1. Individualized Resistance Training Program for Female Tennis Player
Ashwini Kulkarni
KINE 5690-Program Design for Resistance Training

2. INTRODUCTION Name- Marina Vicens Miquel
Preferred serving style- Topspin
Age- 19 years
Total number of matches played- 2 matches per week
Sex- Female
Total number of matches won- 10 out of 14
Height- 165 cm
Current position in college- 6/7
Weight- 59.9kg / lb
Country of origin- Spain
Year in college- Freshman
Major- Computer science
Type of racket- Technifibre 300gms
String tension- 24 kg

3. NEEDS ANALYSIS Evaluation of the Sport
Movement analysis: Tennis specific movements are controlled by 3 primary muscle groups. First group for explosive acceleration and deceleration power. The second group controlling trunk rotation. The final group are; predominantly the muscles used when playing tennis strokes.
Physiological analysis: Moderate mean heart rate values suggest tennis is an aerobic sport. However the explosive nature of the shots and rapid changes of direction as well as research findings of VO₂max values in excess of 50ml.kgˉ¹minˉ¹ suggest that tennis is in an anaerobic activity (Kovacs, 2006). Kovacs (2006) stated the primary requirements of tennis are power (anaerobic) and a demand for high levels of aerobic conditioning to avoid fatigue and aid recovery between points.
Injury analysis: Most tennis injuries are over-use injuries with 36-31% of these occurring in the; shoulder, elbow, lower back and abdominals % of these injuries are a result of poor core stability % of injuries are to the lower body (Kibler & Safran, 2005) which could be a result of varying surfaces tennis is played on (Girard et al., 2007).

4. EXERCISE MOVEMENTS(Biomechanics)
Muscles used in one-handed backhand volley and drive
Backhand Swing :Rhomboids and middle Trapezius, posterior Deltoid, middle Deltoid, shoulder external rotators, Triceps, Serratus Anterior
Muscles used in two-handed backhand drive:
Backhand Swing: Nondominant Side-Pectorals, Anterior Deltoid, shoulder internal rotators
Backhand Swing: Dominant Side- Rhomboids and middle Trapezius, posterior Deltoid, middle Deltoid, shoulder external rotators, Triceps, Serratus Anterior
Muscles used in the serve and overhead:
Trunk Rotation: Obliques, spinal Erectors, Knee And Hip Extension Before Impact, Quadriceps, Gluteals
Arm Swing: Pectorals, shoulder Interior Rotators, Latissimus Dorsi, Triceps
Arm Extension: Triceps
Wrist Flexion: Wrist flexors
EXERCISE MOVEMENTS(Biomechanics)
Muscles used in tennis drives, volleys, & serves
Push-Off : Soleus, Gastrocnemius, Quadriceps, Gluteals
Trunk Rotation: Obliques, Spinal Erectors
Forehand Swing: Anterior deltoid, Pectorals, Shoulder Internal Rotators, Elbow Flexors (biceps), Serratus Anterior

5. BIOMECHANICAL NEEDS Closed skill sport Generating high ball speeds
Absolute level of strength in coordination with forces through varying joint ROM’s
Technical expertise, tactical sense, and psychological skill
Biomechanical movements and planes:
Flexion/Extension
Adduction/Abduction
All planes of the body
Vital components are:
Time-motion characteristics, speed, agility, strength, endurance, power
Common movements are running, sprinting, changing directions, turns, rotations, jumps, sides and so on. (Hamilton, McDonald, & Chenier,1992)

6. METABOLISM and BIOENERGETIC NEEDS
Energy Demands
Anaerobic Pathways
ATP-PC pathway
(80%)
Anaerobic Glycolysis
(15%)
Aerobic Pathways
Oxidative Metabolism
(5%)
Energy metabolism in playing tennis kcal/min
Caloric expenditure -634kcal/h
Average intensity of metabolism – 919.5% BMR

7. PHYSIOLOGICAL NEEDS Distance covered
3 m per shot and a total of 8–12 m in the course of a point
Distance covered per game
3 miles : 4.82 km
Mean maximum heart rates
60– 80%
# of efforts
efforts-300 to 500 high intensity efforts
Mean Exercise Intensities
< 60–70% of VO2 max
Duration of rally
less than 8 seconds (5 to 7).
VO2 levels during tennis play
23 to 29 ml/kg/mn
Number of directional changes in an average point 4

8. EVALUATION OF ATHLETE Movement Assessments Good basic strength
Training Goals
Reasonable technique with regards to agility drills.
For this program, the athlete’s primary goals are as follows;
Furthermore, the assessment highlighted the need to improve on functional strength, footwork speed, and core stability.
Improvement in functional strength that needs a focus on upper body muscles.
Improvement in lower body explosive acceleration and deceleration power.
Training Assessments
To improve stamina by improving muscular endurance.
Start of the pre- season and we will be aiming to periodize accordingly.
To improve core stability
Advanced trainer: This means she is well trained, of mature training age and is used to a high frequency of training sessions per week.
The athlete’s secondary training goals were;
To improve footwork speed.

9. CURRENT STATISTICS & TEST RESULTS
Weight(lb)
Repetition
Back squat (1RM)
101 1
Hips Back/Tight core 70 5
Thighs parallel 80
Pogo to box jumps
4x4
Single-Arm Power cable row - 12
Continuous KB swing w lateral step 10
Board-push up to walk out
MB Rotational lunge w toss 7
Chin up 8
Single-Leg Hip bridge
Elevated shoulders
Weight(lb)
% of 1 RM 51
50% 56
55% 61
60% 66
65% 71
70% 76
75% 81
80% 86
85% 91
90% 96
95%

10. INJURY PREVENTION SITES OF PRIOR INJURY COMMON SITES OF INJURY
Back (overuse from transferring forces)
Shoulder (rotator cuff tears)
Knee (overuse and stress on the patella)
Ankle (ligaments in the ankle)
Elbow (degenerative changes in tendon base and splintering of tendon fibers)
Leg (muscle tears)
Wrist (overuse of ligaments)
Right elbow- Tennis Elbow
Grade I Ankle sprain

11. APPROACH TO RESISTANCE TRAINING PROGRAM
Bird, Tarpenning and Marino (2005)

12. APPROACH TO RESISTANCE TRAINING PROGRAM
Increased power in serves, forehands, backhands, volleys etc.
Greater speed and acceleration around the court allowing her to get into position for more shots.
Improved muscular endurance help to maintain a high level of performance during tough rallies.
Reduced occurrence of injuries from over-use and muscular imbalances of in the body.
PHASES OF ANNUAL TENNIS WEIGHT PROGRAM
Phase 1: Foundational strength
Phase 2: Maximal Strength
Phase 3: Strength, Endurance and Power
PERIODIZATION IN RESISTANCE TRAINING
Off- season:6-8 weeks
Early pre-season: 6 weeks
Late pre-season:6 weeks
In- season: 3-4 months

13. ACUTE PROGRAM VARIABLES
Choice of exercises
Order of exercise
Number of sets
Rest period length
Intensity

14. Exercises
Area
Importance
Calf raises, leg curl, leg press, cross-over lunge, side-lunge, front-lunge and walking lunge
Lower extremities
Lower body strength
Overhead throw, drop pass, pullover toss and kneeling, side throw
Abdominals
Abdominal strength
Back extension, hip rotation, knee-pull in, Russian twist, side sit-up, sit-up with leg raises, crunches on medicine ball
Trunk
Injury prevention and ROM maintenance
Wrist flexion, seated row, push press, pullover front, back pull down, reversed flies, front raise, side lateral raise
Upper extremities
Key to strengthen shoulder blades and stabilizers
CHOICE OF EXERCISES
Parallel squat- strength in lower extremities, building overall strength and conditioning
Bench press and seated pulley row- balance agonist and antagonist
Days per week- 2-3days/ week

15. Tennis Workout Plan Using free Weights
ORDER OF EXERCISES
Tennis Workout Plan Using free Weights            
Light jogging in place, jumping rope or jumping jacks
Wrist circles
Arm circles – start from small to medium to full circles
Trunk twisting
Toe touching
Side bending
Abdominal stretching over stability ball
Groin stretching on stability ball
High knee kicks
Rear kicks
Large muscle groups first
Complex technique exercises first
Arm to leg or upper to lower body
Arm to arm or leg to leg or upper to upper or lower to lower circuit formatting
Around 3 sets of repetitions are done per exercise using only 40-50% of the maximum weight load you can do for 1 rep. Lifts should be smooth and controlled. Either free weights or machine weights can be used. The rest interval between sets should be no more than 90 seconds. Before doing the actual work out, start with a 10 minute aerobic warm up          

16. ORDER OF EXERCISES The main part of the workout :
Squats or Leg Presses
The exercises specific for the rotator cuff and the forearm:
Bench Presses or Push Ups
Back Extensions on Stability Ball
Horizontal external rotations
Lunges
External rotations with knee support
Single Arm Dumbbell Rows
External rotations while lying on one side
Twisting Crunches
Internal rotations
Shoulder Presses
Forearm pronation and supination
Standing Barbell Curls
Wrist curls
Standing Calf Raises
Wrist extensions
Barbell Upright Rows
Wrist rotations
Grips Tennis Workout Plan to Develop Strength

17. ORDER OF EXERCISES Tennis workout plan to develop maximum strength.
Just as in the first phase, a proper warm up and cool down should precede and conclude each work out session. The exercises used during this phase are the following:
Barbell Squats or Lying Leg Presses
Bench Presses
Lat Pull Downs
Shoulder Shrugs
Bent Over Rows
Weighted Crunches

18. ORDER OF EXERCISES
Exercises are now more tennis specific in the sense that they mimic the movements used in the sport.
Plyometric Exercises in a Tennis Workout Plan
These movements are quick and explosive.
These include jumping exercises and medicine ball throwing exercises
Push Ups
Squat Jumps
Squat Thrusts Sit Ups with Twist Box
Medicine Ball Side Throws
Step Ups with High Knee Drive
Hurdle Jumps with Sprint
Bench Dips Alternating
Medicine Ball Over the Back Toss
Split Squats Alternating
Box Drill with Rings – four rings are drawn on four corners of a square and the athlete must hop clockwise or counter-clockwise from one ring to the next.
Superman exercises – lie prone on the floor and lift up your left arm and right leg off the ground for 10 seconds then do the same with the opposite arm and leg.
Slams – this is a medicine ball exercise where you pick up the ball from the ground, hoist it over your head and slam it back down as hard as you can.

19. ORDER OF EXERCISES
An ideal tennis workout plan includes a cool down part. After the work out, another additional 10 minutes are taken to cool down with some static stretches.
Wrist stretches
Tricep stretches
Shoulder stretches
Chest stretches
Lower back stretches
Groin stretches
Quadriceps stretches
Hamstring stretches
Calf stretches
Achilles stretches

20. EXERCISE PROGRAM FOR MAXIMUM STRENGTH DEVELOPMENT
Exercises
Importance
Intensity
Sets
Rest period b/w sets
Frequency
Speed of movement
Bench press and seated pulley row
Maximum strength in upper extremities, balancing agonist and antagonist
3-8 reps at 60-85% of 1RM
3-4
2-3 minutes
1-2 days per week for 3-5 weeks
Smooth and controlled
Parallel squat
Maximum strength in lower extremities and overall maintenance
4-8 reps at 50-80% of 1RM
Romanian dead lift
Maximum strength in gluteus and lower back muscles
6-8 reps at weight well within capacity at which player could perform additional 3-4 reps 3
2 minute
Front and side lunge
Overall lower extremity strength and prevention of knee injury
8-10 reps with additional weight of kg
3-5

21. EXERCISE PROGRAM FOR MAXIMAL POWER DEVELOPMENT FOCUSING ON EXTREMITIES
Exercises
Importance
Intensity
Sets
Rest period b/w sets
Duration
Speed of movements
Half squat (45◦ )
Leg power
4-8 reps at 40-80% 1RM
3-4
3-4 minutes
1-2 days per week for 3 to 4 weeks
Explosive
Clean
General body power
Weight at which player could perform 1 or 2 additional reps
4-5 minutes
Bench press
Upper body power
4-6 reps at 40-70%1RM
Throwing medicine balls
Development or maintenance of maximum arm speed
10 reps with maximum speed
2 minutes

22. EXERCISE PROGRAM FOR MUSCLE ENDURANCE
Importance
Intensity
Sets
Repetitions
Rest b/w sets
Speed of movement
Parallel squat
Lower extremity conditioning
40-50% of 1RM
3-4
15-25
1-2 minutes
Quick
Bench press
Local muscular endurance of arms and rear shoulders
50% of 1 RM
15-18
1 minute
Medicine ball throw
Front, overhand, backhand, side hand
3-4 kgs
15-20
Changes in direction with extra loads(5-10kg)
Functional performance
Maximum speed -
Classic plyometric training
10-12
Specific racket exercises
Alactic anaerobic metabolism
3-5
5-7 seconds
Lactic anaerobic metabolism
20-30 seconds

23. EXERCISE PROGRAM FOR POWER DEVELOPMENT FOCUSING ON FUNCTIONAL PERFORMANCE)
Importance
Intensity
Sets
Repetitions
Rest b/w sets
Vertical jump with extra loads ( kg)
Leg power and jump ability
Maximum power
3-4 5
3-4 minutes
Change in direction with extra loads (5-10 kg)
Developing acceleration and deceleration
Maximum speed
3-6 (10-15 seconds per set)
1-2 minutes
Bounding with extra loads(5-10kg)
Increase reactive power in leg
3-6
Classic plyometric training
Lower extremity explosive power
5-10
2-3 minutes
Sprints
Develop acceleration
Specific racket exercises
Backhand and Forehand simulation with extra loads of g
4-6
8-10
3-4 seconds and 1-2 minutes b/w repetitions

24. FOOTWORK DRILLS 2-footed drills 1-footed drills
Complete each one for 20 seconds
Complete each one for 20 seconds. Start with the left leg. Then repeat with the right leg.
Box 1-2
Box 1-2-3
Box
Box 1-3-2
Box 4-3-2
Box
Box 4-2-3
The four boxes that make up the square should be about 2 feet all around. That means it's only about two standard ruler lengths. 
Footwork Drill Tip: Try to start off slowly as you "burn" the pattern into your brain and then increase speed.
Increase the tempo until you're working as fast
as possible.
Try to do the drills two to three times a week for maximum benefit.
Altogether, the drills only take seven minutes to complete and can de done anywhere. (See sketch of square below). 

25. PRACTICAL APPLICATIONS
Programs that utilize the larger muscle groups provide a structural basis for the preferred loading that is recommended for improvements in bone mass and mineral density. This will also contribute to the caloric cost of the programs, helping to facilitate weight management goals.
Using moderate intensity programs, with multiple sets of 8 to 12 repetitions (Stone et al., 1991) . A frequency of times a week of resistance training appears applicable and attainable.
Programs designed to increase total workout volume (total repetitions x weight) are encouraged.
Multiple-joint exercises are more demanding than single-joint exercises, and thus suggest that the training frequency (days per week) may need to be provide adequate recovery (up to 48 hrs) for the clients, especially when just beginning a resistance training program.

26. RESEARCH FINDINGS Marques (2005) suggested that:
The early portion of the preparation phase of a periodized program ought to begin with an emphasis on basic strength development comprising high volume, low-intensity work.
In the competition phase, periodization could adopt a mixed model, alternating heavy loads with light weights, within either the same session or in the same week.
Kibler & Safran (2005) suggested that:
Alternate-day training proved to be more efficient in producing maximal leg press strength gains than sameday training after 10 and 20 weeks. Furthermore,average training volume for each strength training session was significantly lower for the same-day training group, although the sequence of aerobic and strength training alternated with each session.
Bird, Tarpenning, & Marino (2005) suggested that:
Initial training and health status, along with the specific programme design, affect the magnitude of neuromuscular adaptations. Ultimately, the acute programme variables that determine the neuromuscular, neuroendocrine and musculoskeletal systems adapt to both acute and chronic resistance exercise

27. CONCLUSION
In summary, optimal programming entails the flexibility to develop a plan that works for each tennis player.
The key is to individualize the strength training program according to training background, injury status, and the competition calendar and its rigors.
In light of this discussion, it’s clear that well-designed strength training programs are vital to a tennis athlete’s performance.
Therefore, periodization is crucial to maximize the variable resources of strength, power, and muscular endurance upon which competition performance depends.

28. REFERENCES
A Tennis workout plan for the competitive player. Retrieved from Bird, S.P., Tarpenning, M.K., & Marino, E.F. (2005). Designing resistance training program to enhance muscular fitness. Sports Med; 35(10): Chu, A. D. Strength and Conditioning: Circuit training for Tennis. Retrieved from science/114695_strength__conditioning_circuit_training_for_tennis/. Complete, Annual Tennis Weight Training Program. Retrieved from Ellenbecker, S.T. Strength & Conditioning: Flexibility Training. Retrieved from Science/117406_Strength__Conditioning_Flexibility_Training/. Girard O., Micallef, & J.P., Millet G.P. (2005a). Lower-limb activity during the power serve in tennis: effects of performance level. Medicine and Science in Sports And Exercise, 37(6): Kibler W.B. & Safran (2005). Biomechanical analysis of the shoulder during tennis activities. Clinics in Sports Medicine, 14(1), Kovacs M (2006). The role of core musculature in the three major tennis strokes: Serve, forehand and Backhand. NSCA’s performance training journal, 9(5): Marques, C.M.(2005). Strength Training in Adult Elite Tennis Players. National Strength and Conditioning Association (27)5: 34–41. The Elite Approach to Tennis Strength Training. Retrieved from