Tennis

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Tennis There is no specific category that tennis fits in regards to saying it is a sport of complete power, speed, agility, and aerobic condition. All these characteristics combined with maintaining proper balance and technique throughout a match are critical for optimal and precise performance on the court. Therefore, players must address flexibility, strength, endurance, power, agility, speed, body composition, aerobic and anaerobic fitness.

How do you stack up with your competition?

Do you need to improve or maintain?

The USTA has determined the essential components of fitness and designed a fitness testing protocol that Athletic Precision has adopted as a baseline to determine one's athletic ability when it comes to tennis.

From the results of these tests it can help you pinpoint your weakness or strength. From here you can set goal and determine what drills and exercises that you need to perform.

Testing for tennis fitness and skill level*

In addition to working on a tennis's players speed, agility, flexibility, and explosive power. Weight programs need to be incorporated on a yearly basis and this is determined based upon your tournament and playing schedule.

Periodization is needed to structure an appropriate weight program. When incorporating a weight program you want to train heavy in the months your competition schedule is low and train lighter during peak tournament schedule.

*adapted from the USTA

Example of Testing guidelines 1.5 mile guidelines

Female	Excellent	Good	Average	Needs Improvement
Adult	<11:49	11:50 - 13:43	13:44 - 15:08	>15:08
Junior	<10:30	10:31 - 11:00	11:01 - 11:30	>11:30
Male	Excellent	Good	Average	Needs Improvement
Adult	<8:44	8:45 - 10:47	10:48 - 12:20	>12:20
Junior	<9:45	9:46 - 10:15	10:16 - 11:00	>11:00

Another Fitness evaluation that is performed to determine ones Tennis Fitness is the 20 yard dash.

As you can see there are many other test that are used to determine ones Tennis fitness level. At Athletic Precision a baseline is taken in the tests above and a program is then developed based on the athletes weaknesses and the specificity on what the athletes to work on. Some programs are court agility, on the ball explosion, overall court condition and many more.