- Developed and delivered by qualified, certified and committed fitness trainers and coaches.
- Quickly identify athlete’s strengths and weaknesses
- Determine areas for improvement
- Fitness training 4 days/week in 45 minute periods
- Additional training in our well equipped gym
- Fitness testing three times per year
Prevention is Better than Rehabilitation
Niagara Academy’s philosophy regarding fitness and wellness is that prevention is always better than rehabilitation. Our goal as coaches, trainers and physicians is to have our athletes injury-free as much possible.
When rehabilitation is necessary, coaches refer tennis players to Dr. Tim Prince, Sports Physician and Physiotherapist, Tom Iftody, at Martindale Physiotherapy and Sports Clinic.
Certified Fitness Coaches
Niagara Academy is pleased to have Duane Butler as our fitness coach. Duane is a certified Personal Fitness Trainer and played professional football in the NFL, ZFL and CFL for 10 years. In addition he has spent over 20 years coaching youth camps. For more information on Duane, please check our Coaches page.
Physical Training Plan
Niagara Academy utilizes a holistic approach to training. Physical areas of training include:
It is crucial that athletes undergo the proper type of training during the appropriate stage of development in order to reach their full potential.
- Ability to resist fatigue and sustain a given power output over time, without loss of efficiency
- Ability to run explosively without undue fatigue
- Ability to play the ball with the highest possible energy level, combined with motor coordination and timing
- The ability to apply force to overcome resistance.
- An essential component of physical skill development.
- Speed, strength and endurance strength will be developed using body weight, lighter loads, medicine balls and Swiss balls.
- Strength training, in harmony with technical, tactical, physical and psychological skills, will give players more tools to better express their game.
Muscular Power Endurance
- The muscles’ ability to perform at their maximum capacity more consistently and for an extended period of time.
- Critical for the proper execution of any tennis stroke
- Connects and transfers the power from the lower body to the upper body
- A vital area of athlete development and must not be ignored.
- The ability to react to a stimulus in the shortest possible time
- The ability to perform movements at the highest tempo for a given resistance. important to get to the ball because the quicker you can get to a ball, the more time you have to prepare for your shot. The major emphasis is on reaction speed.
Speed endurance: Once a player develops a good foundation of speed, the next progression is to improve speed endurance. This is the ability to move, react, and move faster for longer repetitions over stretched periods of time.
Flexibility characterizes the range of movement in one or more joints. Flexibility depends mainly on the ability to stretch or on the elasticity of the muscles. Good flexibility provides the tennis player with a favourable basis for maximum speed of movement, precise execution of movement and good economy of movement.
For the development of strength and stamina, the developmental age of the player will determine when these components are integrated into the program. However, for the development of speed, sport specific skills and suppleness, chronological age is the determining factor.
Balance and Recovery
Working on platforms or bosu balls give the athletes the opportunity to improve their balance and therefore have a better set-up prior to hitting the ball. In addition, working on balance exercises can speed up recovery time from low-body injuries, such ankles and knees. As well, it helps decrease the risk of suffering another injury as we tend to work other muscles to compensate for injured muscles.
Nutrition or sustenance includes a broad range of components with the central theme of replenishing the body. This is to prepare the player for the volume and intensity required to optimize training, competing and living life to its fullest. Along with nutrition, this program includes coaching on hydration, rest, sleep, and regeneration, all of which need to be applied
differently to training plans. Variations in nutrition/sustenance will depend on the athlete’s developmental age as well as the objectives pursued in the MICRO/MESOCYCLE. As the player advances through the stages, s/he becomes a full-time athlete, placing a high degree of importance on her/his activities away from the tennis court for proper sustenance.
For proper nutrition/sustenance and recovery arrangements, the coach and (host) parent will monitor recovery through the identification of fatigue.