training for tennis diet and exercise?

Can someone give me a schedule for a student who is training for tennis…..it should include both the diet and the exercise.

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  1. KiwiGuy, 22 May, 2010

    Diet
    Training is often more intense and physically demanding than the actual tennis game itself. A diet rich in carbohydrate foods is important to provide adequate energy to maintain a high standard of play. It will also assist with recovery. Competitive tennis players often train several times a day. For this reason carbohydrate-rich snacks and drinks are very important to firstly ensure energy requirements for training are met, and to secondly aid in recovery and preparation for the next session. Cereal and pasta are good sources of carbohydrates, and both contain small amounts of fat. Bananas are high in pottassium which helps the brain to think and keep coordinated.

    Fluid Needs
    The fluid needs of tennis players during training and games are generally high because:

    The high intensity, "stop and go" style of exercise increases sweat rates
    Matches are often played in hot conditions and can last for several hours
    The timing of matches can be unpredictable (e.g. tournament play) meaning that players need to maintain fluid status whilst waiting around for upcoming matches.
    In order to stay hydrated drink plenty of fluids before, during and after tennis eg sports drink and water. Tennis players can assess how much fluid they have lost by weighing themselves before and after the training session or game. and aim to drink 1.5 litres of fluid for every kilogram of body weight lost. Thirst is generally not a good measure of fluid status and a player may be significantly dehydrated before becoming thirsty. Sports drinks can be useful during training and matches as they provide a source of carbohydrate and small amounts of electrolytes (salts) that may be lost during play. An excellent energy drink is simply a 1.5 litre bottle filled withwater, 1 tablespoon of salt, and 1 tablespoon of sugar, as this provides plenty of electrolytes without the chemicals like in gatorade etc.

    drinks, cereal bars, fruit and other carbohydrate-rich snacks are usually the only supplements tennis players require, unless there is a specific physiological need for one ie. iron deficiency.

    Training
    In the weights room you should choose exercises to train muscles in the upper and lower body, particularly the legs, lower and upper back, shoulders and arms. Body weight exercises may also help these areas and the abdominals. A series of exercises performed one after the other can form a "circuit", which you can repeat after a couple of minutes’ recovery. Regular flexibility work will also help prevent injuries and can add to the range of movement. Building in a 30 minute daily session, concentrating on both lower and upper body, will complement the schedule well. Drills on and off court can improve your ability to move your feet quickly into the correct position, while short, intense shuttle exercises to increase speed, followed by adequate recovery to maintain quality, will help you cover the court quickly and effectively.

    On court you can perform shuttles forwards and backwards, from baseline to service line and back, touching the ground with your hand at each turn. Moving from the centre of the court to the left hand tram lines, back and to the right hand tramlines quickly, always facing the net, is another way of practicing fast, fluent court movement. Each journey can be covered a number of times to form reps, while reps can be added to form sets. Timing these reps will help you monitor progress. Alternatively, a coach or friend can randomly call the direction for you to move, forwards, backwards, left, right, so that you practice changing direction quickly in response to the unexpected.

    An element of aerobic conditioning will help your endurance. Running is useful because you spend your time on court on your feet but cycling and swimming can also condition your heart and lungs without the wear and tear from pounding out the miles, and may be enjoyed as an active recovery.

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