Periodization Training for Tennis Part 14

Quickness and Agility Drills

Two key components in periodization training are aerobic and anaerobic training. Most people understand
the concept of aerobic training – sustained, rhythmic exercise that elevates your heart rate and keeps it there for a
certain period. Common examples are running or swimming, or using stationary bikes, stairmasters, treadmills, etc.

Developing an aerobic base is important to give yourself the stamina to play long matches. The process
is quite straightforward: 20 to 30 minutes of continuous exercise 3 times a week at 60 to 85 percent of your maximum
heart rate.

Many tennis players do regular aerobic training, but overlook a second type of training that is equally
if not more important for tennis. This is anaerobic training. Anaerobic exercise is high intensity, short duration
bursts, such as sprinting, or playing tennis points.

Without getting overly technical, it important to know that anaerobic exercise uses a completely
different energy system in the body. Complete conditioning for tennis requires that a player train the anaerobic system
as well as the aerobic.

Pro matches, for example, are made up of 300 to 500 short energy bursts. There is a rhythm of burst and recovery: the “bursts” or the points…