Need analysis essay Federer PDF

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A Needs-Analysis and Assessment of Roger Federer

URN: 6312076 Word Count: 2675 (Excluding references, figures, and tables)

Introduction Tennis players require many sport-specific technical skills which are arguably dominant factors in determining performance, although a complex array of physiological performance factors are also crucial (Fernandez et al, 2014). This assignment focusses on Roger Federer; currently one of the most successful players in global tennis. Initial tests have been carried out on the athlete which are displayed in table 1. These tests give an indication of the player’s current condition on key performance indicators in relation to tennis. The results can aid in developing a 12week multi-faceted training program specifically tailored to the athlete which will aim to improve weaknesses identified in the original tests. As well as this, further tests will be recommended in order to achieve more detail on performance, which in turn will help produce a more detailed and specific training program. Tennis – A needs analysis From a sports science point of view, understanding what is physiologically and biomechanically required to be successful is important in order to put together a training program. Due to the varied nature of the sport, Kovacs (2006) explains how tennis is predominantly an anaerobic sport, however tennis players still require an excellent aerobic capacity to reduce the effects of fatigue and aid recovery in between points. As well as this, training drills should replicate game situations, whereby points tend to last for between 5 and 20 seconds. Kovacs emphasises the importance of tennis specific drills in order to improve performance. Specific areas that should be focused on within a training program are: shoulder, wrist, core region, and leg muscles. The focus on the shoulder joint is due to action of the overhead serve being ‘unnatural’ (Van Der Hoeven and Kibler, 2006). This gives rise to high susceptibility to injury. Further, from table 1 it is clear that the athletes shoulder

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strength and flexibility are below reference values, meaning that this will be targeted within the training program. The wrist is important for any tennis player; improving wrist strength will allow a firmer connection with the ball giving rise to powerful strokes. The importance of the core region has also been identified, specifically the internal oblique muscles which allow rotation of the trunk. This is essential in backhand and forehand strokes. Girard and Millet (2009) discovered that improved speed (5,10, 20m), vertical power abilities, and grip strength were all significantly correlated with tennis performance. These results give an excellent indication as to what should be trained in elite tennis players. The extreme physical demands of tennis cause many positive adaptations to the musculoskeletal system, but sometimes negative adaptation’s such as decreased range of motion (ROM) (specifically in the shoulder joint) and reduced flexibility, which, in turn can produce a greater risk of injury (Kibler and McQueen, 1988). When targeting flexibility, Kovacs (2006) suggests focusing on external ROM of the shoulder as well as ROM in the hamstrings and lower back, however this needs to be individualized for each athlete, as excessive flexibility training can be detrimental to performance. Speed and agility are both very important in tennis (Kovacs, 2006). He suggests that sprint and agility training programs should not consist of anything greater than what the athlete would run within a game situation, concluding that the maximum distance a drill should be set at is 20m. In terms of strength training for the elite tennis players, most of the work is focused around the rotator cuff, as this is where a large majority of the power used to create racket speed comes from (Perry et al, 2004). However, strength training to improve

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grip strength and endurance, upper back muscles such as the infraspinatus and teres minor, and the lower body all seem to be important. Bergeron (1988) claims that improving lower extremity strength is vital for injury prevention in tennis players. From this needs analysis, it is now known that there are many different components needed to perform in tennis. Aerobic capacity is crucial in avoiding fatigue, which in turn can cause biomechanical consequences. For example, hitting accuracy can be reduced by up to 81% when fatigued (Davey et al, 2003). As well as this, anaerobic capacity is pivotal, due to the nature of the game and the duration of the points. Strength, vertical power, flexibility, speed, and agility have also been discovered to be important in tennis performance. Roger Federer – A needs analysis The general physiological needs in tennis have been uncovered, however each athlete is different in their own way and require specific needs. Initial testing was carried out, with the results displayed in table 1, as well as further recommended tests displayed in table 2. These tests have been designed in line with the needsanalysis above to identify the athlete’s weaknesses, which can then be targeted for improvement within the 12-week training program. The needs-analysis for this athlete is not for a specific competition, yet aimed in preparing them for the start of the ATP tour, in a bid to end the year as world number one. Doing this will require the athlete to remain injury free throughout the year, specific needs will be drawn to their imbalance in leg power, as well as the strength and flexibility of the shoulder joint. Short sprints, agility, and aerobic capacity are all specific physiological factors that the athlete requires improvements on; these are summarised in table 3.

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Data analysis Table 1 – Athlete information and preliminary test results Test Height Mass Squat jump (SJ) Counter-movement jump (CMJ) Left-leg CMJ Right-leg CMJ Reactive Strength Index (RSI) 1 Rep Max (1RM) Squat 1 Rep Max Power Snatch T-test Line Speed 10m 35m Repeated Sprint Test (FI) Body fat % Shoulder flexion

Result 1.88m 84kg 0.6m 0.48m 0.26 0.21 1.4 130kg 45kg 9.7s 1.84s 12 17.6 140

The athlete’s values in their squat jump (SJ) and counter-movement jump (CMJ) are not what would normally be expected. Most literature states that CMJ tends to bring about greater values than a SJ (Bobbert et al, 1996). In a CMJ, it is thought that during the downward phase, the muscles build up a level of active state, meaning more attached cross-bridges. This, combined with greater joint moments produces more power in the muscles to propel the body upwards. However, the athlete in question has a higher squat jump than their CMJ; this potentially means that their concentric rate of force development is superior to their eccentric, which is something that will be addressed within the training program. The imbalance in his left leg and right leg CMJ’s will also be addressed; Newton et al (2006) notes how lower extremity imbalances can be a risk for injury. The original cause of this may also be a previous injury that the athlete may have suffered, therefore eliminating any imbalances can be crucial.

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The athlete’s RSI value of 1.4 is a weakness that needs to be targeted within the training program through plyometric exercises and lower body strength work (Flanagan, 2016). Reactive strength undermines the athlete’s ability to change quickly from an eccentric to concentric contraction and is defined as dividing jump height by contact time. The athlete’s 1RM squat shows that their leg strength is adequate when taking into account for their body mass. Kovacs (2007) discovered that elite male tennis players tend to maintain body fat below 12% in order to optimize performance. The training program will focus on slightly reducing the body mass by targeting loss of fat mass and attempt to maintain leg strength, which will improve overall relative strength. The 45kg 1RM power-snatch is something that also needs to be improved, upper body power is a vital physiological component in tennis (Kovacs, 2006). The movement involved with a power-snatch is also useful for shoulder mobility. According to Wood (2016) the athlete’s t-test time of 9.7 seconds falls under the category ‘good’. This test assesses the athlete’s agility, an extremely important determinant in tennis performance; it would be ideal for the athlete to be within the ‘excellent’ category. It must be noted that if the t-test is recorded with a stopwatch, times can be extremely inaccurate.; timing gates would provide the most accurate times. As well as this, although it may be a good test in terms of testing the athlete’s ability to change direction, the test is not specific in terms of reacting to a stimulus as in a game situation. Therefore, working in line with the coach to draw up a more specific drill that could involve reacting to a stimulus such as a tennis ball could be more beneficial. 10m sprint test time also has room for improvement, which could be linked with the poor RSI value (Sáez de Villarreal et al, 2012). The method used for the sprint tests

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should be specific in relation to tennis. This means starting from a position that the athlete is used to within a game situation, as opposed to a generic sprint start. Again, stop-watches should be avoided for all sprint tests. Looking at the athlete’s fatigue index from the 35m repeated sprint test (RST), it is clear that improvements in their ability to tolerate lactate accumulation need to be made, which will be addressed in the training plan. A shoulder flexion value of 140  is rather alarming for an elite tennis player. As shown in figure 1, the athlete’s ROM is far inferior as to what it is recommended. This is emphasised in Kovac’s (2006) study whereby he labels the shoulder joint as “highly involved in tennis strokes”. This suggests that the ROM in the shoulder joint needs significant improvements, as well as the strength and power, as displayed in their below average power snatch value.

Figure 1: Giving an

indication of the athlete’s

shoulder flexion. In

understanding

the

needs

for

elite

tennis

players, further tests have

been suggested in table 2 in

order to gain a more

detailed set of data to use as

a

training program.

reference

for

the

Table 2 – Further relevant tests to carry out Test

Requirement for tennis

5 m sprint test – light gates

Short sprints to reach the ball

Grip strength/endurance

Longer rallies and matches require excellent grip strength/endurance Reacting as quickly as possible to an opponents shot Valid method of upper-body strength and endurance and uses relevant muscles used in tennis

Reaction time test 60 second max press-up test

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Sit-and-reach test

Determines hamstring and lower back flexibility – important for injury prevention and reaching the ball during play Reliable measurement of aerobic capacity (ITF, 2016). Strong core important in tennis strokes

Multistage Fitness Test/20m Shuttle Run Test Core stability test - plank

Table 3 – Summary of targeted weaknesses Targeted Weakness CMJ (Lower extremity power) Left and right leg imbalance RSI Upper body strength and power Short sprint performance Aerobic capacity Shoulder flexion Body fat Ability to rapidly change direction

12-week training plan in preparation for the beginning of the ATP Tour Warmup The athlete’s warmup and cool down will both remain fairly consistent throughout the whole program; this ensures they become familiar with them and perform them to a high standard in a bid to decrease injury prevalence. To decrease boredom, the cardiovascular component of the warmup can be changed up from day to day depending on how the athlete is feeling. The dynamic stretches will focus all over the body.

Table 4 – CV warmup Cardiorespiratory pulse raiser (50-60% of maximum heart rate desired or 5-6 out of 10 in effort)

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Equipment

Time

Intensity

Special instructions

Treadmill or alternative CV machine

3-4 minutes

50-60% of max heart rate – around 6MPH

Face forward while on the treadmill and remain in the centre, ensure safety clip is attached before starting.

Table 5 – Dynamic component of the warmup Dynamic Stretches Name of stretch and target area

Repetitions/Duration

Reaching lunge – Targets the quadricep, hamstring and hip flexor muscles as well as stretching the trunk

8 repetitions on each leading leg

Dynamic chest stretch – Targets major muscles in the chest including pectorals and also loosens the rotator cuff

12 repetitions of both arms

Dynamic hamstring and lower back stretch – Targets all of the hamstring muscles and also helps loosen the lower back

Alternate each leg with 10 on both sides

Open and close – Targeting the groin area and adductor muscles

Five open and five closes on each leg

Power skips – Effectively utilising most of the body with power going through the legs and arms.

8 proper skips on each side

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Demonstration

Side kicks – Warming and stretching the gluteals and abductor muscles.

8 on each leg

Table 6 – Cool-down Cool-down Exercise/Equipment Treadmill

Mode of Exercise Start at 6MPH and gradually decrease the speed by 1MPH every minute until a steady walking pace is reached; maintain this steady walk for a further 2-3 minutes.

Table 7 – Static stretches Target area of stretch

Shoulder – flexion, internal/external rotation Gluteal stretches Hip flexors Lumbar spine Hamstrings Calf and soleus Quadriceps

Duration of hold

60 seconds for each stretch on each side 60 seconds each 60 seconds each 90 seconds 60 seconds each 60 seconds each 60 seconds each

The muscles mentioned in table 6 will need to be stretched after every session (excluding Pilates). The stretches can vary from day to day to prevent boredom and exploit different areas of the joint.

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Figure 2: Showing the type of periodization implemented in the 12-week training program; building up to the start of the tennis season. Due to the high demands of this exercise program, it is important the athlete is constantly monitored for any signs of fatigue and overtraining. Usually, these are noticed through the athlete feeling fatigued, however sleep monitoring and psychological support (Fry et al, 1991) can also help identify overtraining syndrome. As noted in figure 2, an incremental periodization has been used for the program. This ensures the athlete is making progression each week, eventually building up to the ATP Tour in peak physical condition. Weights, intensities and volumes are all gradually increasing each week depending on how the athlete progresses.

Week 1 Monday

Tuesday

Circuit training muscular strength and endurance – 60 second rest between each station – complete full circuit twice, 120 seconds between circuits – 12 press ups, 6 jumping squats, 15 core V-sits, 12 kettlebell swings 12kg, 8 shoulder push press 30kg, barbell forearm curl for wrist and grip strength, 20kg. Back squat – 85%1RM, 5reps, 3 sets, 150 second rest between.

70cm Box jumps – 10 reps, 3 sets, 90 second rest.

TRX machine single leg squats. 10 on each leg – 3 sets, 60 second rest.

Leg-press single leg 85%1RM – 5 reps on each leg, 3 sets 150 second rest.

Wednesday

60 minute Pilates session focusing all over the body

Thursday

Speed/agility session – Plyometrics – 45 second rest, 3 sets of 8 – forward pogo jumps, lateral pogo jumps, single-leg standing board jumps. Acceleration –

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Friday

Saturday

45 second rest, 2 sets of 8 for each - 5m lateral dash, 10m sprint. Reactions – 5 sets of 4, 45 second rest. Drop ball sprints with a partner. Agility – 3 T-tests, 45 seconds rest between as well as tennis specific agility drills working in line with the coach, Biomechanical analysis – This is the first week, therefore biomechanical analysis using slow motion capture will be used to analyse sprinting and acceleration techniques in relation to a technical model designed for tennis players. Endurance session – 5km run at 75% HRM followed by 20 minute wattbike intervals – 5 reps/2 sets 60 second rest – 85-95% HRM 60 seconds work.

Power Snatch - 85%1RM, 5reps, 3 sets, 150 second rest between.

60cm single leg box jumps - 10 reps each leg, 3 sets, 90 second rest.

Sunday

Barbell pushpress 85%1RM, 5reps, 3 sets, 150 second rest between REST

Barbell chestpress 85%1RM, 5reps, 3 sets, 150 second rest between

Barbell bent over row 85%1RM, 5reps, 3 sets, 150 second rest between

Week 2 Monday

Circuit training muscular strength and endurance – 55 second rest between each station – complete full circuit twice, 110 seconds between circuits – 13 press ups, 7 jumping squats, 15 core V-sits, 12 kettlebell swings 12kg, 8 shoulder push press 30kg, barbell forearm curl for wrist and grip strength, 20kg.

Tuesday

Back squat – 85%1RM, 5reps, 3 sets, 150 second rest between.

75cm Box jumps – 10 reps, 3 sets, 90 second rest.

TRX machine single leg squats. 10 on each leg – 3 sets, 60 second rest.

Leg-press single leg 85%1RM – 5 reps on each leg, 3 150 second rest.

Note: Increase weights from previous weeks when possible to monitor progression.

Wednesday 60 minute Pilates session focusing all over the body

Thursday

Friday

Saturday

Sunday

Speed/agility session – Plyometrics – 45 second rest, 3 sets of 8 – forward pogo jumps, lateral pogo jumps, single-leg standing board jumps. Acceleration – 45 second rest, 2 sets of 8 for each - 5m lateral dash, 10m sprint. Reactions – 5 sets of 4, 45 second rest. Drop ball sprints with a partner. Agility – 3 T-tests, 45 seconds rest between as well as tennis specific agility drills working in line with the coach, Endurance session – Track session 6x600m with 200m active recovery in between. 4x200m with 200m active recovery.

Power Snatch - 85%1RM, 5reps, 3 sets, 150 second rest between.

60cm single leg box jumps - 10 reps each leg, 3 sets, 90 second rest.

Barbell pushpress 85%1RM, 5reps, 3 sets, 150 second rest between REST

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Barbell chestpress 85%1RM, 5reps, 3 sets, 150 second rest between

Barbell bent over row 85%1RM, 5reps, 3 sets, 150 second rest between

Week 3 Monday

Circuit training muscular strength and endurance – 50 second rest between each station – complete full circuit twice, 100 seconds between circuits – 13 press ups, 7 jumping squats, 15 core V-sits, 12 kettlebell swings 12kg, 8 shoulder push press 30kg, barbell forearm curl for wrist and grip strength, 20kg.

Tuesday

Front squat – 85%1RM, 5reps, 3 sets, 150 second rest between.

80cm Box jumps – 10 reps, 3 sets, 90 second rest.

TRX machine single leg squats. 10 on each leg – 3 sets, 60 second rest.

Leg-press single leg 85%1RM – 5 reps on each leg, 3 150 second rest.

Leg-press both legs 85%1RM, 5reps, 3 sets, 150 second rest between.

Wednesday 60 minute Pilates session focusing all over the body Thursday

Friday Saturday

Speed/agility session – Plyometrics – 45 second rest, 3 sets of...