Functional Training – Footwork for Tennis                                                     

 

What is functional training? This is one of those terms that has entered the sports and fitness industry over recent years. It basically refers to performing exercises or movements that simulate a specific movement required by your sport. It is a training method that strives to enhance the performance of a specific movement or skill. By “copying” or “mimicking” the movement in an exercise we are increasing the transfer of positive adaptational changes across to our specific skill.

 

Functional training can allow for the athlete to increase the load thus leading to increased muscle growth and power. An example of this would be for the tennis player to repeatedly practice the serving motion while using a weighted racket or bat. By doing this the athlete is simulating the exact movement of the serve but with an increased load.

 

Many of the speed and agility drills that you will find in your sport specific program have been designed with this “functional training” in mind. The speed drills simulate the exact movements required throughout the various movements when performing these skills. Many of the drills also work on the “supplemental” factors contributing to speed such as developing explosive starts, ability to recover quickly after coming to a complete stop, balance, reaction speed and speed in non-linear directions.

 

When you perform each drill take a moment to see how this type of movement is applicable to how you move when in training. When you do this you will understand why you are performing this drill and what benefits you will gain by giving 100% effort.

 

The athlete will be performing sport specific skills every time they are in training. These additional drills will help to create an extra stimulus and overload component to becoming faster.

 

I have placed this Functional Training section at the end of the speed training model for two reasons:

(1) The athlete needs to establish a base of flexibility, strength, power and agility to obtain maximum results from performing these drills.

(2) Secondly as earlier mentioned the athlete would already be performing the movement and skills demanded by their sport while in training each day.

 

These drills and exercises can be included into your sessions after a general total body conditioning program has been achieved. To perform many of these drills at maximum intensity and speed requires the athlete to have already achieved a strong base in the previous seven components of the speed training model. Neglecting just one could have an adverse or negative impact on the results derived from the agility drills.

 

For example; if you have neglected to establish a strong base of improved flexibility then you are likely to sustain an injury when performing these dynamic movements. If you have not improved your power component then you will lack the explosive aspect of the start and change of directions segments in the drill.

 

In conclusion you can include these functional drills into your training sessions but only after a general total body conditioning program has been conducted. Secondly, you will achieve maximum results if you have already established a strong base with all of these fitness components. To perform these drills immediately after a post-season break of rest and recovery is asking for trouble as the body is not ready to perform these dynamic and explosive movements.

 

Summary:

• Functional drills simulate the exact movements required for your sport
• Establish a strong base of flexibility prior to commencing these functional exercises
• Establish a strong base of strength prior to commencing these functional exercises
• Establish a strong base of core strength prior to commencing these functional exercises
• Establish a strong base of power prior to commencing these functional exercises
• Establish a strong base of agility prior to commencing these functional exercises
• Use the appropriate number of sets and repetitions with each drill
• Use appropriate equipment
• Perform on the surface you will play on
• Conduct these drills before your skill training sessions
• Perform each repetition at 95-100% intensity
• Conduct a thorough dynamic warm-up prior to each session

To develop your own speed training and agilty training program specific to your athletes, read over all 8 steps to "Developing Speed" and then use the key points to help improve the speed of your tennis players.

David Horne