Specific aspects of the physical training

for the racket sports

Presented By Olivier GIRARD

Physical skills and components relevant to racket sports

Major physical components

ANAEROBIC AEROBIC AUXILLARY

Body awareness
Speed Muscular /dynamic balance
endurance
Aerobic
Agility endurance
Power Flexibility
Strength
Reaction time
/anticipation

Racket sport performance

 OUTLINES

• Movement pattern in racket sports

• Strength training and neuromuscular adaptations

• Improving aerobic and anaerobic components

• Sport-Specific Incremental Tests

• High-Intensity Interval Training

• Repeated Sprint Training

Mechanical demands of racket sports

• A tennis player typically runs an average of 3 m per shot and a total of 8-12 m in the
course of a point, completing 300-500 high intensity efforts (2 to 3.5 km) during a
best of three set match (Fernandez et al. 2009).

• The number of directional changes in an average point is four.

• About 80% of all strokes are played within 2.5 m of the player’s ready position, while
about 10% of strokes are made with 2.5-4.5 m of movement with primarily a sliding
type movement pattern.

• More than 70% of movements are side to side with less than 20% of movements in a
forward direction and less than 8% of movements in a backward direction (Weber et
al. 2007).
The development of racquet speed

• Stroke production requires a generation of high force and

power outputs, through varying ranges of motion.
Affected by stroke technique (foot-up
vs. foot-back) or performance level
The use of elastic energy
(shoulder muscles)

The distance over

The use of coordinated movements
which racket speed
(proximo-to-distal sequencing)
can be developed

• Contractions of the lower extremity musculature, and thus interaction of

the feet with the court, produce the ground reaction forces (GRFs)
central to successful stroke and movement production.
 The development of racquet speed

Proximo-to-distal sequencing Major contributors to racquet speed :

Shoulder internal rotation + wrist flexion (56%)

Speed Racquet (Elliott et al. 1986; Elliott et al. 1995)

Kinematic Speed
chain Segment n Racquet

Segment 2

Segment 1
Wrist
Elbow
GRF Shoulder

Time Hip

 Coordinated 3-D segmental rotations Time

 Optimal racquet position, trajectory and velocity at the impact

The development of racquet speed

The use of elastic energy muscle

(Bahamonde, 1997; Elliott, 2002) force
shorte
n with stretch
Countermovement muscle
stretch

without stretch
 Acceleration of the
upper arm segment joint angle

Backswing Forwardswing Impact

= =
ECCENTRIC CONCENTRIC

Shoulder EXTERNAL rotation Shoulder INTERNAL rotation

Lower limb electromyogram and ground reaction force profiles characterizing the tennis serve

Beginner (N = 7)
32 subjects  3 performance level groups Intermediate (N = 10)
Elite (N = 15)

Part A - Vertical jump testing Part B - 15 Power Serves

Squat jumps
75
Countermovement jumps
70
)
-1
Leg power (W kg

65
.

60

55

50

45

40
Beginner I nt ermediat e Elit e

 Similar neuromuscular qualities between groups

Lower extremities (GRF and EMG)

Lower limb electromyogram and ground reaction force profiles characterizing the tennis serve

***

(% of st anding height )
205
* 155 *
180
152
Vmax (km h )
. -1

155 149

130 146

105 143

height
0
80 0
140
Beginner I nt ermediat e Elit e

I
Beginner I nt ermediat e Elit e

2, 7 * 1400 ***

My changes (N m )
-1
1200
2, 4

.
Fz max (BW )

2, 1 1000

1, 8 800

1, 5 600

1,02
0
400

Beginner I nt ermediat e Elit e Beginner I nt ermediat e Elit e

Correlation (r = 0.85; P < 0.001) between Iheight and Fzmax in skilled players
Lower limb electromyogram and ground reaction force profiles characterizing the tennis serve

GRF

Suspension
Preparation Eccentric Concentric

Initiation of the movement Knee flexion Knee extension Take-off Impact

Relat ive durat ion (%, t ot al serve durat ion)

1.841 ± 0.158 s 1.817 ± 0.294 s 2.113 ± 0.407 s

100%

**
80%

Suspension
60%
Concent r ic
Eccent r ic
40% Pr epar at ion

*
20%

0%
Beginner I nt er mediat e Elit e

 Skilled players: Longer Preparation and shorter Concentric phases

(no difference in total serve duration)
Lower limb electromyogram and ground reaction force profiles characterizing the tennis serve

Electromyograms of successful performance in beginner and elite participants

More refined neuromuscular coordination patterns (precocious EMG) distinguished the

serves of elite players from those of their lower level counterparts.
Predictors of stroke effectiveness

• Strength is required in muscles and joints both for performance (ball

velocity) enhancement and to reduce injuries (protection of joints,
ligaments and tendons).

Backhand medicine ball toss

Right rotation w ork (120°.s)
Forehand medicine ball toss
Right rotation w ork (60°.s)

Right rotation peak torque (120°.s)

Right rotation peak torque (60°.s)

Leftrotation work (120°.s)

Left rotation w ork (60°.s)

Left rotation peak torque (120°.s)

Left rotation peak torque (60°.s)

r= 0 0.2 0.4 0.6 0.8 1 (Ellenbecker et al. 2004)

Trunk rotation and flexion strength of elite junior players is significantly and positively
associated with forehand and backhand medicine ball throwing distance.
Predictors of stroke effectiveness

Isokinetics and on-court performance (Signorile et al. 2005)

Shoulder internal
Knee extension /external rotation Diagonal throwing motion
45 intermediate junior tennis players

Serve ball velocity (mph)

Isokinetic speeds = 0.785, 1.57, 3.14, 4.71, 7.85 (rad.s-1)

Ball velocity Stroke Placement

Isokinetic torque during diagonal throwing motion at 3.14 rad.s-1 (Nm)

However, no significant correlations between

isokinetic variables and shot accuracy.
Serve, forehand, backhand

Importance of movement specific strength training for increasing ball velocity.

Predictors of stroke effectiveness

• Ambiguity of the relations between strength measures and ball velocity:

- Isokinetic internal/external rotation, wrist flexion/extension and forearm
pronation strength (90, 210 and 300 deg.s-1) of the dominant arm not correlated
to ball speed (Ellenbecker et al. 1991).
- Leg, shoulder and wrist strength measures relate poorly to the serving speeds
(Pugh et al. 2003)

• Methodological challenges in quantifying such relationships

- Isokinetic testing still fails to replicate the actual velocities at which
segments are rotated in stroke production.
- Minimal effort has been made to ascertain whether measures other than
peak torque/force (or maximum strength) like rate of force development,
more meaningfully relate to the generation of racket velocity.
- Powerful shots are likely a combination of strength, coordination,
flexibility and technique.
Flexibility (Range Of Motion - ROM)

• Physical demands can cause musculoskeletal adaptation;

= reduced joint ROM, changing biomechanical patterns, and  the
efficiency of force production, thus  the risk of injury.
• Tennis players have a greater ROM for internal shoulder rotation than other
athletes, but smaller external shoulder rotation (Chandler et al. 1990).

• A 4-month season of tennis play did not significantly change internal or

external rotation strength or range of motion (Ellenbecker et al. 2002).

NS NS

NS NS

Practice is not enough !

 TAKE HOME MESSAGES (1)

#1 Training using specific movement patterns that are encountered

during match play (e.g. focus training between 60 to 80% of the time on
lateral movements, 10 to 30% of the time on linear forward movements, and
only about 10% of the time on linear backward movement); using sprint
activities that are no longer than the furthest distance that the athlete
would run, per shot, during a point.

#2 Adequate strength and range of motion are essential in preventing

injuries.
Both concentric and eccentric training (legs, shoulder) - at relatively
fast functional velocities - is recommended. Conditioning programs
should include exercises to facilitate and develop bilateral trunk
rotation.
Improve joint range of motion (e.g. shoulder external rotation) to fix
the imbalanced created, while excessive flexibility training may induce
negative outcome (reduced power output).
 OUTLINES

• Movement pattern in racket sports

• Strength training and neuromuscular adaptations

• Improving aerobic and anaerobic components

• Sport-Specific Incremental Tests

• High-Intensity Interval Training

• Repeated Sprint Training

Strength training

• Maximum strength development with

very high intensities (>85% 1RM) and
low repetitions (1-5)

• Muscular power is needed for on

court movement and stroke
production (sprinting to the ball, reaching,
jumping, lunging, changing directions, stopping,
and starting.)

• Muscular endurance is required to

maintain high levels of application throughout
the entire match (= low intensity, high volume and
short rest periods)
Moment-Velocity relationship

Moment (N.m)

TRAINING

ECCCENTRIC
-120°.s-1 -60°.s-1
ISOMETRIC

CONCENTRIC
60°.s-1 360°.s-1
0 Velocities (°.s-
1)
Training & time course of underpinning neuromuscular adaptations
EARLY

LATE

NERVOUS STRETCHING STRUCTURAL

Recruitment Hypertrophy
Elasticity

Synchronization Fibers

Reflex
Coordination Sarcommers
Training & time course of underpinning neuromuscular adaptations

Resistance training
BEFORE

Position
Moment
140 EMG
Percentage (initial value)

MVC AFTER
130 EMG activity Position

Contractility Moment
120
EMG

110

AFTER
10 TRAINING

90
0 1 2 3 4 5 6 BEFORE

Time (months)
Rapid force characteristics

• Explosive muscle strength can be measured as the rate of force development

during a maximal voluntary isometric contraction (Andersen et al. 2007)

Moment

EMG

30 50 100 200 ms
Neuromuscular characteristics
• Knee extensor (quadriceps) and flexor (hamstring) torque-velocity characteristics and
contractile rate of force development in elite badminton players (Andersen et al. 2007)

Knee extensors

Knee flexors

Badminton players had greater maximal and

explosive muscle strength.
(adaptations from years of physical training)
Resistance training and rapid force characteristics

12 sessions of resistance training (plantar flexion isometric contractions) during 4 weeks

(+42%)

Del Balso et al. 2007

38 sessions (5 series – 3 to 10 repetitions) of resistance training (plantar flexion

concentric contractions) during 14 weeks

Aagaard et al. 2002

Electromyostimulation (ES)

9 sessions of quadriceps ES (16 min) strength training during 3 weeks incorporated into
tennis sessions during the preparatory seasons of competitive players

SJ

Progressive ES strength training may be safely included in the early tennis season and
can lead to improvements in the anaerobic performance.
Plyometric training

8 sessions of plyometric jumps during 4 weeks in competitive women

JUMP TESTS TENNIS SERVE

Stretch-shortening cycle

Countermovement Squat
Jump Jump
Muscle contractility
( Force production)  Serve velocity
(24 to 26 cm) (22 to 24 cm)
Muscle elasticity (+3%)
=  Leg power ( Force transmission)
 Peak vertical force
(952 to 1144 N)
 TAKE HOME MESSAGES (2)

#3 Players may develop strength and power without concomitant

hypertrophy, increase local muscular endurance, prevent detraining and
potentially reduce the risk of injury.
Ideal “in-season” resistance training platform should include a minimum
of two training sessions per week, alternating complex with muscular
endurance training sessions
 OUTLINES

• Movement pattern in racket sports

• Strength training and neuromuscular adaptations

• Improving aerobic and anaerobic components

• Sport-Specific Incremental Tests

• High-Intensity Interval Training

• Repeated Sprint Training

Evaluating aerobic fitness

Laboratory tests = Reproducible and valid procedures

Utilisation:

 Determine aerobic potential (aerobic power and

capacity) [La]
.

metabolic parameters
VT1 VT2 VE

Ventilatory and
. .
VE/VO2

. .
VE/VCO2

Intensity
 Identify target training areas (intensity zones )

 Evaluate the effects of various training

procedures (athlete progress)
Maximal oxygen uptake (VO2max)
Maximal oxygen uptake (VO2max) values of French national teams
(INSEP)
10000 m 80
3000 et 5000 m 77,3
Middle-distance… 75,5
Road cycling 75,3
Wlak (20 & 50 km) 71,3
Middle distance… 71
Cycling 69,9
Ice skating 69,1
Orienting 68,8
Rowing 68,6
Pentathlon modern 67,9
Skating (artistic) 65,4
Boxing 64,6
Skating (speed) 64,2
Skating 63
Sprint 400m 61,4
Trampoline 60,8
Swimming 60,5
Judo 59,3
Football 59,1
Walk 59,1
Alpine skying 58,6
Kayak 58,1
Decathlon 58,1
Sprint 100 & 200 m 57,9
Water polo 57,7
Karate 57,6
Basket-ball 57,3
Golf 57,3
Sailing 57,1
Fencing 57
Handball 56,8
Rubgy 56,3
Hockey (ice) 55,5
Hockey (grass) 54,4
Weight lifting 54,4
Volley-ball 53,6
Car drivers 52,9
Kayak 52,2
40 45 50 55 60 65 70 75 80
VO2max (ml/min-1/kg-1)
VO2max and racket sports

80
70
VO2max (ml.kg-1.min-1)

60
50 Low
40 High
30
20
10
0
Table tennis Tennis Badminton Squash

Moderate to high aerobic capacities (similar to team sports)

Evaluating aerobic fitness

Laboratory tests have different mode of exercise and specific muscular involvement

Treadmill (laboratory) Tennis (field)

 Continuous nature  Start and stop nature (intermittent)

 Forward running (no lateral  Multidirectional movements with
displacements) changing pace/intensity
 Limited involvement of upper  Repeated dynamic upper (and lower)
limbs limbs movements
Evaluating aerobic fitness

Development of a tennis-specific incremental test

 Progressive (incremental - Stages)

 Maximal (until exhaustion)
 Specific (including elements of tennis play)
- Performed on a tennis court

- Similar displacement technique to competition

- Simulation of ball hitting
- Randomized direction of motion
- Visual feedback

Multidirectional and incremental test consisting in repeated

displacements simulating the game of tennis on the court

Evaluation of aerobic fitness

Test protocol
Multidirectional and incremental test consisting in repeated displacements
simulating the game of tennis on the court

1.80 m
3.60 m

0.80 m
C
1.20 m

1.20 m
PLAYER

 Seven shuttle runs (randomly)

2 forward (offensive)
Each stage From a central base to one of six 3 lateral (neutral)
2 backward (defensive)
targets located around the court
 Alternated with 15 s of passive recovery
Test protocol
Movement velocities and directions to the players  Specialized software (PC)

Simultaneously activate a tune and project a picture of a player moving

towards the target

(x 7)
Duration of the first sequence: 40.5 s,  by steps of 0.8 s for each stage
Test protocol

 Same running and mime of stroke technique as in competition

Mime of a
1 Movement
direction 3 powerful stroke 5
Movement
direction

2 Displacement
4 Repositioning
6 Passive
recovery
(15 s)

Tests ends when:

- Player fail to reach the target in time (that is, a > 1 m delay occurs)
- Mime strokes with acceptable technique

- A final HR > 95% of the age related maximum,

Objective criteria - A final [La] > 8 mmol/l-1,
- A final RPE > 18 points.
Determining target intensity zones

« Anaerobie » zone

« Aero-anaerobic » zone
Heart rate (bpm)

« Aerobic » zone

« Warm-up » zone Progressive workload increase

HR HR HR HR
= = = =
140 bpm 165 bpm 180 bpm 192 bpm

460 s 1080 s 1400 s 1560 s

= Stage 5 = Stage 17 = Stage 24 = Stage 28

Time (s)
Using the training software

Specific training environment including a

strict control of work-load intensity

(ou repetitions)

(ou series)
Tennis specific incremental test - Main results

Ventilatory Respiratory
Threshold Compensation Point

Parameters Laboratory Field Laboratory Field

%HRmax 83.0 (2.8) 83.6 (5.1) NS 92.3 (2.1) 92.1 (2.1) NS

.
%VO2max 73.5 (6.1) 69.4 (8.1) NS 85.5 (8.7) 84.4 (6.5) NS

Physiological training intensity zones for tennis ‘on-court’ aerobic

exercises can be accurately prescribed using treadmill tests.

VO2max Laboratory (ml/min-1/kg-1)

66
*
VO2max (ml/min-1/kg-1)

64
63.8
62
60

58 58.9

56
.
54
.
LABORATORY FIELD
VO2max FIELD (ml/min-1/kg-1)

Maximum oxygen uptake derived from laboratory testing is not

relevant for accurately estimating one player’s fitness level
Practical implication of the field test

 Main results:
Using field testing in addition to treadmill testing should be
used
(1) No to accurately
difference between FTprescribe tennis on-court
and TT for submaximal aerobic
physiological exercises
.variables
. (%HRmax and %VO2max)
(2) FT VO2max values were higher than TT values

 Benefits of the present FT:

(1) Reproducible (CV < 5%)
Combined with the training of
(2) Specific demand upon the player
sport-specific technical elements
(3) Specific to tennis game ( motivation)
- Performed on a tennis court
(4) Easily
- Similar displacement
administrated limited equipment
technique and inexpensive
to competition
- Randomized direction of motion
- Simulation
(5) Adapted totheof ball
each hitting performance level
player’s
(++ when weekly (6 cones and a portable PC
training time is limited) including the software of the test)

 Perspectives: FT should be used to ..

- Judge of the efficiency of different training regimens (i.e. intermittent methods)
- Analyse the effects of factors that could affect tennis performance (i.e.
supplementation, drinking regimens)
Squash specific incremental test

1600
y = -83.571x + 1397.1
1400 R2 = 0.90
N = 7
1200

Te (s)
1.06 m 1000
40 cm1 2
800

2.94 m 26.5 cm
3 0 4 600
0 1 2 3 4 5 6 7

5 6 Competition ranking order

1.78 m

VT RCP Max
Var iables TT ST TT ST TT ST
. . -1
VO2 (ml min kg ) 45.8 ± 6.1 53.6 ± 2.5 ** 50.5 ± 4.3 57.6 ± 3.9 ** 54.9 ± 2.5 63.6 ± 3.0 ***
%VO2max 83.2 ± 8.3 84.5 ± 5.7 92.0 ± 5.6 90.5 ± 3.5 - -
%HRmax 86.0 ± 6.3 87.8 ± 4.8 92.3 ± 2.6 95.2 ± 2.9 - -

Using the squash tests to

i) Assess performance level and
ii) Prescribe physiological training intensity
zones for ‘on court’ squash training.

Girard et al. (2005)

 OUTLINES

• Movement pattern in racket sports

• Strength training and neuromuscular adaptations

• Improving aerobic and anaerobic components

• Sport-Specific Incremental Tests

• High-Intensity Interval Training

• Repeated Sprint Training

Speed endurance and repeated-sprint ability (RSA)-based training

• = Maximal or near-maximal short-term efforts (Repeated sprints) with

minimal recovery between sprint bouts (i.e., 10–20 maximal sprints or shuttle sprints
of ≤10 seconds, with brief recovery periods (≤60 seconds); work:rest ratio of 1:4–1:6)

 anaerobic enzymes activity  aerobic enzymes activity

 rate of anaerobic energy

turnover

 the number of muscle

membrane transport proteins
involved in pH regulation and
muscle capilarization

 muscle buffering capacity  VO2max

Speed endurance and repeated-sprint ability (RSA)-based training
3 x [7 min repeated sprints – 5 min rest]

1 2 3 4 5 6
Short RS (5s - 20s)
24 competitive

Post-tests
Medium RS (10s - 20s)

Pre-tests
tennis players Long RS (15s - 20s)
Control

Eicher et al. 2006

Speed endurance and repeated-sprint ability (RSA)-based training
Combined with technical elements of the game, repeated sprint training
(5,10 and 15s – 20 s) +++  RSA and tennis-specific endurance

Test 12 x 5-20 Test 12 x 10-20 Test 12 x 15-20

+8.2% (P<0.001)
12
+6.8% (P<0.05)
+6.8% (P<0.01) Tennis specific incremental test
*
* 8
10 * * G 5-20
Improvement (%)

7
G 10-20
8 6 G 15-20 *

Improvement (%)
* * GC
5 *
6 *
4

4 3

2
2
1

0 0
G 5-20 G 10-20 G 15-20 GC Pré-test Post-test
Groups

The involvement of the same muscles (acceleration and deceleration movements) could
lead players to positive changes in specific coordination and agility during the RSA test
High-intensity interval training (HIIT)
• Characteristics:
- Work and rest intervals ranging from 15 seconds to 4 minutes
- 80–100% velocity associated with VO2max
- Heart rate values > 90% HRmax
- Work-to-rest ratios of 1:1 - 4:1

 in cardiovascular parameters (heart size, blood flow capacity, and artery

distansibility)

 Capacity of the cardiovascular system to transport oxygen

=

Faster muscle and pulmonary VO2 kinetics and higher VO2max

• Hence, a greater amount of energy can be supplied aerobically, allowing a player

to both sustain intense exercise for longer durations and also recover more rapidly
between high-intensity phases of the game (Hazzell et al. 2010)
• Effective training strategy to enhance the aerobic capacity without negatively
affecting strength, power, or sprint performance (Iaia et al. 2009).
High-intensity interval training vs. repeated sprint training in tennis
High-intensity interval training vs. repeated sprint training in tennis
Both training interventions showed similar improvements in general aerobic fitness

100
95 R2 = 0.88
90
85
The resynthesis of PCr is related to PCr
Resynthesis
80
75
aerobic fitness (% 4mM or LT) (%)
70
65
60
50 60 70 80 90
4 mM (% VO2max)

Bogdanis et al. (1996)

High-intensity interval training vs. repeated sprint training in tennis

SPECIFICITY OF TRAINING !
Repeated Sprint Training induces greater  in RSA (specific coordination/agility changes)

High-Intensity Interval Training induces greater  in tennis-specific endurance

Both training modalities  jumping and sprinting abilities
Speed and agility

• Assessment of the relationship between speed and agility parameters in

tennis players (Leone et al. 2006)

Lack of relationship among the different type of running velocity tests (r2 < 20%)

Running speed and agility are specific qualities, most of the time
unrelated, and have limited transfer to one another.
Strength

• Speed, vertical power abilities, and maximal strength in the dominant side
are significantly correlated with tournament play performance in competitive
teenager tennis players (Girard & Millet, 2009).

• Unlike the asymmetrical differences seen in upper body strength, lower body
strength measures have been shown to be symmetrical in racket sport
players.
 TAKE HOME MESSAGES (3)

#4 The inclusion of either high-intensity interval training or

repeated-sprint training programs, 3 times per week, to normal tennis
training sessions represents an effective means of increasing
cardiorespiratory fitness (VO2max) in high-level tennis players
(Fernandez Fernandez et al. 2011).

#5 Repeated sprint training (i.e., 3 x [10 x 15 seconds] shuttle sprints,

with 20-second rest between repetitions, 3 min rest between sets) +++
to  repeated sprint ability

#6 High-Intensity Interval Training (i.e., 3 x [3 x 90 seconds, 90–95%

HRmax], with 3-minute rest) +++ to  activity-specific aerobic fitness

#7 Lack of improvement in sprinting and jumping using those two

different training protocols => additional resistance training needed !
Training, buffer capacity and RSA
How best to improve muscle buffer capacity?
Aerobic (< LT)
50 Interval (30 s all-out sprint: 4 min recovery)
45
Interval (2 min @ ~ 80%VO2max: 1 min recovery)
Interval (2 min @ ~ 90%VO2max: 1 min recovery)
40 Repeated Sprint Training (matched work with interval)
Interval (2 min @ ~ 100%VO2max: 1 min recovery)
35
30
Change in muscle 25
buffer capacity
(umol H+.g -1 dw.pH-1) 20
15
10
5
0
-5
-10

Edge & Bishop. (2006). JAP. 101:918-925.

Edge, Bishop et al. (2005). EJAP. 96:97-105. Edge & Bishop. (2008). Am J Phys. In Review.
Harmer et al. (2000). JAP. 89:1793-1803. Bishop et al. (2008). Unpublished.
Training, buffer capacity and RSA
Interval Training 2 min @ 80% VO2maxwith 1 min recovery between intervals 3/weeks
Continuous Training Same total work performed @ 90% lactate threshold during 5 weeks

➚Accumulation of H+

4200 Pre-Train - CONT

H+ Buffer
Pre-Train - INT
4000 Production Capacity (β)
Post-Train - CONT
3800 Post-Train - INT
Work (J)

3600

3400 160 Cont

Interval
*

Muscle Buffer Capacity

140
3200
120
3000
100
2800
80
2600
60
1 2 3 4 5
40
Sprint Number
Edge et al. (2005) 20
Pre-Train Post-Train

High-Intensity Interval (but not continuous) Training induces  in muscle buffer capacity
How best to improve VO2max?

Aerobic (< LT)

30 Interval (2 min @ ~ 80%VO2max: 1 min recovery)
Interval (2 min @ ~ 90%VO2max: 1 min recovery)
Interval (2 min @ ~ 100%VO2max: 1 min recovery)
25 Interval (4-10 x 30-s all-out sprint: 4 min recovery)
Small-sided games
Repeated Sprint Training (matched work with interval)
20

Change in
VO2max 15
(mL/kg/min)

10

Edge, Bishop et al. (2005). EJAP. 96:97-105. Impellizzeri et al. (2006). IJSM. 27:483-492.
Edge & Bishop. (2006). JAP. 101:918-925. Harmer et al. (2000). JAP. 89:1793-1803.
Edge & Bishop. (2008). Am J Phys. In Review. Bishop et al. (2008). Unpublished.
Training and PCr resynthesis

100 Training 120 Training

Post-training (5 wk: 6-12 x 2 min 7 weeks: 3 x / wk
5 weeks: 6-12 x 2 min @ 90-
@ ~90-100% VO2max: 1 min rest)
100% VO2max: 1 min rest 3-10 x 30-s: 3-4 min rest
90 100
Pre-training

[PCr] (mmol.kg-1 dw)

[PCr] (mmol.kg-1 dw)

80 80
*
70 60
*
60 40

30-s sprint
50 20 Post-training
45-s sprint
Pre-training
40 0
Rest Post +1 min +3 min Rest Post + 3 min

 lactate threshold (12-20%) No  VO2max

High-intensity interval training, that improves VO2max and the lactate threshold,
can improve short-term PCr resynthesis
 TAKE HOME MESSAGES (4)

To more effectively resist to fatigue:

#8 It seems important to include (i) some training to improve single-sprint
performance.
This should include i) specific sprint training; ii) strength/power training
and iii) occasional high intensity (>VO2max) training (repeated, 30-s, all-out
efforts separated by 10 min of recovery) to increase the anaerobic
capacity.

#9 It seems important to include (i) some interval training to best improve

the ability to recover between sprints.
This should include some high-intensity (~80-90% VO2max) interval
training, interspersed with rest periods (1 minute) that are shorter than the
work periods (2 minutes) to improve aerobic fitness (VO2max, lactate
threshold), the rate of Pcr resynthesis and muscle buffer capacity (Bishop et
al. 2011).

#10 Training harder is not always better !

Periodization

• Complex bio-energetic nature of match play

• Intensive calendars, punctuated by weekly inter-continental travel with
uncertain playing times

 Challenge in the planning of specific strength and conditioning interventions

Detraining

Periodization of resistance training over 9 months is superior for enhancing strength and
motor performance in collegiate women tennis players (Kraemer et al. 2000)

Essential for optimization of

resistance- training programs
Detraining

A 5 week interruption of normal training results in significant  in speed,

power and aerobic capacity in competitive tennis players (Kovacs et al. 2007)
Thank you !

Questions ?