Pro Secrets of Cross Training: Stage 5

Stage 5: Competition What training if any should you continue to do during the competitive phase? This depends on how long the competitive phase lasts and how tough your matches are. Unwind Definitely you will want to do some light jogging or bike riding after your matches. Jogging a half mile or a mile or doing five to ten minutes on the bike after a match helps you to unwind physically and mentally. It will actually help you recover physically by improving your circulation and getting the lactic acid out of your muscles.   Light Workouts If you had an unexpectedly easy match you may do a light workout either the same day or the next day if you have a day between matches. Go back to about 50% intensity. Do a series of three on court movement drills. Or jog an easy mile and do two 100 yard strides at 65% intensity. On the bike do a 10 minute warm up and then four cycles of 30 seconds at 100 rpm’s followed by 30 seconds at 80 rpm’s. Finish with three to five minutes of stretching. Go back to 50% intensity in the on court drills in Stage 5….