Some of the math for a 9 lesson day:
- 9 lessons in 1 day:
- This would translate into 3, 2.25 hr sessions on court for a total of 6.75 hours in a day.
- Add 2 breaks into the day each 45min in duration
- Total Time: 8.25 hours to give the 9 lessons and very little break time.
Training Athletes' need to program rest between training session, with a minimum of 2.5 hours between sessions. Giving 9 lessons over a 9 hour day and you see that it is requires more time on your feet than if you were an athlete training for competition and more demand on the body.
Tips for scheduling the lessons:
- In a block of 3 lessons program the physical demands of each lesson from hard to easiest. Mens Open down to B or A level player
- Try to keep the hardest lesson in the earlier sets. Warning, programming a tough session at the end of the day could lead to injury after the long demands on court already
- Make sure you start your day with a good breakfast.
- Make sure to hydrate between lessons. Have two water bottles available, one with water, a second with a sports drink to replenish your electrolytes, and fresh fruit like banana's, apples, oranges just incase you need the sugars.
- After the first set of 3 or four lessons. You will need to hydrate and stretch and eat something more substantial. Even if you have not been very physically active your muscles will still be getting tight. A mid day stretch will loosen you up and reduce the chance of injury later in the day. Hydrate always and, you will need food to keep going for the remainder of the day.
- While stretching, do something to relax you mind. It will help to give you a fresh perspective on what you see when coaching the next set of lessons.
- At the end of the day, 45 minute stretch and some time on a roller. Loosen those tight legs up.
- Hydrotherapy, get cleaned up! Ice baths are great but not available to most. I like to use contrast showering at the end of the day on my lower body. There is no conclusive evidence that it works, but I do feel refreshed at the end of the day and ready to go the next day.
Injury free for over a year!
How long can you keep up this schedule? After 3 months of a schedule like this I need a week or so of light activity. Usually the christmas break then another around the end of march. These two breaks will get me through the competitive season and keep my busy coaching schedule at a high level for my students.
Keep your racquets up!
Benjamin Uliana
How long can you keep up this schedule? After 3 months of a schedule like this I need a week or so of light activity. Usually the christmas break then another around the end of march. These two breaks will get me through the competitive season and keep my busy coaching schedule at a high level for my students.
Keep your racquets up!
Benjamin Uliana