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Personal physical activity plan
Planning a Fitness Program
Personal physical activity plan
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Planning Personal Fitness Program
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Planning Personal Fitness Program
Introduction
My personal fitness program is designed to enhance my speed, agility
and cardio-vascular fitness, as well as to improve my skill level in
the main parts of tennis. To improve these aspects of my performance I
will be doing a six-week course involving, in particular, a
circuit-training course, as well as numerous endurance runs and
fitness techniques, some of which will be included in my circuit. A
circuit involves a series of around 6-10 activities or exercises which
each take place at a 'station'. I have 8 stations in my circuit, each
focusing on improving separate aspects of tennis and fitness. The
stations are done with very little rest in between, so as to overload
the body successfully. They vary between those that increase my skill
level and those that increase my fitness. On the days when I am not
doing my circuit I will be doing a number of other things such as
running, match practise and occasionally sessions of press-up, squat
thrusts, burpees etc. to improve my muscular endurance.
Planning
The aim of my programme is to improve my technique and fitness for
tennis. I will be aiming to improve all of my tennis shots, but in
particular I want to improve my serve and backhand, as at present
these are my weakest shots. My forehand is powerful and fairly
accurate, so to improve it I am aiming to add topspin to the shot. My
volleying is satisfactory, but though I rarely play at the net in a
game of tennis, I still wish to improve my accuracy in volleying. My
speed is my main attribute around the court, and although I feel tired
towards the end of a match, my fitness is ac...
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2
3
6
4
3
9
7
9
8
(successful
[beating
opponent] volleys/minute)
5
7
6
8
13
7
11
13
I am very pleased with these results, when I compare my testing day
results with my best results (far left and far right columns
respectively) then there is always a vast improvement, as I have shown
below.
Station No.
First Week
Overall Best
Difference
1
16.7
15.0
1.7 secs faster
2
6
12
6 more 2nd serves in
3
3
9
6 more 1st serves in
4
4
18
14 more backhands in
5
7
19
12 more forehands in
6
7
2
9
7 more volleys in
8
5
13
8 more volleys past 'opponent'