How do I increase my endurance, power and speed? Especially, when running and playing tennis?
Posted on May 14, 2010 with Comments 9
Question from BooYou616
I’m not so physically active, I barely pass the fitness tests in school, but I really like playing tennis, so, can any of you give me tips, or anything that can help me increase my endurance, power and speed?
I don’t have a Wii, by the way.
Visit Starter Golf Clubs
I’m not so physically active, I barely pass the fitness tests in school, but I really like playing tennis, so, can any of you give me tips, or anything that can help me increase my endurance, power and speed?
I don’t have a Wii, by the way.
Visit Starter Golf Clubs
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Filed Under: Running Fitness Q & A
play tennis in Wii
Practice practice practice.
To increase endurance you need to become comfortable doing a lot of work.
This means you have to become comfortable that you can run a distance, or comfortable that you can run back and forward on a tennis court and still keep on hitting the ball.
Maybe an idea would be to try run a kilometer or two right after tennis training. This will help build endurance, if you feel confident you could even try running before training too.
To increase your running speed, you should focus on running a distance (say 100meters) and do a circuit of running 50 meters at your best time (hard, 90% or what ever you feel is fast etc.) then jog 150 m, then running 50 m hard followed by a 100 m jog, then running 50 meters hardest effort ever, rest it off with a 150 meters walk to start all over again if you have the energy. (Or some circuit like this, look up FARTLEG for a real program online).
But really,
to build endurance you need to be getting comfortable with long distances or playing for a long time. To do that you need to train for longer, just simple things like finishing every workout with an extra jog could help in a small way.
To build speed and power you need to be pushing yourself to develop you muscle groups and finding the best way to burn your energy. That takes testing yourself, practicing the action you want to become better at etc.
Endurance:
Most important for tennis anyway – to improve this, PLAY MORE TENNIS. Tennis is a funny sport in that it is dominated by short bursts of exertion stretched out over a long period of time in the course of a match. Rarely do points last past 10-15 strokes. Therefore, train the way you play tennis – at intervals. Run sprints, with specific waiting time in between. Or if you are on the treadmill or elliptical, mix in minutes of very fast exercise interspersed with average rate. This will also help peak your heart rate and lose weight.
Power:
Power is not necessarily equal to one’s strength or fitness in tennis. Some of the best and most powerful players have toothpicks for arms. Take a lesson, or reconsider your form. Do you drive through the ball at impact? Do you use your knees to vault into a serve. Increasing power could be as simple as changing your racket to a different frame or string depending on your swing speed.
Speed:
Some people are fast – others are not. There are a few exercises to increase your jump on the ball, but of the three – speed is best described as god-given. Create a game where you don’t need to rely as much on speed bursts, such as a baseline game where you dictate the points and return to a good position after each stroke. There are some incredibly slow players that are fantastic at tennis. It’s all about creating a game that fits your skill set.
start by walking everyday and slowly work your way to running
also an 8ball exercise on a court is a great way to work on endurance and foot work. start in the middle of the base line, with a tennis ball in hand. first run to the corner of the court on the base line and touch the ball to the corner line. run back to the middle touch the ball on the court run to the other corner, then back to the middle. next run to one of the corners of the service line, back to start, then the middle of the service, back to start, then the other corner of the service line, back to start, then one corner of the net, back to start, middle of net, back to start, other corner of the net, then back to start and you’re done =] make sure every corner or line you reach you quickly touch the tennis ball the line and quickly turn and run back to the start.
for power simply breath out as you hit the ball, it’s a basic necessity to hit harder.
the best thing you can do to work up speed and endurance for tennis, by far, is getting a jump rope.
You need to start running. For speed on court, do sprints of a set distance with some short intervals in between. Say 50m medium, rest 30 seconds, 50m at 75% speed, rest 20 seconds, and then 50m sprint, and then rest 1 minute. This way, you aren’t giving too much rest to your body, and building speed as well as endurance.
For endurance, you should run longer distances, like a mile. If you can run one mile, do a little less than that and run faster than you normally would. Keep increasing your distance after running that distance 3 or 4 times.
First of all you should jump rope for at least five minutes every day. If you can, i would suggest running about a mile every 3 days at least. If you ever get a Wii, i would get the Wii fit. You can run on it do ab exercises and anything else you want to do. And if you have charter on your tv, go to On Demand and go to the sports parts and click on Studio for fitness. There are a lot of exercise shows that you can do and they are FREE. If you want to practice strength do push ups, pull ups, etc.
workout.
Do endurance runs of 2 miles or more everyday. No stopping, no walking.
For speed, practice suicide sprints on court, include monster suicides
I try different things like jump rope and running but both are hard on the knees. Finally I find an exercise that will increase your endurance but is easy on the knees and that is stationary biking. However, you have to bike for at least an hour to get the benefit.