Rest is perhaps the most under-rated training tool at a coach’s disposal. It is an absolutely critical part of any effective training program, yet it is often over-looked by coaches and players alike. A common mentality that has emerged from the “nose to the grind” attitude is that more is better, for example, if four miles of running is good, six will be better; if hitting two hoppers of serves is good, hitting four will be better.
Players are conditioned to believe that not training is a sign of weakness. Typical fears about rest held by athletes (and some coaches) include “I will lose my timing,” “I will get out of shape,” I will forget how to play,” and “I am lazy if I don’t practice.” Yet, as exercise physiologists have demonstrated, rest following a period of training is the time when the actual gains are made. This is when the body, which has been broken down from training, can repair and build itself beyond its previous level.
Rest as Part of Training and Competition
Rest is as important to competitive preparation as physical, technical, and mental training. Rest influences every aspect of a player’s performance: (1) physical condition (strength, flexibility, endurance); (2) mental state (confidence, anxiety, concentration, motivation); (3) ability to handle pressure; and (4) enjoyment in training and competition.
In addition to the wear-and-tear of training, the pressure of the regular tournament schedule and daily stressors unrelated to tennis will also wear players down. Regular rest guards against the accumulated long-term effects of the grind of the competitive season. Even if players do not feel tired does not mean they do not need rest.
Warning Signs
There are four clear symptoms of the need for rest that coaches should watch for in their players. First, players who are always tired, yawning a lot, falling a sleep during the day, and dragging in training. Second, a loss of enjoyment, interest, and motivation to train is a sure sign of the need for rest. Third, lingering illness and injury that won’t quite go away suggests that the body does not have sufficient resources to repair itself at its current pace. Fourth, uncharacteristic emotional responses by players such as anger, frustration, or depression may indicate excessive fatigue. Players are very good at communicating (nonverbally) to coaches about how they feel. It is up to the coaches to recognize and act upon these signs.
Incorporate Rest into Training
Coaches can show players the importance of rest by making rest a regular part of the training regimen. This can be accomplished in several ways. Mandatory rest days can be scheduled once a week. The Monday after a tournaments is common. The intensity of training should also be varied depending upon the time of season, the upcoming tournament schedule, and how the players are feeling. This process, called periodization, is the new wave in training technology.
Players should also take extra days (perhaps 2-4 days) off following a stressful period of training or tournaments. For example, following a tournament with six matches in seven days, coaches should close the courts for up to three days. Coaches, if necessary, should force their players to rest even if they do not feel tired. Finally, coaches should plan time off (3-5 days) about three weeks before a major tournament. This will ensure that the players are fresh and fired up for the upcoming tournament.
Finally, coaches can not always tell when players need rest. One of the most important lessons coaches can teach their players is to listen to their body. Our bodies are very good at telling us when we need rest. The most apparent signals that players should look for are those mentioned above in Warning Signs. The most difficult thing is to get players to be aware of these signals and to act on them. This can be accomplished by educating players about the negative effects that fatigue has on tennis performance and showing them how incorporating rest into their training programs will contribute to the attainment of their competitive goals.
