Player Name: Edoardo Bottino Age: 19 UTR Best#: 13.01 UTR Current#: 12.21 Italian Ranking: 2.4 ITF: 765 High School Graduation: July 2019 Experience: ITF, ATP, Tennis Europe Seeks to play Division 1-2 Contact: info@ts-collegetennis.com
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Basic Training Template for Racquet Sport Athletes
Certifications Others, NASM Certified Personal Trainer, NSCA Certified Personal Trainer
Specialties Athletic Training, Functional Training, Group Personal Training, Kettlebell Training, Strength and Conditioning Training, Personal Training
First of all, this template is based on training principles I have used with my squash team over the years and actual training exercises we have done. Though I haven't trained team of athletes from other racquet sports, like tennis and badminton, the sports have many more similarities than differences and this program should work well for other racquet sport. Racquet sports require multi-directional movement skills, power, agility and quickness as well as a high level of fitness/conditioning. This program is aimed at covering those bases while at the same time realizing that some of the components of training, such as conditioning, will be done in on-court drills as well
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This program is also aimed at beginner/intermediate level racquet sport athletes i.e. those with generally less than 2 years consistent, regular training under their belts. And by training I don't mean practicing their sport or skill sessions. I mean "off-court", supervised designed athletic development programming. Telling someone to go ride the stationary bike for 20 minutes with no more guidance than that doesn't constitute training in my book.
In addition, I am not going to go into specifics of conditioning for racquet sports other than to say it requires a combination of aerobic and anaerobic training because the sports require fitness from both ends of the energy system spectrum. Finding the optimal blend of these two forms of training is both the art and science of conditioning for sports.
Nor am I going to get into agility/change of direction training which in squash training is frequently done on court to kill several birds with one stone, so to speak. This is a beginner program so many performance and injury prevention issues will be resolved with the basics: improved strength, mobility and power.
Foam Rolling/stick work/small ball work: Not going to go into particulars on this as there are articles on the website that cover that but concentrate on glutes, hamstrings, quads/hip flexors, t-spine, lats, and feet (ball work). 5-8 minutes of focused work should do it.
Mobility/dynamic warmup: Concentrate on similar areas to the foam rolling. Sample routine might look like this:
a. Wall slides x 10 reps
b. Ankle mobs: wall touches x 10 ea............Join StrengthCoach.com to keep reading.....
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