Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Tennis: allenamento ad alta intensità

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Ginnastica balistica Stretching statico Movimenti funzionali

Sollevamento pesi Sessione cinetica aperta Sessione cinetica chiusa

Interval training intensivo Allenamento ad alta dimensione Allenamento ad alta intensità

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Aspekte des Ausdauertrainings in den Sportspielen

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Caratteristiche del tennis moderno

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Allenamento ad alta intensità

Allenamento ad alta intensità (AIT) = sessioni ripetute di

esercizi intermittenti, relativamente brevi, spesso eseguite

con massimo sforzo ("all out“) o ad intensità tale da causare

il massimo consumo di ossigeno (i.e., 90% del massimo

volume di ossigeno consumato per minuto = VO2 max)

Gibala, 2007

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Protokoll Serien x Wdhl. Dauer / Intensität Pause / Serienpause Belastungsform

1 1 x 4 4 min / 80% VIFT 180 s Lauf

2 1 x 7 2 min / 85% VIFT 120 s Lauf

3 2 x 10 30 s / 90% VIFT 45 s / 3 min Lauf

4 3 x 9 15 s / 95% VIFT 30 s / 3 min Lauf

5 4 x 6 5 s / all out 25 s / 5 min Sprint

Protokoll Intervallmuster Belastungs-Pausen-

Verhältnis

Belastungszeit /

Trainingsumfang

1

2 : 1 16 min / 25 min

2 1 : 1 14 min / 26 min

3 1 : 2 10 min / 26.5 min

4 1 : 3 6.75 min / 24.75 min

5 1 : 6 2 min / 25.3 min

HIT Protocols

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Adults In

tra

1

Intr

a2

Intr

a3

Post 0

min

Protokoll 1 (4 x 4 min)

Protokoll 2 (7 x 2 min)

Protokoll 3 (2 x 10 x 30 s)

Protokoll 4 (3 x 9 x 15 s)

Protokoll 5 (4 x 6 x 5 s)

Intr

a1

Intr

a2

Intr

a3

Post 0

min

Acute Effects

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Children

Protokoll 1 (4 x 4 min)

Protokoll 2 (7 x 2 min)

Protokoll 3 (2 x 10 x 30 s)

Protokoll 4 (3 x 9 x 15 s)

Protokoll 5 (4 x 6 x 5 s)

Intr

a1

Intr

a2

Intr

a3

Post 0

min

Intr

a1

Intr

a2

Intr

a3

Post 0

min

Acute Effects

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Pre

10m

in

Post 3

0m

in

Post 2

4h

Adults

Children

Acute Effects

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Pre

10m

in

Post 3

0m

in

Post 2

4h

Adults

Children

Acute Effects

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Protokoll Serien x Wdhl. Dauer / Intensität Pause / Serienpause Belastungsform

1 1 x 4 4 min / 80% VIFT 180 s Lauf

2 1 x 7 2 min / 85% VIFT 120 s Lauf

3 2 x 10 30 s / 90% VIFT 45 s / 3 min Lauf

4 3 x 9 15 s / 95% VIFT 30 s / 3 min Lauf

5 4 x 6 5 s / all out 25 s / 5 min Sprint

Protokoll Intervallmuster Belastungs-Pausen-

Verhältnis

Belastungszeit /

Trainingsumfang

1

2 : 1 16 min / 25 min

2 1 : 1 14 min / 26 min

3 1 : 2 10 min / 26.5 min

4 1 : 3 6.75 min / 24.75 min

5 1 : 6 2 min / 25.3 min

HIT Protocols

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Variable Intervention Pre-Test Post-Test Time Interaction

p η2partial p η2

partial

VO2peak

(ml·kg-1.min-1)

RST 55,6 ± 5,0 58,6 ± 2,9a,b

0,001 0,328 0,040 0,170 HIT 56,3 ± 4,0 59,1 ± 2,9a,b

CON 57,3 ± 4,0 57,4 ± 3,8

RSA

(s)

RST 5,25 ± 0,22 5,08 ± 0,19a,b

0,002 0,293 0,001 0,402 HIT 5,17 ± 0,13 5,16 ± 0,14b

CON 5,26 ± 0,28 5,24 ± 0,29

20m Sprint

(s)

RST 3,18 ± 0,12 3,17± 0,09

0,266 0,042 0,411 0,059 HIT 3,14 ± 0,10 3,15 ± 0,08

CON 3,15 ± 0,10 3,18 ± 0,10

Long term effects (6 weeks, 3 x 60 min/week)

Fernandez-Fernandez et al. 2011, J. Strenght Cond. Res.

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Main

Season

Organizzazione periodica: il concetto moderno di preparazione durante la pre-stagione

-8 -7 -6 -5 -4 -3 -2 -1 0 Weeks

Semispecific Endurance (Fartlek, HIT, RSA)

Tennisspecific Endurance Training (On-Court Drills)

Basic Endurance Training (HVT)

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Esempi di allenamento e Life Presentation

Rally Duration

Intensity (%)

Training Content Rest Rallies

Rallies/ Game

Games Rest Games

Total Duration

30´´ 85 Shuttle-Runs (20m)

15-30´´

5

6

60-120´´

30-40´ 5-10´´ 100 Shuttle-Sprints

15´´ 100 Parcour

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Adaptation

Cardiopulmonary System

VO2max

Muscle Energetics

Aerobic

Glycolytic

PCr

Neuromuscular System

Intramuscular Coordination

Intermuscular Coordination

Stress Tolerance Mental, Buffer Capacity

High Volume

+

+

-

-

-

-

-

High Intensity

(4 x 4´)

+

+

±

-

-

-

+

High Intensity (Parcour)

±

±

±

+

+

+

±

RSA

±

±

+

+

+

±

+

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Tennis: allenamento ad alta intensità

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

Linie A Linie B Linie C

40 m 20 m

3 m

Beispiel 1: Laugeschwindigkeit: 8,5 km/h = 69,1 m

Beispiel 2: Laugeschwindigkeit: 11,5 km/h = 91,4 m

Laufen Gehen

Der 30-15 Intermittent Fitness Test (30-15IFT)

• 30s Belastung und 15s Erholung

• Start bei einer Laufgeschwindigkeit von 8km/h und Erhöhung um 0,5 km/h nach jeder Stufe (45s)

• Entwicklung zur individuellen Trainingssteuerung

Martin Buchheit, PhD Physiology Unit, Sport Science

department, ASPIRE Academy for Sports Excellence, Doha, Qatar

Start 8km/h

Stufe 20km/h

Department for Training & Exercise Science Alexander Ferrauti, Thimo Wiewelhove, Jaime Fernandez-Fernandez

High intensity training

Just for performance??....