Sports Tennis

Tennis is a game of speed, power, stamina, alertness, quick turns and rapid changes in direction. The Athletic Republic Acceleration program offered at Chelsea Piers BlueStreak, which is ideal for tennis players, is focused on athletes interested in developing each of these skills and bringing their performance on the court to the next level.

With the Athletic Republic Acceleration program, the average athlete will see a 2-4 inch increase in vertical jump, a decrease of 0.2 seconds in a 40-yard sprint, and a 50% reduction in recovery rates.

Below is a detailed overview of our Acceleration program:

Objectives

Components of Tennis Training

Dynamic Warm-up/Cool-down

• Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstrings and quadriceps.
• Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

• Players run on Athletic Republic Generation III Super Treadmills. These treadmills can reach speeds of 28 miles per hour and an incline grade of 40 degrees.
• Tennis players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker runner.
• Athletes also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis—something they cannot get on the court.

Strength Training

• Tennis players need functional strength to hit harder shots, defend better and serve more easily. A sound weight-training program promotes stability and reduces the risk of injury.
• Players utilize bodyweight, free-weights, medicine balls, and circuits on state-of-the-art FreeMotion machines to strengthen muscles, joints and connective tissues.
• The exercises are biomechanically specific to on-court skills including muscle movements used in shooting and passing.

Cardiovascular/Endurance Training

• Cardiovascular and endurance training at Chelsea Piers BlueStreak includes short interval/high intensity sprinting sequences on our Generation III Super Treadmills. By using the same energy systems and tactical movements utilized in lacrosse games, athletes become fitter and faster.

Plyometric Training

• Plyometric training is an effective form of power training ideally suited to tennis. Players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
• Plyometrics combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps and medicine ball drills for upper body and middle body torso power.

Flexibility

• Tennis-specific flexibility stretching exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly.

Dynamic Balance

• Tennis is a game where staying on the toes and on-balance are incredibly important for reacting to shots. Tennis players perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
• Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance workouts.

Agility

• Agility is the ability to change speed and direction while maintaining effective control of the body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed ladder.
• Ground-based agility patterns are conducted on our indoor Field Turf, 400M track, sand pit and wood courts.

Core Stabilization Training

• Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
• Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and FreeMotion circuit training.