First Steps Win Matches

Max-strength vs. plyo vs. endurance for starts. Head-to-head comparisons show program choice changes block time & flight; periodize across the season.

HRV-guided meso design. Let HRV “earn” intensity days; keep volume with low-strain fillers when amber/red.

Serve kinematics map the big rocks. Meta-analysis identifies trunk/shoulder–hip separation, toss location, and knee/ankle work as key serve markers.

Swim+strength beats swim-only (≈2–2.5% gains). Integrate 2x/wk S&C with water sessions for modest but meaningful race-time drops.

Underwater dolphin kick = speed lever. Ankles/hip–core coordination and kick frequency are the biggest levers for UUS velocity—train ROM + stiffness + cadence progressions

Blood-flow restriction (BFR): endurance + jump gains. Recent meta-analyses show VO₂max and vertical-jump benefits—monitor occlusion pressure and progression.

Strength with speed off-court: lower-body power and trunk rotation rate underpin serve/return pop.

Cold-water immersion (CWI): dose it, don’t live in it. 10–15 min at 5–10 °C best for CK/neuromuscular recovery within 24 h; overuse may blunt hypertrophy

Train “how it should feel” below, at, and above critical speed to reduce rookie blow-ups.