Speed Training Running

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4 Steps To A Tennis Speed Training Programme by Paul Gold

Have you wondered what it would be like to be fast?

Do you want to possess the ability to change direction on the spot?

Do you want to dominate opponents with your blistering speed?

Do you want to win matches because you are just too quick?

1. Proper Warm-Up and Cool-Down

Training for Tennis Speed is all about maximum effort and intensity, so a proper DYNAMIC warm-up (no static stretching in the warm up!) is ESSENTIAL as your muscles will be working at full capacity.

The rate of muscular contraction is very high during speed training so if you don't take the time to warm up properly you really run the risk of injury.

The same can be said of the cool-down period after training.

The excessive contractions tend to shorten the muscles and produce waste products as the session progresses so you MUST performf a proper cool-down as this will help to stretch the muscles back to their original resting length and eliminate the presence of the waste products such as lactic acid.

Your cool-down should be similar to the warm-up except the warm up should start slowly at low intensities and build up whereas your cool-down should the be exact opposite (gradually slowing down) finishing with some static stretching.

A proper warm up and cool down will also significantly reduce the amount of muscle soreness that will occur a day or so after the session.

2. Never Train Just in Straight Lines

Let's think about how you play for a minute!

As a percentage, write/scribble rough answers down to the following questions!

How often do you move forwards?

How often do you move backwards?

How often do you move sideways?

How often are you moving forwards (say towards the net) but side-shuffling (basically a sideways movement)?

What about going backwards for a smash (tip - you should be positioned sideways for this shot)?

Do you get the picture?

Do you understand what I am trying to point out?

Hopefully the answer is yes, but if not, here it comes!!

You can see from the above that many, many situations occur during the course of a match that require a multitude of movement types, BUT very few situations call upon you to run forwards as though you were sprinting to catch a bus!

So why would you choose to do your speed training in this way?

It's just not specific is it?

If you were training for the 100 metres then straight line running is acceptable, but for tennis (and most other sports), you have to learn how to move quickly in many directions.

Straight Line training has its place in your programme but should NOT be the ONLY type of speed training you do!

3. Only Train Over Short Distances

Going back to what I said about only training in straight lines this was specific to the way tennis (and most sport) is played.

Another aspect of your speed training involves the distances you should be doing your training over.

Let's think about the game again for a minute!

Again scribble the answers down to the following questions.

What is the average distance you cover to each shot?

What is the maximum distance you may need to cover to get to any shot?

Do you get my point?

The answers will vary slightly for each person and situation BUT they certainly are not 100 or 200 metres/yards!

SO

When you are training for speed, you only need to be training over very short distances such as 5 or 10 metres/yards.

To re-visit our earlier analogy - you are NOT a track sprinter so DON'T train like one!!

4. Rest Periods Are Vital

One of the most overlooked aspects of speed training is the rest you need to take in between repetitions/exercises.

Most people finish a repetition of a drill and begin the next one far too quickly.

The reason this is wrong is because for you to be able to impact on your speed, you have to perform all exercises at 110% intensity and for this to be possible you have to make sure you have fully recovered from the exertions before.

If you are not fully recovered you will only be able to perform at increasingly less intensity as the session progresses and therefore will only really be improving your endurance and NOT your speed.

You really need to be taking at least 1 minute (if not more) to rest although this does depend on the distances involved and the type of exercise involved.

But as a rule make sure you feel recovered before you start the next one.

Remember NOT to hurry your speed training and you WILL win the race!

Paul Gold is a Tennis Performance Enhancement Specialist. For your FREE Top 10 Tennis Training Tips go to http://www.tennis-training-central.com/tennistrainingtips.html
He has just released a special report on speed training for tennis, go to http://www.tennis-speed.com for details.
Copyright © 2000-2007 Tennis Training Central


Article Source: http://www.earticlesonline.com/Article/4-Steps-To-A-Tennis-Speed-Training-Programme/329466



FEATURED PRODUCTS:

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Bachmann G Scale White Christmas Train Set $266.31 This Bachmann G Scale White Christmas Train Set electric train set includes power pack and speed control. This ready to run train set comes with steam locomotive with operating headlight and much more.

Bachmann G Scale White Christmas Large Train Set $249.24 This Bachmann G Scale White Christmas Large Train Set includes steam locomotive with operating headlight and many train cars. This electric train set runs on a G Scale track and comes with a power pack and speed controller.

The Big Book of Running (Paperback) $15.47 Written by marathoner and Triathlon Hall of Fame inductee, Sally Edwards, The Big Book of Running addresses every possible concern from posture and form to nutrition, footwear and race strat...

Runner`s World Performance Nutrition for Runners (Paperback) $10.63 Draws on the latest scientific advice to provide an up-to-date nutrition reference specifically tailored to the needs of runners, covering such topics as proper hydration, customizing a diet for personal training needs, and speeding up recovery times. ...

The Runner`s Edge (Paperback) $14.19 SUPERANNO Millions of runners use Speed & Distance devices, and serious participants know that the technology can provide an edge over the competition. The Runner`s Edge unlocks the mystery and potential of these devices. Speed & Distance devic...

Brain Training for Runners (Paperback) $11.44 Drawing on the latest research in the area of exercise physiology, a fitness coach introduces a ground-breaking new training strategy to help runners of all ages, backgrounds, and skill levels achieve their maximum performance, offering an eight-point ...

Cross-country Running & Racing (Paperback) $13.92 This book presents all of the training necessary to train for cross-country races. Galloway`s successful training program explains how to build endurance, train and race on hills, varied terrain running, speed training, race strategies, maximizing perf...

Speed & Power Training - $24.99 Speed & Power Training -

3n2 Men's Zing Trainers - Running/Training $74.99 Textured genuine leather and loose-weave mesh upper offers breathability. BounceBack midsole provides athletic support for versatile range of athletic performance. High-frequency TPU strapping on upper for ultimate fit. Speed lacing system. Imported. Weight . oz. Mens Sizes - , , . Colors Black, Red, Royal, White. Running/Training - Running/Training

Sport Speed and Agility Training (Book) by John M. Cissik and Michael Barnes $17.87 Provides useful, practical information on how to improve speed and agility. In an easy-to-understand and apply manner, Sport Speed and Agility explains the science behind speed and agility training, including the technique behind running, the physiology behind speed and agility training, the role that motor learning and skill acquisition plays in agility training, and the theory behind program design. Offers sport-specific high school and collegiate speed and agility training programs for baseball/softball, basketball, football, ice hockey, rugby, and soccer. Also includes acceleration, maximum velocity, and agility drills with tips on how to make the drills more effective and more difficult. 2004, 256 pages. Features the NCAA Texas Women's Pioneers.

Training for Track and Field: Distance Running - $24.99 Training for Track and Field: Distance Running -

Puma Men's FAAS 300 Jamaica Jam Racers - Running & Training Shoes $64.99 This minimalist racer is made for runners who defy speed on a daily basis. Styled with Jamaican colors and equipped with lightweight reinforcements, the Faas JAM is everything needed for tempo runs and races. BioRide technology fuses the Rocker, Flex, and Groove together for more natural running rhythm and enhanced speed. Its design is inspired by an early s steeplechase spike featuring an air mesh upper for breathability. The EverRide and EverTrack in the outsole add cushioning and durability where its needed, while the molded KMS sock liner sculpts to your foot for a fit that feels just right. Weight . oz. Mens Sizes / - , , . Color Black/Green/Yellow.Running & Training Shoes - Running & Training Shoes

Puma Men's FAAS 300 Jamaica Jam Racers - Running/Training $64.99 This minimalist racer is made for runners who defy speed on a daily basis. Styled with Jamaican colors and equipped with lightweight reinforcements, the Faas JAM is everything needed for tempo runs and races. BioRide technology fuses the Rocker, Flex, and Groove together for more natural running rhythm and enhanced speed. Its design is inspired by an early s steeplechase spike featuring an air mesh upper for breathability. The EverRide and EverTrack in the outsole add cushioning and durability where its needed, while the molded KMS sock liner sculpts to your foot for a fit that feels just right. Weight . oz. Mens Sizes / - , , . Color Black/Green/Yellow.Running/Training - Running/Training

Verdero Men's Vistoso III Turf Shoes - Size 9.5 Black / Black - Running/Training $74.99 Breathable and durable synthetic mesh upper. Dryz Technology for comfort. Textured sock liner. Ultra light for increase speed on the bases. Padded ankle supports. Mens Sizes - , , . Colors Black/Black, Black/Royal, Black/Scarlet.Running/Training - Size 9.5 Black / Black - Running/Training

Running for Mortals (Paperback) $22.13 The authors of Marathoning for Mortals explain how beginning-level runners can easily implement running into a lifestyle, in a guide that covers such topics as establishing a routine, eating and hydrating for maximum health, and training for speed and endurance. Original.

Suunto Running Pack $259 The lightweight Running Pack provides avid runners with heart rate and physiological data, Training Effect, speed and distance, pace, and automatic lap times.Suunto Running Pack includes: :Suunto t3 Black (Suunto ANT Belt included) Suunto Foot POD

ATI Training Shoe - Running & Training Shoes $129.99 Increase your vertical to inches. Lower yd. dash time /ths of a second. Lightweight synthetic polyurethane upper. Rubber cupsole, non-marking outsole, molded EVA pedestal. Comes with a -week in/off season training program, instructional HD-DVD, laminated workout card and stretch strap. Sizes - , , . Color Blue/White. Conversion Mens size is a Womens .. Running & Training Shoes - Running & Training Shoes

Training for Speed, Agility And Quickness $29.86 Training for Speed, Agility, and Quickness is the workout guide and DVD package you need in order to perform a step ahead of the competition. What elevates this book to become the ultimate training resource is the bonus DVD, ideal for both athletes and coaches. It allows you to see exactly how to perform key tests and execute the best and most complex drills from the book.Top sport and conditioning experts present the best information on testing, techniques, drills, and training programs available to maximize athletes` innate movement capabilities. The book contains 195 drills, many of which are fully illustrated, while the most complex drills and useful tests to track athletic skills and progress are featured on the DVD.

Training For Speed, Agility & Quickness $26.04 Training for Speed, Agility, and Quickness is the workout guide and DVD package you need in order to perform a step ahead of the competition. What elevates this book to become the ultimate training resource is the bonus DVD, ideal for both athletes and coaches. It allows you to see exactly how to perform key tests and execute the best and most complex drills from the book. Sample training programs are included for the following sports: Baseball and Softball, Basketball, Soccer and field hockey, Volleyball, Football, Tennis, Netball CricketRugby, Australian rules footballTop sport and conditioning experts present the best information on testing, techniques, drills, and training programs available to maximize athletes innate movement capabilities. The book contains 195 drills, many of which are fully illustrated, while the most complex drills and useful tests to track athletic skills and progress are featured on the DVD.

Shaolin Speed Training - $24.99 Martial arts expert Allan D. Ondash leads this instructional speed-training program on the practice of self defense through traditional martial arts techniques, with segments on increasing speed and reaction time in utilizing your own bodyweight as well as your opponents, using relaxation against opposing energy, stepping, spinning, jumping, and more. ~ Cammila Albertson, Rovi

Bullet Belt Speed Pulley $179.95 A revolutionary product for speed development and running efficiency, the Bullet Belt Speed Pulley is the superior over-speed training tool. This two-person overspeed trainer features a unique safety release if towed athlete cannot maintain pace. Comes with 30m of cord, Bullet Belt Universal web belt, and carrying pouch. Please Note: This item CANNOT ship to P.O. Boxes, APO, or FPO Addresses. It CAN ONLY ship to a Street Address.

TaylorMade Speed Stick Training System $139.99 TaylorMade Speed Stick Training System Used by Tour pros globally, the TaylorMade Speed Stick Training System helps you smooth your tempo, which increases speed and distance in your golf shots. It comes in its own rip resistant travel pouch. Features: Dual durometer golf grip Disassembles for easy storage Conveniently fits in side pocket of golf bag Speed meter = 60-140 mph

Ultimate Clubhead Speed Training Aid Package $349.95 Ultimate Clubhead Speed Training Aid Package includes: Orange Whip Momentus Power Hitter Swing Speed Radar

Asics Men's GT-2160 Running Shoes - Running/Training $99.99 Millions of runners have enjoyed the consistent fit, stability and comfort of this economically priced high-end performance shoe. Now with Guidance Line for a more efficient gait cycle, and reduced overall shoe weight. Weight . oz. Mens Sizes - , , . Colors Black/Black/Green, Black/Black/Silver, Black/White/Scarlet, Black/Grey/Scarlet, Silver/White/Blue, White/Silver/Royal.Running/Training - Running/Training

The Complete Book of Running for Women $23.5 A comprehensive guide for serious women runners by a former managing editor of Runner's World magazine. This book includes a wealth of information about the benefits of running and how it can drastically improve one's physical and mental health. It also provides instruction on diet, speed, strength, and endurance training and gives tips on how to prevent injury while running and how to run safely.

Cross-country Running & Racing (Paperback) $28.63 This book presents all of the training necessary to train for cross-country races. Galloway`s successful training program explains how to build endurance, train and race on hills, varied terrain running, speed training, race strategies, maximizing performance, and reducing the risk of injury. Teamwork training and racing methods are explained with action plans. Injury prevention and treatment are also covered.

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