Sports and Exercise Science: Training Program for Amateur Tennis Player

Running head: SPORTS AND EXERCISE SCIENCE
SPORTS AND EXERCISE SCIENCE
Name of the Student
Name of the University
Author’s Note

1SPORTS AND EXERCISE SCIENCE
Table of Contents
Introduction................................................................................................................................2
Assessment.................................................................................................................................3
Pre testing...............................................................................................................................3
Measuring strength and endurance.........................................................................................4
Intervention................................................................................................................................5
Periodised training program...................................................................................................5
Micro-cycle for six weeks......................................................................................................5
Macro-cycle for one year.......................................................................................................6
Nutritional plan......................................................................................................................6
Discussion..................................................................................................................................7
Analysis..................................................................................................................................7
Evaluation..............................................................................................................................8
References..................................................................................................................................9

2SPORTS AND EXERCISE SCIENCE
Introduction
The sports science assesses numerous ways of developing the skills of an individual,
refining the physical fitness in order to promote the performance in sporting. The significant
fields inclusive of sport exercise programs consists of periodization of the training programs,
strength exercises, endurance exercises along with aerobic training procedures in addition to
anaerobic training.
The selected theme for assessment is an amateur tennis player. Though a tennis
athlete is demanded to perform several movements during the tennis match, however she
must be trained to endure movements which are most prevalent for her sport. Multiple kinds
of movements and high quality of physical fitness is associated with tennis involving jab
stepping, split stepping along with pivot stepping. Continuous movement inside the court
along with running is essential for reaching and addressing opponent’s every serve (Haff
2016). The training to perform and deliver adequately requires strength and effort for
effective return, service, and ground strokes along with volleying in tennis.
While playing tennis, the body has to go through multiple co-ordinated movements
namely trunk rotations, leg drive, flexion and elevation of upper arm along with forearm
extension, upper arm internal rotation in addition with the hand flexion with regards to the
orientation of the racket (Reid et al. 2013). In playing tennis, there are basically two segment
coordination strategies that include Power Stroke and Precision Stroke. Power stroke is used
for service and groundbreaking and accuracy stroke is used on the net during the volley. In
power strokes, it is necessary to coordinate the amount of body sections in a manner that
produces a strong and efficient impact racquet velocity (Reaburn et al. 2017). The accuracy
stroke, on the other side, needs the body sections to function as a unit and even lowers the
amount of sections being used. Although this principle is challenged by the drive volley.

3SPORTS AND EXERCISE SCIENCE
Player background information
The chosen athlete for the assignment is an amateur tennis player of 70kg body mass
and a height of 170cm. Her menstrual cycle is at the first week of every month and has team
training twice a week along with gym training which is also twice a week. The following
table summarizes her weekly routine.
Mon Tues Wed Thurs Fri Sat Sun
am Gym Team
Trainin
g
pm Gym Team
Trainin
g
GAME
Assessment
For any individual, physical fitness is vital, particularly for those involved in sports.
Fitness is essential for athletes in order to attain success in sports. Several endurance tests,
strength tests and energy tests are needed for a tennis athlete. These exams assist the athlete
to schedule a training program that would make them the most efficient. Tennis requires
intense activity bouts that can be followed by rest periods. Training the athlete's body the way
they use it on court enables them perform their peak on court and keeps fatigue away for as
long as possible.
Pre testing
Pre and post trials have been used to evaluate various fitness parts including
cognition, energy pathways, flexibility and strength, and muscle endurance. The aerobic and
anaerobic exercises were used by the energy mechanisms. Aerobic exercises included a timed
1.5-mile run test, while anaerobic exercises included a 20-yard dash test, spider run and