Tennis
Tennis is primarily a sport which requires ATP-PC because of its needs to react quickly to the balls that the
opponent will throw at the player.
This blog will provide the neccesary training that will improve your tennis
experience
In order for you to completely understand this information i will make a
brief summary of the circulatory and respiratory system in order for you to
fully understand this set of information
The Respiratory system is a vital component for this training exercise
since the requirements for tennis high endurance are a must because it took a
long time to conduct a game as well as running for triying to catch the ball.
Our circulatory system has 2 phase inhale
and exhale inhale involves taking in
oxygen into the lungs and Exhaling involves expelling carbon dioxide and both of these are called external respiration . while internal respiration involves
diffusion of O2 from the alveolus so
that it would be supplied to the artery in
the heart.
The heart then pumps blood that carries O2 to the muscles such as skeletal
muscles and by that it gives it extra energy to carry on with what ever the
player is doing. Lacking oxygen will result in the release of ATP as reserve energy
Tennis focus more on ATP-PC. ATP(Adenosine
triphosphate) is used as reserve energy when Oxygen is running low. And PC(phosphocreatine) is stored in the
muscle, it release high ammounts of energy but is only available for a short
ammount of time.
Exercise for tennis athlete As a tennis player in order to conduct a
succesful game the player must have exercise soj that theyre body is well
prepared for the game. And like all other games this exercise is bent on
improving the muscles such as skeletal muscles and endurance since tennis has a
high requirement for it.
Exercise 1:
Overhead elbow slam
Overhead elbow slam A medicine ball. This affects the performance of
explosive power fo the upper body part. The first step is to throw a 8 pound
medicine ball to the ground using both hand that was thightly squezed and throw
it to the ground. But make sure to lift your feet which adds more power to the
movement. This improve the upper hand movement and so its is effective in a
game which further improve the power when a person is hitting the ball. Pros
and cons, the pros are that it is an effective method when it comes to powe and
give you a better experience at throwing the ball but it has the problem of
power in which people lack. Nevertheless this training is aimed at improving
it.
Exercise 2:
Lunges
Lunging are a perfect exercise for
tennis players becasue at some point in the game tennis will have to lunge to
reach the ball and. Also it is a perfect exercise for the ankles because tennis
requires a lot of running and instant reaction. Lunging follows as the athlete
lunges his leg from one side to another the benefit of lunges is that tennis
involves quick running in which most running involves catching the ball, and
catching the ball is crucial for the outcome of the game. And so far tennis has
the most stress to muscles. Pros like what is said i it will improve the
reaction of responding to the ball. Cons this would take alot of stamina cause
you will have to do this repeatedly and sometimes if your are not properly
stretched you will feel pain.
Exercise 3:
Glute bridges
Glute bridges
Glute bridges involves the legs of the athelete to be streched far and wide
and in that case it is important to have a very stretched leg because this
exercise made the legs more reflect while running. Tennis players feel the
benefit of glute muscles for it helps improve on the explosive power that is
needed for the sport. To do a glute, lie on your back with knees bent to 90
degrees, heels on the floor. Push your hips off the ground as high as you can
and squeeze your glutes and hamstrings. Pause for a second, then lower again.
Once you have reached the point where you can do three sets of 12 reps, you can
make glute bridges more difficult by placing your feet up on a bench, then
doing them one leg at a time. This movement is a wonderful exercise for tennis.
Pros the glute bridge exercise stretches the legs in order to move easier so
basicly it i some sort of stretching exercise but the downside is that it
requires a lot of pratices in order for the legs to be flexible enough and
sometimes if its not done properly it will cause great pain because the muscles
are not prepared or adapted to the kind of activity
Exercise 4:
Medicine ball perpindicular throw
This exrcise involves two athletes from across the tennis fields throwing
medicine ball at each other much like playing volley. The process is the that
the ball was passed over to each other at a distance and speeds up every time a
passing was complete. This helps train your chest muscles in which tennist
players gain the bennefit especially when they are hitting the balls with the
racket in which requires quite a huge ammount of explosive power which is
needed in the game. Pros this exercise improves the explosive power that was
needed to sucesfully hit a tennis ball but the downside is that you must throw
the ball hard enough which is sometimes hard for some people however it is not
quite a problem because the the entire goal of the exercise is for improvement
of explosive power.
Exercise 6
Jogging
This exercise improve the stamina of the player throughout the entire game
because tennis requires a considrable ammount of time and as said before. A
recconmended ammount of rounds circiling the field would be enough every time
the player start the game. This is a famous exercise and also an efective one
because of how it trains stamina but however like sprinting sometimes people
dont have the stamina to carry on with the exercise.
Line Sprint
Sprint uses Anaerobic respiration made
up for the tennis exercise as tennis requires short range sprints or even long
range ones. However it focus more on ATP-PC
because of it needs of short range sprints. The player must sprint from the
foremost backline and too the middle line and he must repeat this 10 times. This
trains the need for the players short range dash sprints because there are
uncountable ammounts every game. This train your leg muscles in order so that
the player will have no trouble running to catch the ball. The downside is
however is that if the player if the player did not manage the anerobic
respiration well he might get tired easily and might not have enough strenght
to finish the game.
Diet
During normal day:
For tennis players the first essential thing that must be done is that they
must eat fresh food instead of remade ones so that it still contains the fresh
and essential nutrients in order to effectively replenish its stock of say
glucose.
Fluids
Tennis players should drink an
adaquate ammount of water regularly since tennis is a sport that is very
demanding when it comes to endurance also the fact that the like any other
sports water is vital. Other then fluids tennis players can also consume non
caffeined drinks or perhaps decafeined drinks
Carbohydrate
To accomodate for the energy needed take only two food that produce
carbohydrate recomended one is bread and brown rice a minimum 7-10 grams of
carbohydrate per killogram of weight is needed to replenish the stock because
normaly tennis players lost 1000-1500 calories every game which means even a
simple drill because the tennis player is required to move in rapid directions
in a limited time in order to hit the ball.
Protein
For a protein tennis players also use it as fuel and an average tennis
player is estimated to consumed arround 0,75 grams depending on their weight.
For maximum effiency the athlete must consume high protein meat with low fat
such as chicken, beef poultry and mostly white meat such as fish. Also protein
is essential for muscle growth which again is very important for perhaps the
Muscles of the legs and arms because tennis involves a lot of running which
involves more then one direction and had to be done with rapidly inorder to
counter the incoming ball. As for the arm muscles it helps when the player has
to do powerful hits with the rocket in order for the ball to fly over the
opponents field.
Vitamin
The primary vitamin that must be consumed by a tennis athelete is vitamin
A,C AND E vegetables such as carrots are an effective way to replenish the
vitamin A supply which actualy contains 93% of the vitamin A. While fruits such
as Oranges are effective in replenishing vitamin C which contains 50 g of vitamin
C and the Source for vitamin E is Sunflower oil because of its high vitamin E
count and it has low saturated fats. And for the normal vegetables such as
spinnach,tomatoes etc recomended consumption is around ½ cup of all vegetable.
Minerals
Sodium: sodium regulates the blood pressure off course this is needed for
any sports because it also further increase the ammount of blood being pumped
in. The most basic and easiest way to gain sodium is through salt as it also
contain around 40% sodium. 1 cup of milk has arround 300 mlg and milk is
responsible for developing the bones in which was essential because milk
provide calcium that supported the bones and doing so will increase the players
performance. Red meat is essential to replenish your iron supply as you know
that our blood cells are made out of iron in which is also essential in
suppliying blood throughout the whole body.
During Game
During the game the average tennis diet will be useful in keeping the
supplies from running out before the game ends, however since fluids are eastly
wasted it is to be reminded that the player must atleast consume a sip of water
for every 15 minutes if possible. However a small snack such as an energy bar
with high concentration of carbohydrate will be enough to replenish the ammount
needed.
Before game
3-4 hours before the game a simple tennis diet meal would do and it should
contain carbohydrate as energy and a moderate ammount of protein. However 1-2
hours before the game a small snack will do such as fruits, energy bar, energy
drink etc and water because it is wise to keep a sufficient ammount of fluid
before the match.
Legal:
Pain killers are useful for tennis injuries and also for the infamous
injurie known as the tennis elbow injury. Tennis elbow is a condition when the
tendon are somewhat exhausted and would take weeks to repair. And for the few
weeks it is noted that the athlete should rest in order to fully repair and
take some painkillers to ease the pain. 9
Vitamin C is used to boost up the ones consumed in food perhaps before a
game.
Illegal:
Performance enchancing drugs are considered illegal as it is also
considered to be cheating because then tennis requires a lot of endurance and
basically performance enchancing drugs does that it enchances endurance.
Benefit and limitation
The benefit is that this program is bent on increasing the supposed stamina and the muscles strenght such as the skeletal muscle and the joints so that the player won't suffer from joint injuries. as for the medicine there is not much to it other then pain killer for a infamous joint injury called the tennis elbow because tennis does not require one in particular as for the diet it works regularly with supposed increase in a few stages say protein and other alternatives to certain food. the downside is that this training exercise serves more on what will be needed in the field not what will be there. my exercise does not show ones like practice shooting but rather to further enhance the ones like stamina.
Economical
impact:
If this diet program is succesful it
might affect the economical structure of eating in indonesia and throughout the
world. The eating habit of people who inherit tennis as a sport might affect
the eating habbits and people know have an effective food planner. As for the
exercise i do not think it would impact much other then at some point where
they have to buy a medicine ball but the rest they do not have to because it
does not require any other item other then space.
Social impact
The exercise might impact on the way people
commune to each other. For example gims and jogging tracks might have more
visitors because of their need of exercise. As for the food people now have a
clear food planner and if they follow the food planner they might be slim.
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