TUTTO IL TRAINING DI ANDY MURRAY (in inglese) - PARTE 2

DAL SITO UFFICIALE DI ANDY MURRAY ABBIAMO PRESO DEL MATERIALE MOLTO INTERESSANTE SUI SUOI ALLENAMENTI.

www.andymurray.com

6 DICEMBRE 2008 - RIPETUTE SUI 200 METRI

Calorific intake: 5, 800

Track: 12 x 200 metres (32 seconds on, 60 seconds off)

Tennis specific movement work

Tennis: 45 minutes.

Today's session isn't a popular one: 12 x 200 metre sprints in under 32 seconds, with just one minute to recover in between. All in 80 degree heat...

By comparison, the afternoon session was a breeze: more movement work, and a gentle hit under the setting sun...

10 OTTOBRE 2008 - ESPLOSIVITA' ED ELASTICI

With just days to go until the tournament, Friday's training schedule was deliberately light, with the afternoon blocked out for recovery.

That didn't mean any cutting of corners in the morning though, and for the second time in the week, they were working with the bungy...

So, for a good thirty minutes, Andy's trainer Jez towed him around the court, working on very specific movements. Moving sideways, moving forward, everything...

It's pretty tiring as you'd expect, and they take a water break after every other sequence....

The interesting thing is that once they've done each movement with the bungy, they'll do it again without. Taking the bungy away makes the same movements more explosive because the body's able to perform them without the resistance.

The overheads looked hard work with the bungy on...

The bungy work out of the way, Andy hit some balls with Miles for another hour which took them up to lunch, and the end of their post-USO training block...

7 OTTOBRE 2008 - LAVORARE SULLA STABILITA' CON GLI ELASTICI

Food digested, they were back on court for some stability work. Not for the first time this year, that meant strapping on the bungee and lining up the jumps...

According to Jez, the stability work they do improves Andy's movement, more specifically (and technically) his 'cutting.'

It's a whole load of leaping over the little jumps, whilst trying to hold your balance against the pull of the bungee cord...

The variations are endless: backwards and forwards, side-to-side, three jumps as supposed to one...

With Madrid just around the corner, they're getting the higher intensity work out of the way now, which is why they went straight from that into another hour on court.

6 OTTOBRE 2008 - RIPETUTE SUI 400 METRI

On a fresh October day, you want to get a good warm-up in...

And you It's also worth getting rid of the hurdles in lanes three and four. Taking your top off is not mandatory however...

The plan for today was to bash out five consecutive 400 metre laps, with each guy given a different recovery time.

As you'd expect, Andy had the least time of all and pushed hard from the start...

Right at the beginning they're going off at around the same time and hitting the bend together...

But after a while they're running their own little races; Andy on his own, Matty on his own, Miles and Jez together somewhere between the two...

A single 400 on its own isn't the kindest exercise in the world, but after two or three it's just ugly on the body...

And after a few seconds rest, they head back to do another.

The only thing you can hear is a lot of puffing, and the 'beep-beep-beep' of running watches spelling out their split times....

By the end of the session they're all a bit, well, in a bad way...

That would be enough for most people, but they just got their breath back, had some lunch, and hit the tennis courts for an hour and a half.