
from 16:17 years, 6-10 seconds or 4-10 repetitions
rest between repetitions: 2-3 minutes
Training units per week: 2
Periodisation: 4-8 weeks training (at least 12 training units),
then 2-4 weeks rest, etc.
Training exercises: see exercises shown in 4.5.2
61

4.5.2 EXERCISES FOR THE COMBINED IMPROVEMENT
OF ACTION VELOCITY, FREQUENCY SPEED,
STRENGTH-SPEED AND CO-ORDINATIVE ABILITIES
Combination sprint 1
Exercise 1
The player carries out the exercises to 4, sprint backwards to 3 and
in the following order: backwards jump to 1 with fastest
possible movement speed. Bodys
Jumping jacks - side-steps to 2, centre of mass is low, the load is
sprint forwards to 3, sprint forwards transferred to the balls of the feet.
Programme:
Jumping jacks 2-5 x
Running distance 3-5m
backwards sprint 1
3-5m = 1 series 2
Start
3-8 series
2-4 minutes rest
62

Exercise 2
The player stands on one or both 30cm) > sprint forwards to 3 > side-
legs on a therapy spinning top, steps to 4 > sprint backwards to 1.
medicine ball or on climbing blocks.
The player carries out the following The movement execution has to be
exercises in this order: as fast as possible, the coach checks
that the balls of the feet are used
>balancing, low centre of mass, and the body carriage is upright. (>
upper body upright> depth jump> = next exercise).
reactive jump over obstacle 2 (10-
3
4
Programme:
balancing 4-8 seconds
sprinting distance 3-5m
3-5 series Start 1
2-4 minutes rest
63

Exercise 3
The player moves with a pedalo 2-
3 x forwards/backwards over a Programme:
distance of 1-3m (1), then carries out Jumping jacks 2-5 x
a depth jump with immediate Running distance 3-5m
reactive take-off over a small backwards sprint 3-5m
obstacle (2) (10-20cm) > side-steps = 1 series
to 3 > sprint forwards to 4 > side- 3-8 series
steps to 5 > backwards sprint to 6. 2-4 minutes rest
Performance as fast as possible,
bodys centre of mass low, and on
the balls of the feet.
1
Variations:
6 Start
Exercises 1-3 - the end
points can be touched with
one hand at a time.
Exercises can also be
carried out as competitions.
64

Fan-like run 1
Exercise 4
The player moves as fast as possible 3
between the start and finish marks. 2
The bodys centre of mass is low, the
running should be on the balls of the
feet. Body carriage is upright.
From the start > 1- forwards, back to

the start sideways
From the start > 2 forwards, back to
the start forwards
1
From the start > 3 forwards, back to Start
the start backwards.
Programme:
2-4 repetitions with
10-20 seconds rest
2-5 series
2-5 minutes rest
Fan-like run 2
Exercise 5
As fan-like run 1, only to the other
3
side. Movement and planning as in 2
exercise 4.
1
Start
65

Fan-like run 3
Exercise 6
Order of running direction and type 1
2
of movement:
Start to 1 sideways, back to the start
sideways
Start to 2 forwards, back to the start
backwards
Start to 3 forwards, back to the start
sideways
3
Planning: as in Fan-like run 1.
Fan-like run 4
Exercise 7
Start to 1 forwards, back to start 2
1
backwards
Start to 2 forwards, back to start
sideways
forwards
Programme: as in Fan-like run 1.
3
Start
Fan-like run 5
Exercise 8
2
sideways
backwards 3 1
sideways.
Start
66

Complete Fan-like Run
(length of running distance about 2-4m)
Exercise 9
The player moves as fast as possible Start to 3 forwards, back to start
between the start and finish marks. backwards
The bodys centre of mass is low, Start to 4 forwards, back to start
running should be on the balls of sideways
the feet. Body posture is upright. Start to 5 forwards, back to start
forwards
Running order:
Start to 1 forwards, back to start Programme:
forwards 2-4 repetitions with 1 minute rest
Start to 2 forwards, back to start 3-4 series
sideways 2-5 minutes rest
4 2
5 1
Start
67

Tennis court exercise
Exercise 10
The player sprints set
distance at highest possible
speed.
fw/Sw
bw
bw
Sw
fw
fw
Programme:
2 repetitions with
1 minute rest
2-4 series
2-5 minutes rest
2 1
Start
4
3 7
5 6
68

ZigZag runs
Exercise 11
The player sprints set distance as
fast as possible. The turning point
has to be passed as fast as possible.
3
2
1
Programme:
As Exercise 10
Start 4
Hints:
Variations:
the end points of the running
distance are touched with the
hand or feet
balls can be carried to and from
the end points
the start can be from basic 5
position, from a split step, from
tapping or from ankling
the exercises can also be 4
performed with the delay-effect 3
with weighted vest
different movements can be used 2
(sideways, backwards, etc.).
1
Start 6
69

ZigZag runs with racquet
Exercise 12
The coach plays the ball
Player
from the net to set points
so that the player can still
reach them, and must
return them with:
half volley, or
at the highest point of
the bounce
In between he must always

return to the centre of the
baseline.
Programme:
Maximum intensity
5-10 seconds
3-5 series
2-3 minutes rest
Trainer
70

Sprints with racquet and ball
Exercise 13
The coach feeds balls from the net and enough so that the player can reach
basket in such a way that the player and hit 1/3 of the balls on the first
can only reach them after a maximal bounce, can only manage to touch
sprint. The balls should be hit with a about another 1/3, and can touch the
slice (low bounce), flat, not too long last 1/3 on the second bounce. It is a
(the player should run slightly speed exercise and not a technique
diagonally forwards than diagonally exercise. If the player cannot reach the
backwards), and quite fast. The ball on the first bounce, he should not
distance of the point of contact from give up and stop, but continue running
the start position should be long and try to touch the ball.
A. Sprint over about 8-9m D. Sprint over about 24m
B. Sprint over about 14m. Here the E. Sprint over about 26m
first ball must be played as a F. Sprint over about 32m
half-volley. G. Sprint over about 46m
C. Sprint over about 18m H. Sprint over about 55m
A. Sprint over about 8-9m B. Sprint over about 14m.

Start 1 Start
2
C. Sprint over about 18m
2 1
71

D. Sprint over about 24m E. Sprint over about 26m
Start Start 1
1 2
F. Sprint over about 32m G. Sprint over about 46m
Start Start
1 4 1
2 3 2 3
72

H. Sprint over about 55m
Start Programme:
7 1 Maximum Intensity.
Longer running distance requires
- shorter series and longer rest.
2 6
3 5
A group of 4-6 players is rec-
ommended, in order to get the
starting position for the next sprint
without rushing and without wasting
4 time.
Exercises A and B Exercise C: Exercises D and E:

4-6 repetitions 3-5 repetitions 3-4 repetitions
3 series 3 series 3 series
2 minutes rest 2 minutes rest 2-3 minutes rest
Exercise F: Exercise G: Exercise H:

2-4 repetitions 2-3 repetitions 1-2 repetitions
3 series 3 series 3 series
2-3 minutes rest 2-3 minutes rest 2-4 minutes rest
Points can be given for motivation:

Hit on first bounce - 3 points
Hit after second bounce with half-volley - 2 points
Hit after second bounce - 1 point
Hit after third bounce - no points
73

Balancing exercises with racquet
Exercise 14
The Coach hits balls to the player
who is standing either on one leg, on Programme:
a therapy spinning top or pedalo, 10-15 repetitions
and volleys or smashes the ball back. 3-5 series
As well two players can pass the 1-2 minute rest
balls to each other.
Fan-like runs with racquet
Exercise 15
From the net the coach feeds three
balls into the corners of the court,
and in the corners of the sidelines
2
and the t-line. The player must try to
return all balls as half-volleys, and
after every shot, run back to the
centre of the baseline.
3
Programme:
2-3 repetitions
3 series
4
1-3 minutes rest
Starting strength with tennis racquet I

Exercise 16
From the net the coach hits the ball to
between the t-line and the baseline,
wide enough so that the player,
standing behind the baseline, can
only just reach it to volley it back.
Programme:
3-5 repetitions
3 series
1-2 minutes rest
74

Starting strength with tennis racquet II
Exercise 17
From the net the coach hits the ball
to between the t-line and the baseline
so that the player, this time standing
further behind the baseline, can only
just reach the ball to half-volley it.
Programme:
3-5 repetitions
3 series
1-2 minutes rest
Starting strength with tennis racquet III

Exercise 18
The same exercise as in Exercise 17,
except that the player must only hit
the ball at the top of its bounces.
Programme:
3-5 repetitions
3 series
1-2 minutes rest
75

Horizontal jumping strength at the net
Exercise 19
The player stands near the net. From
the other side of the net the coach
hits balls to the left and right as far
as the player can reach. He must
take a short step into the ball with
the near foot, and then a long jump
with the other leg, reach the ball and
volley it.
Programme:
6-10 repetitions
3 series
1-2 minutes rest
Vertical jumping strength at the net

Exercise 20
The player stands about 1-2m in
front of the t-line. The coach lobs
him so that the player can only just
reach the ball with a double-footed
jump from his basic stand. The
player may not step backwards, he
must try to take only one vertical
jump from his basic stand to reach
and smash the ball.
Programme:
5-10 repetitions
3 series
1-2 minutes rest
76

TRAINING OF COMPLEMENTARY
PERFORMANCE-DETERMINING FACTORS
4.6
4.6.1 GENERAL COMMENTS
Based on our long practical experience with tennis-playing children, young
people, national and international top players, we are of the opinion that
speed, in its different forms, is the decisive athletic characteristic for overall
tennis performance. Scientific findings support our theory. (cf. also our
Theses, page 9). As we have already stated, speed appears
on the one hand in so-called pure (elementary) forms (time-
programmes, action and frequency speed), which must initially be formed
and trained in a pure form, and,
on the other hand in complex forms (strength speed, sprinting strength,
etc.), which finally presents the actual practice necessity.
It is absolutely certain that the complex forms require as a basis a high

performance level of the pure forms, and for a real quantitative increase
require a consolidated or specific level of speed strength and game-specific
basic endurance. In addition, naturally, a good level of flexibility.
4.6.2 STRENGTH TRAINING
4.6.2.1 DEFINITION AND METHODICAL HINTS

Strength in sport means the ability of the nerve-muscle system to overcome
(concentric work), to work against (eccentric work), or to stop (isometric work)
an external resistance by enervation and metabolic processes with muscle
contractions.
For practical purposes, the scientifically established strength forms are
differentiated as follows:
Maximum strength - the highest possible strength which can consciously be

generated against an insurmountable resistance.
77

Speed strength - the ability of the neuro-muscular system to generate the
greatest possible impulse in the time available.
Explosive strength - the maximum strength increase which occurs in a

maximally fast muscle contraction.
Reactive strength - the manifestation of strength in the so-called stretch-

shortening cycle (consecutive eccentric-concentric functioning of the
musculature, e.g. in drop-jumping [plyometric training]).
(Further details cf. Ehlenz et al.; Strength training, BLV Verlag Munich 1998)
Out of all the different strength forms, important for the tennis player are
maximum strength as a base, and speed strength (also in the form of reactive
strength) for kicks, jumping and hitting movements.
In addition to pure speed training we suggest a strength base, which can be

trained by two methods, and ultimately leads to a considerable improvement
in strength speed.
The so-called basic method (beginners method) represents a complex muscle

training programme for all muscles, and should already be used for children
aged 8-10. The speed-oriented maximum strength method means an increase
in tennis-specific maximum strength and can be used from about age 14/16.
Strength Training - Basic Method for Tennis Players

(Methods with light strength effort and medium number of repetitions)
Way of Working: concentric
Intensity: medium - load: 40-70%
Movement speed: fast
Number of exercises: 8-15
Repetitions/exercise: 8-15
Sets/Series: 2-5; rest between series: 1-3 minutes
Periodisation: 2 Training units per week; 3-5 months (in Winter)
Training exercises: See programmes and exercises below.
78

Training Effects of the Basic Method
intra muscular coordination improvement
muscle cross-section increase
stabilising of the so-called supporting muscules
stabilising of the skeleton
avoidance of, or compensation for, muscular imbalances
improvement of capillarisation and aerobic-anaerobic metabolism (local
muscle endurance)
decrease in prone to injury.
Training Effects of the Speed-Oriented Maximum Strength Method

muscle cross-section increase, especially of fast twitch fibres
improved strength increase
improved contraction speed
improvement in aerobic and anaerobic-alactac acid and lactic acid
metabolism
We show here with periodisation hints the basic method and speed-oriented
maximum strength method, and different exercises for the improvement of
all the muscle groups important in tennis.
Speed-oriented Maximum Strength Method

(Method for exhaustive continuous strength effort)
Way of working: concentric (-eccentric), continuous (fast movement
turn-around)
Intensity: submaximal - load: 40-60%
Movement speed: as fast as possible
Number of exercises: 8-15
Duration or repetitions
per exercise: up to noticeable loss of speed,
about 5-20 seconds; corresponds to 5-15 repetitions
Sets/Series: 3-5; rest between series: 5 minutes or more
Periodisation: 2 training units per week;
3-5 months (in winter/spring)
Training exercises: See Programmes and exercises that follow.
79

4.6.2.2 BASIC EXERCISES TO STABILISE THE ABDOMEN AND
BACK MUSCLES
Abdominal muscles 1
Exercise 1
The player lies on his back
with his legs on a box,
hands lie near his bottom.
The player slowly lifts the
spine from the ground (rolls
up), the hands reach for the
box. In the final position,
the neck and chest
vertebrae are not touching
the floor. Breathing is calm.
The movement speed is
slow.
Variations:
legs are not raised on a
box
at the turning point of
the exercise, a stop of 2-4
seconds is carried out
Programme:
8-12 repetitions
3-10 series
1-3 minutes rest
80

Abdominal muscles 2
Exercise 2
Starting position as in
exercise 1, the hands are
crossed at the nape of the
neck. Roll up slowly with a
sideways turn of the
spine/axis of the shoulder
which should face to the right
or left in the final position.
This exercise is especially
important for the modern
tennis technique. Rotation
during the stroke is controlled
mainly by the oblique
abdominal muscles which are Variations and Programme: As above.
worked in this exercise.
Abdominal muscles 3
Exercise 3
The player lies on his back.
The legs are bent at right
angles and lifted. The hands
are on the floor. The player
raises and lowers the pelvis
by actively tensing the
abdominal muscles and
pressing the hands on the
floor. The knee-hips angle
should remain 90.
Programme: As above
81

Back muscles 1
Exercise 4
The player lies in prone
position, the points of the feet
press against the floor. The
upper body is straight, with
no hollowing of the back.
The arms/hands describe
movements - lifting - sideways
- high bounces - boxing
movements to the front -
putting the hands together
behind the back.
Programme:
10 - 40 seconds
3-5 series
1-3 minute rest
Back muscles 2
Exercise 5
The player on all fours. One
arm and the diagonally
opposite leg are slowly
raised and extended to a
horizontal position, without
hollowing the back.
For increased difficulty:
The player holds dumbbells (1-
3kg), a 2-5 second stop is
carried out at the turning
point
Programme:
8-20 x left and right
3-8 series
1-3 minute rest
82

Back muscles 3
Exercise 6
The player lies on his back, the hands
press against the floor, the pelvis is
slowly raised and lowered again.
Variations:
In the final phase one leg is lifted
from the floor and held for about 2-
4 seconds.
Programme:
8-15 x (slowly)
3-8 series
1-3 minutes rest
Stretching exercises for the back muscles

Exercise 7
The player lies on his back, the
hands wrapped around bent knees.
In the initial flexing phase, the head
presses against the floor, the hips
stretch against the hands for about
2-5 seconds. Now the knees are
pulled as near as possible to the
upper body, the neck vertebrae are
rolled up. This stretch can either be
carried out as a simple stretch after
each exercise, or as a series of
strengthening exercises.
Programme:
15-30 seconds hold,
2-3 x repetitions
83

4.6.2.3 EXERCISES TO IMPROVE CHEST, SHOULDER AND ARM
MUSCLES BY THE BASIC METHOD
Push-ups
Exercise 1
The player lies face down on the
floor, the body is straight, the trunk
muscles are tensed. The hands are
placed beside the shoulders, the
finger hints pointing slightly inwards.
The player bends and straightens the
arms. The upper body does not touch
the floor in the starting position.
Programme:
Variations:
8-15 repetitions
variation of support width (wide,
2-5 series
medium, narrow)
1-3 minutes rest
basic position on the knees (easier)
basic position with legs on a box stretching before and after (see
(more difficult) exercises 4.6.4.2, no. 8 and 9)
Bench press (free weights or machine)

Exercise 2
The player lies on his back on a
bench, the feet are raised, or the
thighs placed vertically. When the
weight is pushed up, the player
should breathe out. The player bends
and straightens the arms quickly.
Variations:
change the width of the grip Programme:
(wide, medium, narrow). 8-15 repetitions
2-5 series
1-3 minutes rest
stretching before and after, (see
exercises 4.6.4.2, no 8 and 9).
84

Behind the neck press (free weights or machine)
Exercise 3
The player sits in upright position on
a small box or similar. Abdominal
and back muscles are tensed. Player
bends and straightens the arms. The
weight is moved perpendicularly
upwards from the neck position.
Variations:
The weight is pushed up
alternately from the chest then
the neck.
Programme:
8-15 repetitions
2-5 series
1-3 minutes rest
Stretching before and after: (see

exercise 4.6.4.2, Nr. 9).
85

Triceps exercises (machine or free weights)
Exercise 4
Machine:
The player bends and straightens
the arms. The elbows are raised to
the level of the upper body.
Free weights:
The player stands or sits, holds the
weights with both hands over the
head. Player bends and stretches the
arms. The elbow movement is always
as slight as possible.
Programme:
8-15 repetitions
2-5 series
1-3 minutes rest
stretching before and after

(see exercise 4.6.4.2, Nr. 9)
86

Butterfly (machine or free weights)
Exercise 5
Machine:
The player sits in an upright position,
back straight. Player brings the bent
arms together in front of the breast
bone. He should breathe out as he
presses them together.
Variations:
The angle between the trunk and
the upper arm is changed
Programme:
8-15 repetitions
2-5 series
1-3 minutes rest
Free weights:
The player lies on his back on a bank/
inclined floor. The legs are raised, or the
feet are placed on the floor. The
dumbbells are brought upwards with
bent elbows in circular movements.
Variations:
Inclined bench. According to the
degree of incline, different parts of
the M. pectoralis major are trained:
Important:
Type of contraction - concentric: fast,
eccentric: slow.
Programme:
8-15 repetitions
2-5 series stretching before and after (see
1-3 minutes rest exercise 4.6.4.2, Nr. 8)
87

Reverse flys with dumbbells
Exercise 6
The player lies in a prone
position on an inclined bench/
flat bench. The arms are brought
backwards and upwards with the
elbows slightly bent.
Variations:
the arms are held in the final
position for about 2-3 seconds
Programme: N.B.: For tennis players, the dorsal, the

8-15 repetitions back part of the shoulder muscles is
2-5 series particularly important. Its function is,
1-3 minutes rest among others, to pre-tense the working
muscles and store energy. It thus makes a
stretching before and after (see fundamental contribution to the action
exercises 4.6.4.2, Nr. 6, 8 and 9) speed of the working muscles.
Exercises with Elastic band (Theraband):

The band is fixed to a stable point. In the starting position it should be
slightly taut.
Exercise 7
The player stands facing the
fixed point with his arms
extended above his head. The
arms are moved backwards with
a bouncing movement.
The exercise can also be carried

out with holding phases.
88
Exercise 8
Position of feet as in
exercise 7. The player brings
the arms back bent and
straight at shoulder height.
Can also be done with
holding phases.
Exercise 9
Position of feet as in
exercise 7. The player holds
the arms perpendicular to
the body and moves them
backwards. Also possible
with holding phases.
Exercise 10
Combination of exercises 7 and 8.
89

Exercise 11
The player stands with one shoulder
towards the fixed point of the band.
The arm of the other shoulder is bent
at right angles, the upper arm
resting against the body. The forearm
is moved away from the body. Carry
out with left and right arms.
Exercise 12
Starting position as in exercise 11.
The arm nearest the fixed point is
bent at the elbow, the upper arm lies
against the body, the forearm faces
the fixed point and is pulled towards
the body. Carry out with right and
left arms.
Programme:
(For all exercises)
Movement speed: always slow, also 3-8 series

with holding phases. 1-2 minutes rest
10 to 20 repetitions or until N.B.: All exercises must be included.

individual exhaustion.
90

4.6.2.4 EXERCISES TO IMPROVE THE HIP AND LEG MUSCLES
BY THE BASIC METHOD
Squats
Exercise 1
The player stands with feet parallel
and hip-width apart. The back is
straight, the trunk muscles are tensed
for stability. For additional loading, a
dumb-bell can be carried on the
shoulders. The player bends and
straightens the legs, concentrically
fast and eccentrically slow.
Variations:
Variations in the angle of knee bend,
e.g. 1/4 squat, 1/2 squat, full squat.
Programme:
Intensity/load 40/70%
8-15 repetitions
2-5 series
1-3 minutes rest
Stretching before and after (exercises

4.6.4.2 no 10-13, or 4.6.4.2 no 18).
91

One-legged squats
Exercise 2
The player stands on one leg on a
box, bench, etc. By holding on,
balance and technical movement
execution can be assured. Player
bends and straightens the standing
leg, the standing foot remains flat
on the box. Speed: concentric: fast;
eccentric: slow.
Variations:
With additional weight (bar -
weighted vest).
Programme:
8-15 repetitions
2-5 series
1-3 minutes rest
4.6.4.2, no 10 to 13, or 4.6.4.2 no 19)
Leg press (machine or partner)

Exercise 3
The player lies on his back. Feet are
parallel, the trunk muscles are
tensed. Player bends and straightens
the legs quickly. He should breathe
out at the end of the movement.
Programme:
Load 40-70% - 8-15 repetitions
2-5 series
1-3 minutes rest Stretching before and after (exercises
4.6.4.2 no 10-13).
92

Ankle extension
Exercise 4
The player stands on a small
pedestal or step, the heel is lowered
below the height of the step, the
knees are straightened. The player
raises and lowers the body vertically.
Variations:
both legs, one leg
with a light additional weight
in the final position, stand on the
balls of the feet and hold for 2-3
seconds
vary the position of the feet, i.e.
toes point inwards or outwards.
Programme:
8-15 repetitions
2-5-series
1-3- minutes one-legged
15-30 repetitions
2-6 series
1-3- minutes two-legged rest
Stretching before and after (exercise

4.6.4.2 no 13)
93

4.6.2.5 EXERCISES TO IMPROVE THE HIP AND LEG MUSCLES BY
THE SPEED-ORIENTED MAXIMUM STRENGTH METHOD
Two-legged squat (whole leg extension)

Exercise 1
The player stands with feet parallel
and hip width apart, the back is
straight, the trunk muscles are
tensed. The player bends and
straightens the legs. Effort is
continuous (fast movement turn-
around) and as fast as possible.
Variations:
Variation in knee angle,
1/3 squat - 1/2 squat
Programme:
Beginners:
Stimulus intensity: 20-30% - 10-
15 seconds or
6-10 repetitions
1-3 series
2-5 minutes rest
Advanced:
Stimulus intensity 40-60%, 15-25
seconds or
15-25 repetitions
5 minutes rest or more

4.6.4.2 no 10-13)
94

One-legged knee bends (without additional load)
Exercise 2
The player stands on one leg on a
box, bench, etc. By holding on,
balance and technical movement
execution are assured. Player bends
and straightens the standing leg.
Effort is continuous; movement
speed as fast as possible.
Programme:
15-25 seconds until noticeable
loss of speed
about 15-20 repetitions
3-5 series
3-5 minutes rest

4.6.4.2, no 10-13)
Leg Press
Exercise 3
The player lies on his back. Foot position Advanced:
is parallel, the trunk muscles are tensed. Stimulus intensity 30-60%, 15-25
Player straightens and bends the legs seconds or
continuously and as fast as possible. 15-25 repetitions
Variations: 3-5 series
Different knee angle positions, 1/3 3-5 minutes rest
squat, 1/2 squat.
Programme: Stretching before and after (exercises
Beginners: 4.6.4.2, no 10 to 13)
Stimulus intensity 20-30%, 10-
15 seconds or 6-10 repetitions
1-3 series
3-5 minutes rest
95

4.6.2.6 EXPLOSIVE STRENGTH EXERCISES TO IMPROVE HIP
AND LEG MUSCLES
Two-legged extension jumps
Exercise 1
The player stands with feet hip-width
apart. He bends and straightens the Programme:
legs with maximum speed, in order 1/3 squat 8-10 jumps
to take of maximally high. 1/2 squat 5-8 jumps
full squat 2-4 jumps
Variations: 3-8 series
Different knee angles: 1/3 squats, 2-4 minutes rest
1/2 squats, full squat
carry out jumps for maximal Stretching before and after (exercises
height and maximal length. 4.6.4.2, no 10-13)
One-footed extension jumps from fixed knee angle.

Exercise 2
The player stands with one leg on a box
or chair, etc., with the other leg on the
ground. The body is catapulted vertically
upwards by a maximally fast extension
of the active leg,. The movement starts
from the resting position of the active
leg, the other leg does not assist. Carry
out with the left and right legs.
Variations:
Change knee angle by changing
height of box.
Add load
Programme:
8-12 repetitions
3-8 series
1-3 minutes rest
96

Leg press on Leg press machine
Exercise 3
The player lies on his back, feet are Stretching before and after (exercises
hip-width apart. The weight of the 4.6.4.2, no 10-13).
body is moved explosively by a
maximally fast extension of the legs.
Programme:
8-12 repetitions
3-8 series
1-3 minutes rest
4.6.2.7 REACTIVE STRENGTH EXERCISES TO IMPROVE FOOT,

LEG AND HIP MUSCLES
N.B.: for all reactive strength exercises

maximum short ground contact time
slight knee bend, heels do not touch the floor
player must concentrate on the movement
body tension by contraction of the abdominal and back muscles
in training, vary all forms of jump (at least 3 types)
coach encourages verbally
exercises are mainly suitable for warming up, and are accordingly to
be used before every speed training session.
Stretch before and after (exercises 4.6.4.2, no 10-13)
97

Depth jumps
Exercise 1
The player stands on a raised surface -
20-40cm - and performs a two-footed
depth jump with immediate rebound
to another raised surface, with and
without the use of arms. Abdominal
and back muscles are tensed. Slight
knee bend, take-off and landing are
on the balls of the feet.
Programme:
8-12 repetitions about 10-15
seconds
rest between jumps.
3-6 series
1-3 minutes rest
Boundings
Exercise 2
The player bounds forwards with one
leg, high knee lift of the swing leg,
land on the swing leg. The swing leg
lands actively and again becomes
the jumping leg (reactive). The upper
body is upright, abdominal and back
muscles are tensed. The arms swing
correspondingly.
Programme:
4-10 repetitions/leg
2-6 series
2-3 minutes rest
98

One-footed jumps on right and left leg
Exercise 3
The player hops (reactively) vertically
upwards and lands again on the take-
off leg.
The upper body is upright, the

abdominal muscles are tensed. Heels
do not touch the ground.
Variations:
Player hops on the spot
Player hops forwards
Hops to a pattern (left>left, Programme:
right>right, etc.) 6 to maximum 12 repetitions
The inactive leg is fixed 3-8 series
The jumping leg is flexed during 2-5 minutes rest
the hop.
Sideways bounding (high sideways gallop)

Exercise 4
The player performs sideways galloping
jumps to the left and right with
maximally short ground contact time.
Combination of jumping for height and
width. The upper body is upright,
abdominal and back muscles are tensed.
Programme:
10-20 repetitions
3-8 series
2-4 minutes rest

4.6.4.2, no 12, 14-16)
99

Two-footed jumps
Exercise 5
The player performs two-footed
reactive jumps. The feet are hip-
width apart. Abdominal and back
muscles are tensed. Very little or no
knee bend in the take-off phase.
Variations:
jump for height or width
with a ball held between the
knees
jump sideways
flex the knees in the flight phase
Jump combinations
Exercise 6
The player performs jump combinations
of one and two footed jumps, e.g. Programme:
hops with knees tucked in 2x left 8-12 repetitions
and right + 3x two- footed jump + 3-8 series
2x two- footed with flexion of the 2-4 minutes rest
knee.
movement speed: explosive
100

4.6.2.8 EXPLOSIVE STRENGTH EXERCISES TO IMPROVE
SHOULDER AND ARM MUSCLES
Throws
Exercise 1
The player kneels on the floor or on
a raised surface and holds a
medicine ball (1-3kg) in the
throwing position. The arms are
bent, the upper body is upright.
The player throws the medicine ball

Programme:
forwards with maximum strength
6-12 repetitions
effort. Avoid a dynamic back swing.
5-8 series
The upper body remains stable. The
1-3 minutes rest
player aims for high concentration.
Dynamic throw forwards

Exercise 2
The player holds the ball with
straightened arms in front of the
body. The legs are hip-width apart,
the upper body is upright. By fast
bending (knee angle not greater
than 90) and straightening of the
legs and simultaneous maximum
fast arm action, the medicine ball is
thrown forwards and upwards.
Programme:
6-12 throws
5-8 series
1-2 minutes rest
101

Two-armed turning throws, forwards,
to the left and right. No use of legs.
Exercise 3
The player sits on a box or similar,
feet are widely spread for stability -
The upper body is upright. The player
moves the trunk and arms slowly to
the side to prepare the movement
swing.
He then turns the trunk fast in the

throwing direction and throws the
ball with maximum fast throwing
action. Perform to the right and left.
Variations:
Throw with one arm with a lighter
ball.
Programme:
8-12 repetitions
3-8 series
1-2 minutes rest
102

Turning throw using legs, to the right and left.
Exercise 4
The player stands in basic
position, feet hip-width apart.
Player bends both legs,
simultaneously turns the trunk
and the arms backwards. The
player quickly straightens both
legs, the upper body is
simultaneously turned in the
direction of movement and the
ball is thrown with a maximum
fast arm action.
Variations:
Perform with one arm and a
lighter ball.
Programme:
8-12 throws
3-8 series
1-3 minutes rest
103

Two-armed turning throw backwards
over the right or left shoulder
Exercise 5
The player stands with his back to
the throwing direction and
throws the medicine ball from the
starting position, by rapidly
straightening the legs and
following through with the arms
backwards and upwards over the
left/right shoulder.
Variations:
Throw without turning backwards
right over the head.
Programme:
8-12 repetitions
3-8 series
1-3 minutes rest
Stretching before and after

(exercises 4.6.4.2, no 5 and
4.6.4.2 no 10-13) (Also for
exercises 1-5)
104

4.6.2.9 REACTIVE STRENGTH EXERCISES TO IMPROVE
SHOULDER AND ARM MUSCLES
Short two-armed throws
Exercise 1
The player kneels or sits with legs
extended and his back leaning
against a box. The upper body is
upright, the arms in the catching
position. Coach/player throws the
medicine ball directly into the players
hands. The latter throws the ball back
with both hands with a maximum
short back swing and arm bend.
Programme:
8-12 repetitions Movement speed: explosive
5-8 series
1-3 minutes rest
Short one-armed throw
Exercise 2
The player starts from the same
position as exercise 1. The exercise is
performed with one arm. Choose a
lighter medicine ball. The upper
body should remain upright during
the throw.
Variations:
Throws should also be carried out
with the wrong (non favourite) arm.
Programme:
6-10 repetitions
2-6 series
2-4 minutes rest
105

Jump push-ups
Exercise 3
The player lies prone with bent knees.
The hands are shoulder-width apart
and turned slightly inwards. By
bending and straightening the arms as
fast as possible, the upper body is
pushed up quickly from the floor. The
contact time with the hands on the
floor should be as short as possible.
Variations:
Different hand widths: shoulder-
width - more than shoulder-width -
less than shoulder-width apart.
Programme:
6-8 repetitions
2-6 series
2-4 minutes rest
Wall Push-up
Exercise 4
The player stands close to a wall/
sloping surface. Player lets himself fall
against this and pushes himself away
by straightening his arms and hands as
fast as possible. The contact time of the
hands against the wall should be as
short as possible. Abdominal and back
muscles should be tensed. The
movement starts from a 1/3 arm bend.
Programme:
6-8 repetitions
2-6 series
2-4 minutes rest
106

4.6.2.10 EXERCISES TO IMPROVE FOOT AND LEG MUSCLES
General:
A pre-condition for best speed training, and the training of the additional
performance-determining conditioning factors, is the optimal function
condition of the foot-lower-leg muscles. In all movements, the feet make the
first and last contact with the ground, they are exposed to high loads in e.g.
braking movements in all jumps. Furthermore, the best function condition of
the feet muscles have a not insignificant influence on the body
carriage/posture. Many functional irregularities, e.g. of the spine, knees and
hips often have their origin in the defective functioning of the foot muscles.
Strength training for foot muscles causes:

optimal movement performance in speed exercises, jumps, etc.
a high protection against injury in the ankle area
a functionally correct body posture.
The exercises can be carried out equally as individual training programmes

or as warm-up exercises. They are particularly important in strength
training for children and young players. They should form part of every
training session.
Methodical hints for exercises 4.6.2.10.1-9:

Stimulus duration: exercises 1-9 between 20-60 seconds
Volume: 6-8 exercises
1-3 minutes rest
work tempo: mainly slow stretching before and after
(see chapter 4.6.5.2)
important: - plan the exercises so that as far as possible
agonistic and antagonistic muscles are trained
consecutively.
- all exercises should also be carried out barefoot.
107

Toe and Heel lifts
Exercise 1
The player sits on a chair or box.
The heel of one foot is raised as
is the ball of the other foot. The
player now alternately raises
and lowers the heels and toes.
Variation:
The player raises and lowers
both heels and balls of the feet
at the same time.
Toe movements
Exercise 2
The player sits on the floor. The
legs are apart, with the feet
touching each other. Open and
close only the toes alternately.
Variation:
The player opens and closes
heels and points of the toes.
Changing stand
Exercise 3
The player stands with the body
upright in front of a wall/chair
and leans on it. By alternately
raising and lowering the heels,
change between standing on
the sole- and tip of toes-
position.
108

Ankle straightening
Exercise 4
The player stands upright. The legs
are crossed. By slowly raising the
heels, the body is raised and lowered
vertically.
Medicine Ball stand

Exercise 5
The player stands on a medicine ball
(3kg). To maintain balance the
player can lean on a partner, later he
can do the exercise alone. By slight
controlled movements of the feet the
player can roll the ball in different
directions.
Sideways Foot Movements

Exercise 6
position. The feet are hip-width apart,
the toes/heels turned towards each
other. By moving the feet sideways by
simultaneously turning either the
heels or toes, the player moves
sideways. The exercise is carried out
both to the right and left.
109
Pole stand
Exercise 7
The player stands upright on a pole. By shifting balance, the pole can slowly
be rolled along.
Foot tilting
Exercise 8
position, the feet slightly opened.
By tilting the feet, carry out
a continuous change between
standing on the soles and on the
outside edge of the feet.
Foot lifting
Exercise 9
The player stands or sits upright.
One foot rests on the other. The
player tries, against the resistance of
the upper foot, to lift it with the
lower one.
Programme:
For static work, about 5-8
times 8 to 10 seconds holding,
then dynamic work 20 to 60
seconds.
110
Ankle bending
Exercise 10
The player squats very low. He
raises his body by flexing the
feet. An upright body position is
important, the knees should not
be straightened. The exercise
can also be carried out one-
footed, alternately left and
right. Movement speed: mainly
slow.
Programme:
Two-footed: one-footed:
10-20 repetitions 6-10 repetitions
3-5 series 3-5 series
1-3 minutes rest 1-3 minutes rest
Stretching before and after (exercise

4.6.4.2, no 13)
Sideways Ankle Movement

Exercise 11
The player stands in starting
position, feet are parallel and hip- Programme:
width apart. Then carry out a 8-12 x to left and right = 1 series
sideways movement by alternately 4-8 series
putting weight on the heels and 1-2 minutes rest
balls of the feet and simultaneously
turning in the direction of
movement. Perform to the right and Stretching before and after (exercise
left. The body is tensed, no bending 4.6.4.2 no 13)
of the hips.
111

Ankle Jumps
Exercise 12
The player stands in starting position.
Heels or toes are turned towards each Programme:
other. The player makes small jumping 15-30 jumps
movements from the ankle, without 2-6 series
bending the knee. Short ground- 1-3 minutes rest
contact time, body tension.
Variations: Stretching before and after (exercise
only heels or only toes turn 4.6.4.2, no 13)
towards each other.
in every jump, heels and toes turn
alternately towards each other
arms above the head, holding a
light weight (medicine ball)
Rope Skipping
Exercise 13
Two-legged rope skipping with short
ground-contact time and high
frequency. One jump for every turn
of the rope.
Variations:
one foot is placed in front of the
other and alternated on every
rope swing
the feet are placed alternately
together and then about
shoulder-width apart
the feet are placed one after the
other on a circle line while
jumping.
Programme:
20-60 seconds Stretching afterwards (exercise
5-15 series 4.6.4.2, no. 13)
1-3 minutes rest
112

Toe gripping
Exercise 14
The player stands upright in the basic
position. By activating the foot
muscules, toe-gripping, he tries to
move the body forwards.
Programme:
10-30 seconds
3-8 series
1-3 minutes rest
Two-legged ankle work

Exercise 15
The player stands upright and keeps
his body tense. He alternately
transfers his body weight between
his heels and his feet.
Programme:
30-60 seconds
3-5 series
1-3 minutes rest
113

4.6.3 ENDURANCE TRAINING

Endurance means generally the ability to resist a tiring load mentally and
physically for a long time, and/or to recover quickly from physical and
mental demands. In sport we differentiate between basic endurance and
special endurance. Only the first type is particularly important for tennis
players, and then with the following functions:
increasing the ability to stand hard work during extensive loading work
rate in training and competition (e.g. in technique and match training,
and in long matches and/or long tournaments). Endurance has a
fundamental influence on the development and realisation of other
abilities and skills;
acceleration of recovery after training and tournaments (regeneration);
endurance also accomplishes the task of maintaining health and fitness.
Extensive (Continuous) Endurance Method (for endurance beginners)

Movement forms: Running/jogging, walking, cycling, cross-country skiing,
ergometer - riding and rowing.
Load intensity: In the area of 60-75% of heart circulation performance, that

means a pulse rate of about 135-165 (according to age and
performance level), or about 2-2.5 mmol lacate
Pulse rate-rule of thumb
for beginners: 160 minus age
for advanced: 170 minus 1/2 age +/- 10 per minute
Load duration for equal

speed or effort: Minimum 20 minutes, maximum 60 minutes
(including slow warm-up and warm-down)
Training frequency
per week: to improve basic endurance in the winter months: 3-5 x
or 2-4 hours in total per week.
As a recovery session, and to maintain general
aerobic capacity during competition phase:
2 x or 60-90 minutes in total per week.
114

From the canon of endurance methods, we consider that for the
improvement of basic endurance the extensive (for endurance beginners),
and the variable (for advanced) continous methods are particularly
suitable for tennis players. The training advantage of these methods, lies
mainly in the relatively long duration of loading, in which the intensity-
dependent physiological process runs quite constantly. There is an
economy of the organ functions on the one hand, and on the other a
improvement of the organ system. The player also gets mentally used to
the monotony of training.
The necessity for an improvement in basic endurance for young tennis players
occurs at around 12 years. Although biologically suitable conditions for
endurance improvement already exist at around ages 6/8 , we consider it
wise to save profitable training until later.
Training effects of the extensive continous method

economising of the heart circulation work
improvement of the peripheral blood supply
expansion of the aerobic metabolism and improved fat-burning
development of Vagotonie (= predominance of parasympathetic)
Training effects of the variable endurance method

adaptations in the heart circulation system and the skeleton muscles
improved transition between the purely aerobic (fatty acid/glycogen
burning) energy preparation
improved lactate compensation and elimination in the extensive loading
phases.
Variable Endurance method (for endurance-advanced)

All components of the extensive endurance method are also present here;
there is just a difference in the variation of the movement speed: between
slow and fast, and therefore naturally in the loading intensity:
Pulse rate between 130 and 180 or lactate between 2 and 6 mmol
115

4.6.3.2 TRAINING PROGRAMMES
Table 6:
Sample programme to improve basic endurance by running* according to
the extensive endurance method for those with no endurance training
background
week 1-2 3-4 5-6 7-8 9-10 11-12 13-14 15-16 cont.
run (min) 20 25 30 30 35 40 35 30 30
pulse rate
(min)
age 14-17 150 150 160 160 170 170 170 170 160
age 18-25 130-140 140 140-150 150 150-160 150-160 160 160 150
training 3 3 3 4 4 4-5 4-5 4 2-3
units/
week
* The programme can also be carried out with other endurance exercises,
such as cycling, ergometer, etc. The important factor is the maintenance of
the pulse-rate.
Table 7:
Sample programme to improve basic endurance by running according to the
variable endurance method for those with endurance experience.
week 1-2 3-4 5-6 7-8 9-10 11-12 13-14 15-16
run 20 30 30 20 3x10
(min) 40 30 5 mins rest*
pulse 130-150 130-160 130-180 150-180 150-180 150-180 140-170 130-130

rate/min**
age 18-25
training 3 3 3 4 3-4 3-4 3 2-3

units
* in the rests: 1 minute walking, 3 minutes short starts, 1 minute walking.

** 14-17 year-olds, about 10-15 beats higher.
116

4.6.4 FLEXIBILITY TRAINING

Flexibility (also called mobility) is a basic pre-condition for technically
successful and fast movement execution. Parallel with the development of all
conditioning and coordination technical abilities and skills an improvement,
or maintenance, of flexibility must always be aimed for.
Flexibility is the ability to carry out conscious movements within a greater

range in certain joints. Flexibility is formed from the components of agility (=
concerns passive movement apparatus) and stretchability (= concerns active
movement apparatus).
Training Methods for Simple Stretching (passive-static stretching)

(1) Stretch the relevant muscle groups slowly and carefully; hold about 8-
10 seconds - then the muscles will be noticeably softer;
(2) then stretch a little further and hold for 10-20 seconds
The stretches do not have to be timed to the exact second, the player
should be able to feel the required tensing and relaxing of each
muscle.
Repetitions: 2-5 per muscle group
Training Methods for dynamic-elastic (ballistic) stretching (swinging)

Exercise execution:
Swinging-rocking movement up to respective movement swing-limit.
3-4 exercises per area of the body - about 15 to 20 in total, with 10-15
repetitions each.
All exercises should be increased gradually; be careful of over-stretching!
Loosen-up the muscles after each repetition.
Poor flexibility can lead to the following consequences: an increased

risk of injury; an uneconomical execution of speed and strength
activities and movement techniques; a delayed learning of new
movements.
117

In tennis one can observe children with a pronounced muscular
imbalance, that means e.g. a muscular imbalance between well-trained
leg muscles and substantially weaker trunk and shoulder muscles. Later
on, muscle shortening and weakness in certain parts of the body can be
seen.
By targeted stretching of inflexible muscles, and targeted strengthening
of weak muscles, these negative phenomena can be counteracted.
Finally, a top performance development in tennis without the relevant
stretching ability is impossible. Referring to the different methods to
improve or maintain flexibility, we recommend to tennis players the two
methods explained on the previous page.
Practical Applications of Stretching

1 Stretch before every training session and tournament match.
2. Stretch between separate speed, strength or technique series (about
2x10 seconds of light stretching).
3. Stretch after a training unit or tournament match. This shortens the
subsequent recovery process.
4.6.4.2 EXERCISES TO IMPROVE FLEXIBILITY
Back Stretching exercises
Exercise 1
The player lies on his/her back,
the thighs are vertical. The
thighs are pulled downwards
towards the trunk, the chin is
slightly pulled in to the chest.
The stretching position is held.
Gentle breathing.
118
Exercise 2
The player is on all fours. By moving
the spine upwards and downwards
alternate slowly between the cat
hump and hollow back.
Exercise 3
The player sits on a box, bends the
upper body forwards gently. The
stretch can be increased by pulling
with the hands.
Stretching Exercises for Chest-Neck-Nape of the Neck
Exercise 4
The player sits on a chair with the
head to one side, the opposite
shoulder is actively pulled down.
Variations:
By varying the position of the chin,
different muscles can be strongly
stretched.
119
Exercise 5
The player sits on a box. The arms are Variations:
placed backwards and upwards on the Vary the height and width of the
wall. The upper body, with a straight arms.
back, is bent forwards (external the exercise is carried out with
rotation of the shoulder joints). the right and left arms.
Exercise 6
The player stands upright, with trunk Variations:
and back muscles tensed. One arm is Stretch the arms so that the
extended in front of the body so that thumb points upwards (internal
the little finger is pointing upwards. rotation).
The extended arm is pulled towards the exercise is carried out with
the body without turning the the left and right arms.
shoulders (external rotation of the
shoulder joint).
120
Exercise 7
The player sits upright on a chair or box. The head is bent forwards, and can
be assisted by careful pulling with the hands. The upper body remains
upright.
121
Exercise 8
The player stands upright. The
position of the upper arm is
horizontal, the forearm and the
edge of the little finger are
resting against a wall. The
trunk is turned away forwards
by the arm.
Variations:
The height of the forearm
can be varied.
The exercise is carried out
with the right and left arm.
Stretching Exercises for Hips and Legs
Exercise 9
The player sits or stands with
the body upright. One upper
arm is vertical, the other
horizontal. The hand points
towards the opposite shoulder.
The opposite hand pulls the
bent arm behind the head to
the opposite shoulder. Carry
out to the right and left.
122
Exercise 10
The player stands in front of a chair
or box or similar. The heel of one leg
is placed on the chair, the hints of
the toes are turned inwards. The
back is tilted forwards and the hips
bent.
Exercise 11
The player makes a big stride
forwards, the upper body leans on
the thigh, the hands support on the
floor. The hips are pressed towards
the floor. Carry out with right and
left legs.
Variations:
The upper body is upright and
the knee of the back leg touches
the floor.
Exercise 12
The player lies on his/her side, the
forearm supports the upper body.
The top leg is bent backwards. The
lower leg is now pulled towards the
bottom. Carry out with right and left
leg.
123
Exercise 13
The player stands in front of a wall Variations:
and supports him/herself against it. Bending of the back leg at the
The rear leg is straightened, the knee, to stretch the lower part of
front leg bent. The heel of the rear the calf muscle (stretching of the
leg is touching the floor. The hips soleus muscle).
are now pushed towards the wall.
Carry out with right and left legs.
This stretches the two insertions of
the calf muscle.
124
Stretching of the Adductors
Exercise 14
The player sits in an upright
position, with legs bent, the knees
pointing upwards, the upper body is
upright. The feet are brought in
close to the hips. The knees lie on
the floor or push downwards
towards the floor.
Exercise 15
The player stands with his legs
astride, the legs are more than hip-
width apart. The body weight is over
one leg, until the knee is half-bent.
The other leg remains straight. Carry
out with right and left legs.
125

Exercises for Abductor Muscles
Exercise 16
The player stands upright with legs
crossed. The body weight is placed
to one side. The direction of the
movement is to the right if the left
leg is in front, and vice versa.
Exercises for the Dynamic-ballistic stretching Training Method
Exercise 17
The arms are swung backwards
alternately in three stages up to the
limit of movement, the upper body
remains upright.
Programme:
15-20 repetitions per level.
126

Exercises for Arms and Shoulders
Exercise 18
The player stands upright. One hand
can be used for support to keep
balance. The upper body remains
upright.
Player swings one leg with
deliberate emphasis forwards
and upwards. Carry out with
right and left leg.
deliberate emphasis backwards
right and left leg.
Programme:
Exercise 19
The player stands upright. He can
support himself to keep balance.
deliberate emphasis sideways
right and left legs.
Programme:
127

Exercise for Abdominal Muscles
Exercise 20
The player lies in a prone position,
the hands placed on the floor at
shoulder level. By straightening the
arms, the upper body is pushed
slowly upwards and backwards. The
head should be in line with the
body.
Variations:
At the end of the movement, hold
for 3-5 seconds.
Programme:
3-4 repetitions = 1 series
2-3 series
work slowly
128
5 TRAINING PROGRAMMES
FOR SHORT AND MEDIUM-
TERM PLANNING
TRAINING PROGRAMMES
FOR TRAINING UNITS
5.1
As already mentioned, speed training must take place from a state of
complete recovery, be carried out at maximum intensity and the technical
quality must be high.
Certain guidelines for the pattern of speed training within a training unit
can already be deduced from these conditions. (cf also 4.1 General
Methodical Instructions):
1. Speed training must come at the beginning, not the end, of a training
session. Technique and tactical training must follow.
2. If one wants to dedicate a whole training unit exclusively to speed

training as the main unit of the day, then one should allow a long time,
because sufficient rest to enable complete recovery must always be
programmed between individual exercises. About 1 1/2 hours will suffice.
3. The combination of separate training forms within a training unit must

be carefully planned according to the following guidelines:
a) Different speed types should always be included in a training unit.

b) The exercise forms should be combined in such a way that both areas -
the area of special training forms, as well as the area of tennis-specific
training forms - alternate with each other, in order to ensure direct
integration into the tennis technique.
129
c) In planning, care should be taken that the individual areas of emphasis,

such as arms, upper body and legs are always alternated within a
training unit, so as to prevent overloading or neglect of one area.
d) In team or group training, individual differences and requirements
(fitness level, condition, age, sex, etc.) must be considered. That means
that the number of repetitions, series, length of rest, additional loading,
level of difficulty and quality of performance must be suited to each
player.
4. Tennis is able to offer other training alternatives though, which can, at

least partially, compensate for the disadvantages or difficulties of a
single long speed unit.
For example, speed training can be included in practically every

training programme. It is well-known that not more than 30 minutes
should be spent on the single technique or tactical part of a training
session, apart from specific exceptions. Afterwards, rests of 3-5 minutes
should be programmed, before continuing with the next part of the
training unit (Schnborn 1994).
5. There is automatically the possibility, right after the general and specific
warm-up, to begin with one of the above mentioned speed drills. In
addition, after the first rest, another speed drill can be introduced, and if
the rest of the training is not too demanding, after the second, somewhat
longer rest, begin the next part with a third speed drill. These drills do not
take much time, and two or three per day can be done, which in a 5-day
micro-cycle means 10-15 speed drills. That is 40-60 drills per month. Care
should be taken that the individual drills are carried out in their entirety
and at high intensity, as set out in the descriptions above.
6. In addition, further tennis-specific drills can be integrated into technique

training and can later be incorporated in the form of complex training
(Schnborn 1995). Of course, this does not mean that separate speed
training is unnecessary, it just needs to be done less often and for less
time, saving a lot of time.
130
5.1.1. SUGGESTIONS FOR THE PLANNING OF

TRAINING UNITS
In the model, a new concept is presented, which simplifies the process of

planning a training unit. This model is valid for all abilities and ages,
independently of whether it is a training unit in the gym or on the tennis
court, or both.
Explanations
A compact speed training unit should be scheduled twice per week. In an
emergency only one unit per week can take place; in which case, daily
speed drills must be carried out in the context of technique or tactical
training (see main section).
Warm-up phase
The warm-up phase should begin with a three to five minute varied run,
forwards, sideways, hopping, side-stepping, skipping, bounding, with the
inclusion of balls, small games, etc,
the warm-up phase should always include strengthening exercises,
the stretching programme should always precede the strengthening
exercises,
the warm-up phase should be carried out calmly, unhurriedly and without
time pressure,
it should last at least 15 minutes, preferably 20.
Main section
Individual blocks can be left out of the planning, but the order must
always be maintained.
Basically, individual areas (arms, legs, body) must be alternated in the
programme, so that e.g. all three blocks do not concentrate on the legs.
This is not just because of a possible over-loading of the selected area,
but also for the sake of variety. Of course, exceptions are possible,
especially, for example, where the training of frequency speed prepares
the training of time-programmes.
131

The time data are intended as suggestions, based on years of experience.
In special cases, or with large groups, or for particular objectives, these
ranges can be extended.
Where there are time problems that necessitate the reduction of the
length of a unit to e.g. one hour, the main section must be shortened at
one block.
Care should be taken that the tennis-specific exercises with ball and
racquet are regularly alternated with the specific exercises, and above all
that all exercise forms are combined with technique training and flow
into this.
To this end it is recommended that speed training, in addition to the
compact speed units, is included daily in each training unit, as described
in 5.1.
Endpart
The endpart also serves as an introduction to the recovery phase:
By means of exercise forms in the aerobic area, e.g. slow running, cycling
(approx. 2mmol/1, 120 bpm), ball games for motivation, the blood
circulation is stimulated which thereby accelerates the elimination of
burnt substrates.
Stretching loosens and de-cramps muscles which were called on in the
main phase.
Massage and sauna likewise activate the blood circulation and also help
psychological recovery.
132

Table 8:
Suggestion for the structure of training units in tennis speed training
Warm-up general movement forms with or without ball

20 minutes running, hopping, sidesteps, rope jumps etc in
different directions
stretching of the relevant parts of the body
strength training forms to sensitise the working
and supporting muscles
ball games (eg football-tennis, etc)
Main Section Combination of the contents of blocks 1-3

80 min (only one) or two exercises from each of the
following blocks should be selected and used)
Block 1 4.2 Training of time-programmes

25 minutes 4.3 Training of reaction and action speed
Block 2 4.4 Training of frequency speed

25 minutes
Block 3 4.5 Combined training of action, frequency, and

30 minutes strength speed as well as coordination abilities
4.6 Training of additional performance-determining
conditioning abilities
Endpart ball games according to choice (for motivation)

15 minutes strength training (e.g. abdominals and back)
extensive slow running or cycling
stretching (long hold method)
sauna, massage
133
TRAINING PROGRAMME
FOR MICROCYCLES
5.2
A one-week programme is not only dependent on age, sex, state of fitness,
etc., but also on the training period.
Different contents, loads, volumes, intensities etc. corresponding to the goals

of the individual periods must be considered. So, for example, in the first part
of the preparation period, the emphasis lies on specific training and on the
quality of the performance in the individual areas 4.2, 4.3, 4.4 as well as on
the training supplementing performance-determining conditioning abilities
(4.6).
In the second part of this period, in which maximum intensity must be

aimed for, tennis-specific speed should predominate (4.3, 4.4 and 4.5). In
addition, the integration of the individual speed components into the
tennis technique, and above all into situation-solving must be totally
guaranteed.
In the competition period the acquired speed level must at least be

maintained, by above all selective highly intensive short loads (no fatigue),
and choosing training forms which always correspond to a match-type
situation. The tennis-specific situational transfer must be further increased,
which indeed happens directly in a match, but in training should not be
neglected.
In short and medium-term planning, care must be taken that the exercise
forms suggested in this book are actually used, that they are all alternated,
but included regularly, to avoid reaching a possible barrier.
134
B IBLIOGRAPHY
Adams; G.R. et al.: Skeletal muscle mysin heavy chain composition and
resistance training. In: J. Appl. Physiol. 74 (1993) 2, 911-915.
Asmus, S.A.: Physische und motorische Entwicklung im Kindes- und
Jugendalter. Kassel 1991 und 1994.
Bauersfeld, M./Voss, G.: Neue Wege im Schnelligkeitstraining. Mnster 1992.
Baur, J. et al. (Hrsg.): Motorische Entwicklung. Schondorf 1994.
Born, H.-P. et al. (Hrsg.): Schnelligkeit im Tennis. (6. Symoisium des Aus-
schusses fr Sportwissenschaft des DTB. Gttingen 1996.) Hamburg
1997.
Charitonova, L. G.: Theoretische und experimentelle Begrndung von
Adaptationstypen im Sport. In: Leistungssport 23 (1993) 2/3, 40-43.
Ehlenz, H. et. al.: Krafttraininng. Mnchen 1998.
Grosser, M.: Schnelligkeitstraining. Mnchen 1991.
Grosser, M./Starischka, St.: Konditionstests. Mnchen 1986.
Grosser, M./Starischka, St.: Das neue Konditionstraining. Mnchen 1998.
Hoppeler, H.: Strukturelle und funktionelle Grundlagen der Schnelligkeit.
Vortrag Trainerseminar Schnelligkeit, 3.-5. April 1992, Stuttgart.
Lehmann, F.: Schnelligkeitstraining im Sprint. In: Leichtathletiktraining
(1993), Sep./Okt.
Martin, D. et al.: Handbuch Trainingslehre. Schorndorf 1991.
Schmalz, Th./Trk-Noack, K.: Geschwindigkeitsmessung mit Laserdiodentechnik.
In: Leistungssport 23 (1993) 6.
Schnborn, R.: Vortrag beim ITF Worldwide Workshop 1994.
Schnborn. R.: Vortrag beim DTB/VDT Bundeskongress 1995.
Staron, R.A. et al.: Strength und Skeletal muscle adaptions heavy-resistance-
trained woman after detraining und retraining. In: J. Appl. Physiol. 70
(1991) 2, 631-640.
Tidow, G.: Schnelligkeitstraining unter besonderer Bercksichtigung der
Kraftfhigkeit. In: Born, H.-P. et al. (Hrsg.): Schnelligkeit im Tennis.
Hamburg 1997, 45-67.
135
Tidow, G./Wiemann, K.: Zur Interpretation und Vernderbarkeit von Kraft-

Zeit-Kurven bei explosiv-balltstischen Krafteinstzen. In: Dt. Zs. f. Sport-
medizin (1993). Hefte 3, 4
Voss, G./Werthner, R.: Leistungs- und Talentdiagnostik. In: Leistungssport 24
(1994) 4.
Weigelt, St.: Zum trainingswissenschaftlichen Modell der Schnelligkeit. In:
Nicolaus, J./Zimmermann, K. W. (Red.): Sportwissenschaft interdiszi-
plinr. Kassel 1995, 149-160.
Weineck, J.: Sportbiologie. Erlangen 1994.
Manfred Grosser
A graduate in Psychology, he is professor of movement and training theory at
the University of Munich, and secondary official lecturer at the Cologne
Coaching Academy and in the coaching education of several federations. He
is a former high-level sportsman (100m: 10.5 seconds; upper league tennis
player) and has many years experience of coaching elite athletes.
Heinz Kraft
Qualified sport coach and B-coach, he is conditioning coach for the German
Tennis Federation (DTB). He is responsible for the conditioning training of
pool players of the DTB in the national training centre in Hannover and is
active in the initial and further training of coaches in the DTB and VDT. In
addition, he teaches tennis at grass roots level and advises clubs on the
organisation and implementation of suitable training for young players.
Richard Schnborn
A-coach, for 26 years was Head coach of the German Tennis Federation
(DTB) and Davis Cup and Federation Cup coach. In his playing days, he was
National Champion, Tournament winner of 31 National and International
tournaments and member of the Czechoslovak Davis Cup Team. Today, he
works as lecturer in the Cologne Coaching Academy and for the
International Tennis Federation world-wide in the coaches and players
education.
136

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Tennis engl. Satz 2007 31.05.

2007 10:27 Uhr Seite 1

Speed Training For Tennis

Produced in English with the financial assistance of the ITF

SPEED TRAINING FOR

Original title: Schnelligkeitstraining im Tennis

British Library Cataloguing in Publication Data

Grosser, Kraft & Schnborn

All rights reserved, especially the right to copy and distribute,

2000 by Meyer & Meyer Sport (UK) Ltd.

CONTENTS Editors Foreword ........................................................................................7

2 Some necessary theory .....................................................11

3 Overview of biological and practical

4 Training methods and exercises.......................................23

4.5 Combined training of action velocity, frequency speed,

5 Training programmes for short

Bibliography and Authors Profile .................................135

The DTB/German Tennis Federation -Training Library aims to provide

The DTB/German Tennis Federation -Training Library is intended primarily

In conjunction with tennis technique, speed, especially the acceleration

Specific information for the structuring of speed training within a training

Prof. Dr. Karl Weber

When one considers that in championship tennis, according to court surface,

Dr. Dr. h.c. Manfred Grosser Heinz Kraft

Speed or speed of movement is, along with coordination ability and

SOME NECESSARY THEORIES

These certain given conditions include:

In terms of physics, speed is measured as velocity and expressed as

In the latest literature (compare Grosser 1991; Bauersfeld/Voss 1992;

SOME NECESSARY THEORIES

Reaction speed is a special form of speed ability.

Reaction speed in sport is consequently the physical manifestation of

Table 1: Types of speed and their primary influence components

Higher Independent Elementary Complex Speed Abilities

Form of movement acyclic cyclic acyclic cyclic acyclic cyclic

Primary components anticipation, - time-programme, - time-programme, - time-programme,

SOME NECESSARY THEORIES

In tennis, pure reaction speed is particularly important, especially in the

Elementary Speed Abilities

action velocity, or the ability to carry out acyclic movements at the

This ability is one of the performance-limiting factors in tennis and cannot

TECHNIQUE AND I T S VA LU E IN TENNIS

In modern tennis this ability is also of great importance, in combination with

Complex Speed Abilities

This ability alone is not performance-limiting, but it is of great importance as

TECHNIQUE AND I T S VA LU E IN TENNIS

This ability is enormously important, especially for covering short

SOME BIOLOGICAL AND

Initially, in Table 2 there is a clear presentation of important human

TECHNIQUE AND I T S VA LU E IN TENNIS

Neuromuscular System Psychic System Tendo-muscular System

neuronal control and concentration sectional area

By means of correct speed training, in connection with strength increase,

Neuronal Control and Regulatory Processes - Time-programmes

TECHNIQUE AND I T S VA LU E IN TENNIS

Inter muscular coordination

The recruiting sequence is:

TECHNIQUE AND I T S VA LU E IN TENNIS

For fibre alteration through training the following should be noted: