Journal of Physical Fitness, Medicine

& Treatment in Sports

ISSN: 2577-2945

Research Article J Phy Fit Treatment & Sports

Volume 4 Issue 1 - May 2018
Copyright © All rights are reserved by Khurana Sonal
DOI: 10.19080/JPFMTS.2018.04.555629

Effective Conditioning Program for Junior

Tennis Players
Garg Isha1, Khurana Sonal2*, Kadyan Gaurav3 and Tyagi Pragalbha4
1
Physiotherapist, Aktiv Health, India
2
Senior Physiotherapist and Assistive Technology Analyst, Indian Spinal Injuries Centre, India
3
Assistant Professor, Indian Spinal Injuries Centre, India
4
Physiotherapist, Dr. Baba Saheb Ambedkar Hospital, India
Submission: May 10, 2018; Published: May 21, 2018
*Corresponding author: Khurana Sonal, Senior Physiotherapist and Assistive Technology Analyst, Indian Spinal Injuries Centre, India,
Tel: ; Email:

Abstract
Speed, agility and quickness are some of the most significant & visible components of athletic success. An improvement in the ability to react
quickly and to redirect that force if needed is the ultimate goal of a program to improve speed, agility and quickness.

Purpose and Significance: The purpose of the study was to examine the effect of 4week SAQ protocol on agility and aerobic capacity in
junior tennis players.

Methodology: Research was carried out on a sample of fifty healthy tennis players from the sports complexes (aged: 14.2±0.9; height:
160.6±6.2cm; weight: 57.3±5kgs). The players were randomly divided into training group and control group. The training group received four
weeks of speed, agility and quickness protocol three days per week and the control group performed their regular training under the direct
supervision of the therapist. The pre and post testing for the agility (t-test) and aerobic capacity (cooper test) was done at 0 week and after 4
weeks.

Result: The pre-test readings of t-test {training group (11.246±1.09) and control group (10.933±1.093)} and post-test readings were
{training group (10.1712±0.93) and control group (10.6848±0.85)} which concluded a significant improvement (0.05). Similarly, with aerobic
capacity, training group (24.3152±6.7 vs 30.1176±8.1) and control group (22.9±6.54 vs 23.7±6.6).

Conclusion: The study concluded that SAQ protocol can improve both the agility and aerobic capacity in tennis players.

Keywords: SAQ protocol; Agility; Aerobic capacity

Introduction
increased muscular power in all multiplanar movements, brain
Tennis is a sport that requires a variety of physical attributes:
signal efficiency, kinesthetic spatial awareness, motor skills and
speed, agility, power, endurance, flexibility and strength as
reaction time. Many athletes and coaches do not realize that SAQ
well as tennis-specific skills. Speed, agility and quickness are
training can cover the complete spectrum of training intensity
some of the most significant and visible components of athletic
from low to high [3]. Although tennis is one of the most popular
success. An improvement in the ability to react quickly and to
sports worldwide; however few studies have been conducted
redirect that force if needed is the ultimate goal of a program to
on physical demands during play. A better understanding of
improve speed, agility and quickness [1]. SAQ training involves
the demands, estimation of energy expenditure is required that
learned motor skills. Although the magnitude of proficiency will
enables a comparison to be made between tennis & other forms
vary with each individual learning the efficient and effective
of physical activity from a health perspective [4].
execution of these skills can improve overall athletic activity [2].
The training is intended to increase the ability to exert maximal It is recognized that aerobic capacity (maximal oxygen
force during high-speed movements. Some benefits include uptake, VO2 max) is an important component of tennis

J Phy Fit Treatment & Sportsl 4(1): JPFMTS.MS.ID.555629 (2018) 001

 Journal of Physical Fitness, Medicine & Treatment in Sports

performance & enables the player not only to repeatedly Materials and Methods
generate explosive actions, but also ensures fast recovery
50 subjects were taken from sports complex. Out of which
between allies, especially during long matches [5]. Evidence 5 subjects could not complete the training. The players taken
suggests that motor skills such as power, strength, agility, were under-16 national level who have been playing for last 2
speed and explosiveness as well as mental strength & a years and were able to complete 12min walk/run test. Before
highly developed neuromuscular coordinating ability are the initiation of training, experimental and control groups
strongly correlated with tournament performance. Therefore, underwent a pre-testing procedure for aerobic capacity using
improvement of these attributes is indispensable to reach the 12 minute cooper walk/run test and agility using T-test. Before
international performance level. The processes of adaptation in training, subjects completed their regular warm up session of
top ranked players induced by years of training and match play 10 minutes. Experimental group underwent speed agility and
include changes in heart size, maximum oxygen uptake (VO2 quickness training for 3 days x 4 weeks. Control group continued
max), onset of lactate production, heart rate, blood pressure, with their regular training program. Post-testing was completed
and hormonal regulation [6]. Since the effectiveness of SAQ after 4 weeks of training program. After completion of the
protocol on performance of junior tennis players has not been training, data was collected and analysed (Tables 1-4).
proved previously, so the study is focused on determining the
effectiveness of the protocol.

Table 1: Agility.

Line drills Description

Place a jump rope straight on the floor and jump back and forth laterally over the rope rapidly, just high and far
Lateral jumps
enough to clear the rope. Do 3 sets of 10-15 seconds with a 1-minute rest break between sets.
Using the same rope, jump forward and backward rapidly over the rope just high and far enough to clear the rope.
Forward/backward jumps
Do 3 sets of 10-15 seconds with a 1-minute rest break between sets.
Using the same rope, straddle e the rope with your feet perpendicular to it. Change your foot position in rapid
Cycling succession, moving just high and far enough to clear the rope. Do 3 sets of 10-15 seconds with a 1-minute rest
break between sets.
Using the same rope, straddle the rope and rapidly change foot position by crossing the right foot in front of the
Criss-cross left bringing it to the other side of the rope while at the same time crossing the left foot in back of the right foot
bringing it to the other side of the rope. Do 3 sets of 10-15 seconds with 1-minute rest breaks.
Stand in the center of the board and step across with the right foot onto the angle piece. Return to the starting
Angle board
position and do the same movement to the left. Do 3 sets of 10-15 seconds with a 1-minute rest beak.
Stand in the center of the box and place one foot on the box with the other on the ground. With quick succession,
Box drill: step on alternate the feet while jumping in the air. This exercise is completed without stopping. Do 3 sets of 10-15
seconds with a 1-minute rest break.
Table 2: Speed.

Drills Description

Mimic a running posture by leaning forward and having a partner support the front of the runner’s shoulders
Partner assisted let go to prevent them from falling forward. On the count, the partner lets go and steps aside while the runner
breaks into a sprint. Do 3 sets of 6-8 reps with 2-3-minute rest breaks.
Mimic a running posture as in the above exercise and have the runner run while the partner resists. Do 6-8
Partner resisted Runs
repetitions lasting about 10 yards with 2-3 minute rest breaks.
This exercise is the same as above, but after 5 yards of resisted running, the partner lets go and steps aside
Partner resisted run with let-go
while the runner breaks into a short sprint.
Partner resisted run with let-go This exercise begins exactly as the above, but, when the partner lets go, he or she turns around and sprints
plus tag away in the same direction as the runner who then must try to accelerate and tag the partner.
Table 3: Lower/Upper Body Quickness

Cone drills Description

Place 2 cones about 15-20 feet apart and stand in the middle of the cones. Shuffle laterally to the left cone and
Lateral shuffle touch the top of the cone and then shuffle to the right and touch the other cone. Repeat for a total of 10 cone
touches.
Using the same cone setup as in the lateral shuffle, stand near the base of 1 cone and run forward to the other
Forward/backward running
cone. Circle this cone and run backward toward the first cone. Repeat this pattern for 3 sets of 6-8 reps.
Position 6 cones about 6-8 feet apart in the shape of a continuous letter “W,” and run through the cones to the
Zig-zag
outside of each cone, working on changing directions quickly. Repeat for 3 sets of 6 reps.

How to cite this article: Garg I,Khurana S,Kadyan G,Tyagi P. Effective Conditioning Program for Junior Tennis Players.J Phy Fit Treatment & Sports.
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2018; 4(1): 555629. DOI: 10.19080/JPFMTS.2018.04.555629.
 Journal of Physical Fitness, Medicine & Treatment in Sports

Standing in an athletic ready posture and hold the ball close to your chest, just below the chin. In an explosive
motion, throw the ball from the chest to a partner. As the partner throws the ball back, catch the ball in front
Medicine ball drills Chest pass
of the body and throw the ball back again. Catch and throw the ball as quickly as possible. Do 3 sets of 8-12
reps with 1-2 minute rest breaks.
Standing in an athletic ready posture, hold the ball with hands on opposite sides of the ball and bring it
Overhead throw overhead to just behind the neck and throw the ball to a partner in an all out explosive motion. Do 3 sets of
8-12 reps.
Standing in an athletic ready posture, hold the ball below the waist with arms straight. In a pendulum- like
Lateral throw motion, reach to the left and explode back to the right, throwing the ball to a partner. Do 3 sets of 8-12 reps on
each side of the body.
Table 4: Program Design.

Agility: angle board, 3 sets; criss-cross line drill, 3 sets.

Monday
Quickness: zig-zag cone drill, 3 sets; lateral shuffle, 3 sets.

Agility: line drills and forward/backward jumps, 3 sets; cycling, 3 sets.

Speed: partner-assisted let-go, 3 sets; partner-resisted run with let-go, 3 sets.
Wednesday
Quickness: medicine ball drills, overhead throw, 3 sets of 8 reps;
chest pass, 3 sets 8 reps.

Agility: angle board, 3 sets; line drill, lateral jumps, 3 sets.

Friday Quickness: cone drills, lateral shuffle, 3 sets; forward/backward running, 3 sets; medicine ball drills, lateral throw, 3 sets
of 8 reps.

Data Analysis
The data was managed on excel spread sheet and was
analysed using SPSS (Statistical Package for the Social Sciences)
software, version 17.0. For all statistical tests, the level of
significance was set at p value ≤0.05. All values were expressed as
mean and standard deviation (Figures 1 & 2). A paired t-test was
applied to analyze the difference of t-test and aerobic capacity
between pre- and post- intervention of junior tennis players in
both experimental and control group. An independent t-test was
applied to analyze the difference of t-test and aerobic capacity
among the experimental and control group (Tables 5-7).

Figure 2: 12 min cooper walk/run test for 4 weeks of SAQ

training program.

Table 5: Representing mean values of age, height and weight.

Standard
N Mean
deviation

Age 50 14.4 0.9

Height 50 160 6.2

Figure 1: T-test for agility for 4 weeks of SAQ training program. Weight 50 57.5 5

How to cite this article: Garg I,Khurana S,Kadyan G,Tyagi P. Effective Conditioning Program for Junior Tennis Players.J Phy Fit Treatment & Sports.
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2018; 4(1): 555629. DOI: 10.19080/JPFMTS.2018.04.555629.
 Journal of Physical Fitness, Medicine & Treatment in Sports

Table 6: Representing mean value, standard deviation, t-value and p greater precision. This enables to become better at reacting to
value for inter group for T-test.
stimuli, starts more quickly and efficiently, move effectively in
Standard multiple directions and change of directions or stop quickly to
Group N Mean t-value p-value
deviation make a play in a fast, smooth, efficient and repeatable manner.
Pre
EXP 25 11.2460 1.0944 This specific focus of training augments neuromuscular control
1.038 0.304 over four week training period. The training re-enforces motor
T-test CNTR 25 10.9336 1.0319
programming through neuromuscular conditioning and neural
EXP 25 10.1712 0.9387 adaptations of muscle spindles, Golgi tendon organ and joint
Post
2.017 0.049
T-test
CNTR 25 10.6848 0.8598
proprioception. Neural adaptation occurs because of improved
coordination between CNS signal and proprioceptive feedback
Table 7: Presenting mean value, standard deviation, t-value and level [4].
of significance for aerobic capacity.
SAQ training also decreases fatigue time in sprints, agility
Standard
Group N Mean t-value p-value drills and increased vertical and horizontal jump distances.
deviation
Thus, training improves proprioceptive ability of the joint which
1 25 24.3152 6.7675 influences neuromuscular firing pattern leading to reduced risk
Pre VO2
0.700 0.488 and thereby augmenting performance [2]. Also according to the
max
2 25 22.9980 6.5446
SAID, the exercises that mimic motions in the sport have the
1 25 30.1176 8.1024
greatest impact on performance. In the protocol, the exercises
Post
VO2 3.05 0.004 that include change of directions such as in zig-zag running
max 2 25 23.7068 6.6669 may help improve the agility scores of the players [7]. There is
also an increment of agility score in control group. The reason
Discussion for improvement in control group may be due to their regular
Several studies have been performed in the past few years supervised tennis training sessions. On comparing the result for
emphasizing on utility of speed agility and quickness training. aerobic capacity in healthy junior tennis players it was found
This study shows that four weeks of speed agility and quickness that aerobic capacity increases in experimental group. Although
training program was found to be effective in improving aerobic a small increase in aerobic capacity occurred in the control group
capacity using cooper test and agility using T-test in junior tennis but that was not statistically significant. The aerobic capacity
players. This study shows a significant improvement in agility in in players increases as they covered a larger distance area in a
experimental group (p<0.01) as compared to the control group limited time period. The capacity of covering the greater distance
(p<0.05). The reason for improvement in agility in experimental improves with less fatigue in a player after the training. Thus,
group may be due to effect of training on neuromuscular control improving player’s ability to perform several sprints within a
and motor skill function. The participants initially executed the short period of time. The improvement in running of players
exercises at low speeds to ensure the development of appropriate is expected because of running training carried out during the
technique. It seems that specific focus of training augmented training program. Thus covering large distance in less duration
neuromuscular control over the 4 weeks period. Improvement and thus improving the aerobic capacity of the players [8].
in strengths, therefore, improves game related activities such as
Though it cannot be judged objectively through this research
changing of directions. Motor learning and physical conditioning
but the results from the present study state a significant
as according to principle of specificity is the key to enhance
improvement in aerobic capacity in the age group (12-16 years).
neuromuscular control [4].
The SAQ program for 4 weeks laid stress on cardiovascular
With training, improvement can be either due to better system of the subject that can be attributing for the improvement
motor recruitment or neural adaptation. Neural adaptation in aerobic capacity. Training might have resulted in increased
occurs when athletes respond or react as a result of improved skeletal muscle blood flow and vascular conductance, lactate
coordination between the CNS signal and proprioceptive transport capacity and H+ ion release from active muscle,
feedback. Training challenges the player’s neuromuscular ionic regulation and sarcoplasmic reticulum function. Training
efficiency to maintain COG over changing base of support with also enhances mitochondrial enzymes that increase the rate of
constantly changing directions at varying speeds. Thus training fat oxidation, sparing muscle glycogen and blood glucose and
to improve movement not only increases functional capabilities, decreased lactate production during exercise that influence the
but also helps in advanced integration of the neural and muscular VO2 max [9]. McArdle also states that an exercise duration that is
system while moving at different speed and in different planes of for more than 10 minutes put stress on the aerobic system.
motion [2].
Due to exercise, there also occurs a physiological
Speed agility and quickness training also develops an enlargement of the heart which is paralleled by an increase in
athlete’s ability to be more skillful at faster speeds and with stroke volume and maximum cardiac output. This, together with

How to cite this article: Garg I,Khurana S,Kadyan G,Tyagi P. Effective Conditioning Program for Junior Tennis Players.J Phy Fit Treatment & Sports.
004
2018; 4(1): 555629. DOI: 10.19080/JPFMTS.2018.04.555629.
 Journal of Physical Fitness, Medicine & Treatment in Sports

peripheral vascularisation and muscular substrate utilization, 9. William D McArdle, Frank I Katch, Victor L, Katch (2001) Exercise
form the basis for increased oxygen uptake, VO2 max. The values physiology: Energy nutrition and human performance. pp.1038.

for female tennis players reach up to 55ml/kg/min and for male 10. Jovanovic Mario, Sporis Goran, Omrcen Darija, Fiorentini Fredi
tennis players reach up to 65ml/kg/min. Studies have shown (2011) Effects of speed, agility, quickness training method on power
performance in elite soccer players. Journal of Strength & conditioning
the importance of conditioning programs in improving aerobic research 25(5): 1285-1292.
performance. The increment in aerobic capacity may be due to
11. Jaime Fernandez Fernandez, David Sanz Rivas (2009) A comparison
a greater muscle involvement and increased time of contraction, of the activity profile and physiological demands between advanced
thereby utilizing greater degrees of aerobic energy pathways and recreational veteran tennis players. Journal of Strength and
[6]. Thus the SAQ training program helps in improving the Conditioning 23(2): 604-610.
performance of junior tennis players [10-17]. 12. Olivier Girard, Gregoire P Millet (2009) Physical determinants on
tennis performance in competitive teenage players. J Strength Cond
Clinical Relevance of the Study Res 23(6): 1867-1872.

From the present study we found that there is an improvement 13. Lee E Brown, Joshua M Miller (2001) Speed, quickness and agility
in agility score and aerobic capacity of junior tennis players [17- training for senior tennis players. Journal of Strength and Conditioning
23(5): 62-66.
26]. Thus the protocol can be used in enhancing the performance
of athletes and it may also be used in future in reducing the 14. Kevin Wink Improving Running Speed and Acceleration with a Resisted
Sprint Ergo meter. Applied performance research p. 6.
injury rate of the athletes.
15. Ales Filipcic, Sreco Zavrski (2002) Relation between two aerobic tests
Future Research and competitive successfulness of junior tennis players. Kin SI 8(1):
5-9.
a) Additional research is required to establish whether
16. P Jones, TM Bampouras, K Marrin (2009) An investigation into the
improvements seen by speed agility and quickness training
physical determinants of change of direction speed. J Sports Med Phy
on selected physical fitness tests would also result in Fitness 49(1): 97-104.
improved tennis performance.
17. Ales Filipcic, SrecoZavrski (2011) A comparison of some selected
b) The protocol may further be used in detecting the motor tests and competitive successfulness in tennis. Journal of Sports
and Performance Researches 2: 12-21.
decrease in rate of occurrence of injuries in athletes.
18. Pauole Kainoa, Madole, Kent, Garhammer, John, et al. (2000) Reliability
c) The protocol can be used in different athletic and validity of the t-test as a measure of agility, leg power and leg
populations for enhancing their performance. speed in college- aged men and women. The Journal of Strength and
Conditioning, USA.
d) The effect of protocol can also be tested on core 19. Jason D Vescovi, Michael R, McGuigan (2008) Relationship between
strength, dynamic balance [27-38]. sprinting, agility and jump ability in female athletes. Journal of Sports
Sciences 26(1): 97-107.
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How to cite this article: Garg I,Khurana S,Kadyan G,Tyagi P. Effective Conditioning Program for Junior Tennis Players.J Phy Fit Treatment & Sports.
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2018; 4(1): 555629. DOI: 10.19080/JPFMTS.2018.04.555629.