Circuit Training Programme For Tennis

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I have decided to design and use a fitness programme that is specific for tennis. I designed this as a circuit-training programme. Before I began my training I decided that I would measure my fitness level by performing a bleep test before and after the five weeks of training. My fitness level before the training began was 10. 8. At that point in time I did not have any health problems or injuries. Plan I carefully considered the way in which I would design my circuit and in my circuit I will use the S. P. O. R. T. principles of training. I will also incorporate the F. I. T. T. principles of training into my programme. Specificity

I will make my circuit specific to tennis by focusing on the key attributes that are required to participate at a high level in this sport. The attributes that I chose to focus on were, agility, ball skills and muscular strength. I also designed stations that would help me to improve muscular endurance and cardiovascular endurance because these two attributes can play a vital part in reaching the required fitness levels to become a tennis player. Progression Throughout the five weeks I will increase the amount of stress on my body systems in a progressive way by doing such things as repeating stations and even repeating the whole circuit.

Overload I will overload by setting myself targets for each station of my circuit and by gradually increasing these targets throughout the five weeks. Reversibility I will aim to remain active throughout the week-long periods of time between performing my circuit so that the effects of my training are not reversed. Tedium I have designed my circuit so that I do not have any consecutive tedious activities. I will also perform different stations on different surfaces to avoid overuse injuries. After taking these principles of training into consideration here is the design for The Circuit: 1. Shuttle run.

15 metres long with 4 cones each 5 metres apart. I will do 2 consecutive runs of the shuttle and I will time myself every week to see if I improve. This should help to improve my speed and cardiovascular endurance. 2. Hitting a tennis ball against a wall with a tennis racket. I will do this for 1 minutes and count how many times I can hit the wall, to see if I can improve my ball skills and hand-eye co-ordination. 3. Illinois agility run. I will do 1 run of this miniature circuit whilst timing myself. I will see if I can improve my time every week. This station should improve my agility. 4. Sit-ups.

I will time myself to see what time I can do 30 sit ups in. This will help to improve my muscular endurance and my muscular strength. 5. Ski jumps. I will ski jump from side to side along a bench, doing 4 lengths of the bench whilst timing myself. This should improve my agility. 6. Serving. I will see how many valid serves I can do in one minute. This will help to improve my ball control and my serving. 7. Skipping. I will see how many skips I can do in one minute. This will improve my muscular endurance and cardiovascular endurance. 8. Press-ups. I will time myself to see how long it takes me to do 30 press-ups.

This will improve my muscular strength and endurance. 9. Burpees. I will time myself to see how long it takes me to do 20 burpees. This will help to improve my agility and muscular strength. 10. Hit up hit downs with a tennis racket and ball. I will do this for 1 minutes and count how many I can do. This will help to improve my ball skills and hand-eye co-ordination. Safety I have taken into consideration my current fitness level and set the times and targets for my circuit at the peak of my aerobic and anaerobic thresholds. I have arranged my circuit so that I do not have to many consecutive aerobic or anaerobic activities.

I have also arranged my circuit so that I do not have many consecutive activities that involve using the same muscle groups. I will make sure that there is no one behind me or within my swing range when I am using the tennis racket. When I am performing the ski-jumps I will place a mat on either side of the bench in case I trip over. I will also use these mats when performing press-ups, sit-ups and burpees. Also, I will not perform any of my circuit outdoors when the ground is wet or frozen, because there is a high chance of me falling over and sustaining an injury.

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