Training design for off season, pre-season and in season for football and tennis

FOOTBALL:

1. OFF SEASON TRAINING:

During the off-season, the focus is on getting into shape and developing fundamental speed and agility techniques. The training is divided into three phases.

PHASE 1:

• DAY 1:

1. Back squats 3 x 12
2. Deadlifts 3 x 12
3. Bench press 3 x 12
4. Pull ups 3 x to failure
5. Military press 3 x 12

• DAY 2:

1. Lateral shuffle
2. Standing long jump.
3. Counter movement jump
4. Sprints

• DAY 3:

1. Clean and press
2. Chest pass
3. Overhead throw
4. Twist and throw
5. Med ball squat, deadlift, lunges, crunches, leg raises.

PHASE 2:

The focus of this phase is on strength and metabolic training. It follows a similar structure to Phase 1, with some additional exercises.

• Days 1 to 3 – Similar to Phase 1

• DAY 4:

1. Sprint to lateral shuffle.
2. Sprint to backpedal.
3. Standing long jump.
4. Counter movement jump.

• DAY 5:

1. Squat
2. Front lunges.
3. Reverse lunges.
4. Side lunges.
5. Inchworm
6. Walk on toes, heels.
7. Wheel barrows
8. Bear crawl.
9. Push up, pull up, dips.

PHASE 3:

This phase introduces more complex and difficult exercises to promote increased fitness levels.

• DAY 1:

1. Front squats
2. Back raises
3. Incline dumbbell press
4. Single arm dumbbell row
5. Military press
6. Sprints

• DAY 2:Similar to phase 1 and 2

• DAY 3:

1. Bench press
2. Dips
3. Pull ups
4. Sprints

• DAY 4:Similar to day 2

• DAY 5:

1. Back squat
2. Back raises
3. Calf raises
4. Good morning
5. Lunges

2. PRE-SEASON TRAINING:

Week 1:

1. Balanced cardio.
2. 45 minute run, focus on 70 % HRmax
3. General sports like swimming, cycling.

Week 2:

Increase in intensity should be compensated by increase in rest.

1. Session 1:

• Interval sprints

 2. Session 2:

• Reach VO₂ max

Week 3:

1. Interval sprints
2. Football practice.

Week 4:

1. Shackle running.
2. Exercise clock.
3. 5 side football format.

3. IN SEASONTRAINING:

1. Explosive power exercise
2. Lower body lift
3. Upper body pull/push
4. Glute/ hamstring exercise
5. Core
6. Lower body exercise

TENNIS:

1. OFF SEASONTRAINING:

During the off-season, it is crucial to focus on agility drills to enhance performance. Here are some recommended exercises:

1. Agility drills
2. 100 jumps
3. 50 single leg jumps side to side
4. 25 double under
5. Additionally, strength training exercises should be incorporated:
6. Dumbbell fly
7. Core
8. Planks

2. PRE-SEASON TRAINING:

Preseason training aims to improve aerobic and anaerobic capacity. Here are some key aspects to consider:

1. Aerobic training

1. Indoor racquet sports such as squash, racquet ball and badminton.
2. 3- 5 times a week.
3. 60 – 90% intensity.
4. 15 – 60 minutes of aerobic activity.

2. Anaerobic training

1. Decrease fatigue, allow for better stroke production and control.
2. Short duration, maximal intensity,
3. On court drills, track sprints, stair or hill climbs.
4. Muscle strength and flexibility.
5. Abdomen, quadriceps, hamstring, gastrocsoleus, para spinal, shoulder girdle, elbow, fore arm, hand.
6. Bent knee sit ups.
7. Squats, hamstring curls.
8. Heel raises, side lying lateral leg lifts.
9. Weight resistance program, eccentric exercise.
10. Static stretching for above mentioned muscle group.
11. Biomechanics and foot wear
12. Good arch and insole support. Orthotics in shoes for those with varied anatomy.
13. Slight lift in the heel transfers weigh to the ball of the feet putting the player in a ready position.

3. IN SEASON TRAINING:

During the competitive season, it is important to maintain strength and conditioning. Here are some exercises that can be included:

1. Bench press
2. Goblet squats
3. Box jump
4. Lateral lunge
5. Internal and external rotator

Aerobic and anaerobic exercise Fitness videos