SCIENCE IN TENNIS – Our own strength and conditioning coach Jonathan Fraser (MSc, CSCS, MTPS), Science in Tennis, iTPA Tutor) explains the Players physical conditioning program will drop in volume to reduce fatigue and over training, whilst working at a moderate to high intensity to maintain the strength, speed and quickness they developed in their previous training blocks.
The Road to Recovery. With the French Open being recent in the memory and Wimbledon less than two weeks away, this time of year is one of the most physically challenging for the professional players. With back to back tournaments and the transition from clay to grass, players will be looking to maintain and reach peak performance. Players physical conditioning program will drop in volume to reduce fatigue and over training, whilst working at a moderate to high intensity to maintain the strength, speed and quickness they developed in their previous training blocks. Much importance will be placed on allowing adequate rest and recovery. With the potential of gruelling schedules rest and recovery is essential not only to maximise performance and reduce fatigue but also decrease the likelihood of injury. With modern day sport sciences, much research has looked into methods to aid athletes recover and regenerate. But what are some of the options for our players and what is the reasoning for them?
Different water immersions continue to be of much discussion with cold water immersion (≤ 20°C) and contrast water immersion (a combination of hot water ≥ 36°C and cold water immersion) offering ways in which to reduce fatigue and aid recovery of players. Generally it is believed that the increase in pressure from the water elevates the amount of blood being pumped form the heart and because of this waste products are removed quicker from muscles and oxygen and nutrients are supplied at a quicker rate. With a recommended 5-15 minutes for cold water immersion at temperatures between 10-15°C and alternative minute bouts for up to 15 minutes with contrast water immersion, the tennis athlete should look to do this as soon as possible post match or training to reduce soreness and revitalise the body (Versey, Halson and Dawson, 2013).
Other common methods of recovery players may include are sports massage and stretching. Suggested benefits of a sports massage include and increased blood flow to the particular muscle helping remove waste products and bringing nutrients to the effected area whilst helping to remove tension and muscle adhesions where repetitive movements have created tightness within the muscle. There are also recognised psychological benefits to a sports massage. Stretching post tennis match play usually involves the use of static stretching where the players will be advised to stretch tight areas. It would always be recommended to pay particular attention to areas of common tightness from the demands of tennis such as the shoulders and hips. Stretches are usually held for up to 60 seconds completing a number of repetitions. Other methods may include proprioceptive neuromuscular facilitation (PNF) where the muscle is stretched and then contracts in a set position and then developed further with the use of a partner (Kovacs, Chandler and Chandler, 2007). Stretching allows the muscles to return to their normal length post tennis match, or if required develop a greater range of motion around the joint to help reduce the likelihood of injury and enhance performance by allowing greater force generation.
Finally one of the most important methods of recovery players will utilise is to refuel and rehydrate appropriately. Players will consume a combination of carbohydrate and protein. This will maximise the replenishment of glycogen (the fuel) in the body whilst helping muscles and tissues repair, reducing the likelihood of a suppressed immune system. Furthermore players will look to rehydrate with a combination of an electrolyte drink and water to achieve their pre match body weight and replenish electrolytes lost in sweat. Players minds are always on recovery and it is highly likely you will see them drinking an electrolyte drink and energy gel during matches to aid performance but begin the recovery process. Post match windows of opportunities exist where players must refuel and rehydrate directly after competing to maximise their recovery.
Jonathan Fraser (MSc, CSCS, MTPS), Science in Tennis, iTPA Tutor)
References and recommended reading
KOVACS, M., CHANDLER, W.B. and CHANDLER, T.J. (2007). Tennis training, enhancing on court performance. Racquet tech publisihing.
UNITED STATES TENNIS ASSOCIATION (2010). Tennis recovery. [online]. Last accesssed on 14 June 2014 at: http://www.usta.com/tennisrecovery/
VERSEY, N.G., HALSON, S.L and DAWSON, B.T. (2013). Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports medicine, 43 (11), 1101-1130.
