How to Test the Energy Systems of Elite Tennis Athletes A Field-Based Approach Cristian Villafana Carpio Owner of Carpio Physical Performance W www.carpiophysicalperformance.com www..linkedin.com/in/cristian-villafana-carpio Overview ü Physiology of tennis ü Rallies intensities and durations ü Typical tennis match ü Field v laboratory tests ü Field tests key points ü What to do before testing energy systems ü What is ‘aerobic power’ and ‘anaerobic capacity’ ü The 30-15 Intermittent Fitness Test (IFT) ü The Repeated Sprint Ability (RSA) test © 2017 Carpio Physical Performance Physiology of Tennis • Elite tennis involves a combination of different rallies’ intensities and durations • Each of which rely upon different energy systems… ü ATP-PCr ü Glycolytic ü Oxidative Metabolism Ferrauti et al, 2011 © 2017 Carpio Physical Performance Example of Rallies’ Intensities and Durations • Sporadic short and moderate duration high intensity bouts lasting between 2-10s. • With recovery periods between 10-20s between points. • Between 60-90s between change of sides/time off. Fernandez et al, 2014 © 2017 Carpio Physical Performance Typical Tennis Match • Lasts an average of 1.5hr and some can prolong up to 5hr. • 3-5m per shot during a single point and 8-15m as total distance. • 3-5 change of direction COD manouvers. • 1300-3600m covered per hour of play depending on surface and level of athlete. Kovacs MS. Applied physiology of tennis performance. British Journal of Sports Medicine 40: 381-386, 2006. Kovacs MS. Tennis physiology. Sports Medicine 37: 189-198, 2007. © 2017 Carpio Physical Performance Field Tests v Laboratory • Laboratory testing has a greater degree of control hence can produce more reliable and sensitive results • However, it is more expensive, time consuming and lacks ecological validity. Winter et al. Sport and Exercise Physiology Testing Guidelines: Volume I–Sport Testing: The British Association of Sport and 7/4/17 Exercise Sciences Guide. Routledge, Taylor and Francis, 2007. © 2017 Carpio Physical Performance Advantages of a Field Assessments • Inexpensive • Easy to administer • Usually performed under natural conditions Baechle TR and Earle RW. Essentials of strength training and conditioning. Human Kinetics, 2008 © 2017 Carpio Physical Performance Reliability and Validity of Field Tests? • On field tests are subjected to: üTypical error of the measurement (TE) üCoefficient of variation percentage (CV%) ü Specificity of test selection. Winter et al. Sport and Exercise Physiology Testing Guidelines: Volume I–Sport Testing: The British Association of Sport and Exercise Sciences Guide. Routledge, Taylor and Francis, 2007. © 2017 Carpio Physical Performance Why Test the Metabolic Domains? • Evaluation of genetic factors • Training Status • Strength & Weaknesses • Training Outcomes • Monitoring Svensson M and Drust B. Testing soccer players. Journal of Sports Sciences 23: 601-618, 2005 © 2017 Carpio Physical Performance Where Do We Start Before Assessing the Cardiovascular Capacity? • Anthropometrics and Body Composition…Why ??? • Reliability • Comparison • Relevance © 2017 Carpio Physical Performance Anthropometrics: Weight, Height, Girths • Allows us to compare our athletes to the norms or simply against a team or group. • We can then prescribe and or modify our training regimes. Baechle TR and Earle RW. Essentials of strength training and conditioning. Human Kinetics, 2008. © 2017 Carpio Physical Performance Body Composition (Sum of Skinfolds, DXA ) • Callipers are a good way to measure an athletes’ skin folds for both comparison and monitoring purposes. • DXA is good way of measuring muscle mass estimation but not the most reliable for fat predictions. Ackland et al, 2012 Kim et al, 2002 © 2017 Carpio Physical Performance Anthropometric Data: TA National Academy Female and Male Tennis Players: Mean ± SD (Range) Reid et al, in: Physiological tests for elite athletes, 2nd edition. R Tanner, C Gore, eds.: Human Kinetics. 2013 © 2017 Carpio Physical Performance More on Anthropometric & VO2Max Data (Elite) Ranchordas et al, 2013 © 2017 Carpio Physical Performance Determining Aerobic Power (VO2Max) • Aerobic Power is defined as the ability to sustain low to moderate intensity exercise of long duration. • This capacity relies primarily on the oxidative energy system and to an extent on the slow glycolysis. Sahlin K, Tonkonogi M, and Söderlund K. Energy supply and muscle fatigue in humans. Acta Physiologica Scandinavica 162: 261-266, 1998. © 2017 Carpio Physical Performance VO2Max and its Association with Tennis • Largely dictates distances covered during a game. • Number of sprints attempted during a game. • Rate of recovery between high intensity efforts. Little T and Williams AG. Measures of exercise intensity during soccer training drills with professional soccer players. The Journal of Strength & Conditioning Research 21: 367-371, 2007. © 2017 Carpio Physical Performance Examples of Common Fields Tests for Determining VO2Max • Cooper 12m run test. • 20m-MSST (also known as Beep test) • Reproducibility, validity and specificity ? Spencer M, Bishop D, Dawson B, and Goodman C. Physiological and metabolic responses of repeated-sprint activities. Sports Medicine 35: 1025-1044, 2005. © 2017 Carpio Physical Performance More Reliable and Valid Tests • Yo-Yo IR and 3015IFT • They simulate the sporadic stop-start tennis nature and hence are considered semi-specific. Bangsbo J, Iaia FM, and Krustrup P. The Yo-Yo intermittent recovery test. Sports Medicine 38: 37-51, 2008 © 2017 Carpio Physical Performance My Choice (30-15IFT) and Why? • 30-15IFT reproduces and evaluates the physiological and physical abilities including: ü Maximal aerobic capacity ü Anaerobic velocity reserve (AVR) ü Neuromuscular, COD and inter-effort heart rate recovery Buchheit M. The 30–15 intermittent fitness test: 10 year review. Myorobie J 1, 2010. © 2017 Carpio Physical Performance The 30-15IFT Test • Consists of 30s shuttle runs interspersed with 15s of passive recovery • Subjects run back and forth between cones set at 40m apart at a pace managed by a pre-recorded beep which helps adjust running speed within 3m zones. • At the end of the recovery period, subject goes to the nearest cone for the next sprint. • The test is terminated when: Athlete can not longer continue or athlete is unable to reach the 3m zone on 3 consecutive times. Buchheit M. The 30–15 intermittent fitness test: 10 year review. Myorobie J 1, 2010. © 2017 Carpio Physical Performance 30-15IFT Reliability and Validity • SWC (<1 stage or 30s) a change as small as 0.5km/hr in the final velocity obtained (VIFT) can be considered significant. • The VIFT can be used to prescribe HIIT as it elicits more accurate and homogenous physiological responses. • ICC: r=0.96 Buchheit M. The 30–15 intermittent fitness test: 10 year review. Myorobie J 1, 2010. © 2017 Carpio Physical Performance Determining Anaerobic Capacity • Anaerobic capacity is defined as the maximal amount of high intensity work that can be performed <60s. Martin D. Chapter 14: Generating Anaerobic Power, in: High-performance training for sports. J D, L D, eds.: Human Kinetics, 2014, pp 71-84. Determining Anaerobic Capacity The work completed is dependant upon two factors: 1. Ability to resist fatigue and its associated byproducts 2. Overall amount of high energy phosphates stored in the muscle fibres. Martin D. Chapter 14: Generating Anaerobic Power, in: High-performance training for sports. J D, L D, eds.: Human Kinetics, pp 71-84. 2014 Examples of Anaerobic Capacity Tests • 10 x 20m RSA test • 30s Wingate Cycle test • 100-400m sprint tests • These usually last between 10-60s and tend to deplete the anaerobic energy reserves Martin D. Chapter 14: Generating Anaerobic Power, in: High-performance training for sports. J D, L D, eds.: Human Kinetics, 2014, pp 71-84. My Choice (10x20m RSA) and Why? • It assesses the ability of the athlete to maintain high intensity efforts with short rest intervals • It depicts two performance parameters: 1. Overall test performance (e.g. total sprint time in sec). 2. Percent decrement scores (mean sprint time/best sprint time)x100-100). Reid et al, in: Physiological tests for elite athletes, 2nd edition. R Tanner, C Gore, eds.: Human Kinetics. 2013 © 2017 Carpio Physical Performance 10 x 20m Repeated Sprint Ability Test • Consists of 10 maximal straight line sprints of 20m interspersed with 20s rest • Subjects run from point A to B (20m apart) and await 20s until the next sprint. • Every subsequent sprint starts where the preceding sprint finished (i.e., at the 20m mark) • The test produces two scores, the absolute (total time in sec) and relative (% decrement scores) Reid et al, in: Physiological tests for elite athletes, 2nd edition. R Tanner, C Gore, eds.: Human Kinetics. 2013 © 2017 Carpio Physical Performance RSA Reliability? • Total accumulated sprint time has a TE of 0.7% • Decrement scores has a TE of 14.9% • Interestingly, Buchheit, 2012 explains that total RSA time is almost perfectly correlated with best sprint time, therefore, a single 20m sprint may be more practical and reliable… Reid et al, in: Physiological tests for elite athletes, 2nd edition. R Tanner, C Gore, eds.: Human Kinetics. 2013 © 2017 Carpio Physical Performance More on RSA Performance… • Anaerobic power scores are key determinants of the total RSA time performance • Aerobic capacity is strongly related to percent decrement scores between the sprints Dawson B. Repeated-sprint ability: Where are we. International journal of sports physiology and performance 7: 285-289, 2012 © 2017 Carpio Physical Performance RSA Data: TA National Academy Reid et al, in: Physiological tests for elite athletes, 2nd edition. R Tanner, C Gore, eds.: Human Kinetics. 2013 © 2017 Carpio Physical Performance Practical Recommendations Before Testing Your Athletes • • • • • • Competency/familiarization with the tests Time devoted to the tests Equipment needed Ecological validity (e.g. temperature, humidity) Running surface (e.g. rubber tracking/grass) Time required for recovery (e.g. 30-15IFT may take up to 1hr for full recovery) • May be best to administer RSA before the 3015IFT Baechle TR and Earle RW. Essentials of strength training and conditioning. Human Kinetics, 2008 © 2017 Carpio Physical Performance Conclusions • In the anaerobic RSA test, male athletes should aim for total sprint times of ~32.9 ± 1.2s and females for 38.5 ± 2.4s • In the 30-15IFT, male tennis players should aim for 19.5km/hr and 21km/hr for their final velocity (VIFT). And estimated VO2Max of 53±3ml.kg.min-1 • DXA scan and sum of skinfolds are a good way to monitor body composition Reid et al, in: Physiological tests for elite athletes, 2nd edition. R Tanner, C Gore, eds.: Human Kinetics. 2013 Ranchordas MK, Rogersion D, Ruddock A, Killer SC, and Winter EM. Nutrition for tennis: Practical recommendations. Journal of sports science & medicine 12: 211-224, 2013. • ü ü ü • • My name is Cristian Villafana Carpio and I am a: • ü ITPA - Certified Tennis Performance Specialist (CTPS) ü NSCA - Certified Strength and Conditioning Specialist (CSCS) ü ASCA - Accredited Professional ProScheme Level 2 Coach ü AWF - Weightlifting Sports Power Coach ü FA - Exercise Professional Level 3 ü TAFE - Sports Massage Therapist ü TAFE - Certificate IV in Fitness Tennis Performance Specialist/Massage Therapist 2016 - 2017 worked at the Australian Open with ATP player Saketh Myneni 2012 - 2015 worked at National Academy of Tennis Australia and Tennis NSW Some of the elite tennis athletes I have worked with include : ü Alex De-Manuir (ATP) ü Jordan Thompson (ATP) ü Matt Reid (ATP) ü Jake Delaney (ITF) ü Patrick Davidson (ITF) ü Justin Barki (ITF) Some of the High Performance Tennis Coaches I have worked with include: ü Jaymon Crabb ü Jospeh Sirianni ü Wayne Miller Cristian Villafana Carpio +61(0)405 806 929 info@carpiophysicalperformance.com Certifications: • Major Interests: ü Tennis-specific strength and conditioning training ü Periodisation models for strength and power development ü Agility/change of direction speed (CODS) training ü Athlete/Training monitoring ü Corrective exercise for enhancing tennis/sports performance ü Recovery models for maximising adaptations and tennis performance © 2017 Carpio Physical Performance