One Thing at a Time
What happens at home when you do too many things at once? If you’re like us, dinner gets burned, clothes get wrinkled and the phone goes unanswered. Now, let’s take that lesson to the pool;
Ladies, a female swimmer can make huge strides in power, speed, efficiency and endurance by working on improving only one training variable at a time. Called Parametric Training, it’s an important part of a number of many swim training programs. Once one particular variable has been mastered, (for example breathing) the next variable (for example stroke length) can be introduced.
Drink Like a Fish
As Mr Brinkley, your High School Science teacher told you, its scientific name is H-2-O. Commonly known as Water. Look into it, girls;
Fluid intake is essential on dry land. But it’s especially important during swim training and competition. Even though swimmers work in water and may not appear to sweat, there’s still considerable fluid loss in an average session. Have a bottle of fluid with you on poolside
The serve is one of the most important strokes in tennis, the other being the service return.
Keep your Serving hand relaxed
Hold the ball like you would an egg and make sure you don’t hold it too tightly.
Relax your whole arm before you start your motion.
Use a stiff arm toss
That means that, your tossing forearm shouldn’t move for at least 3 seconds after you release the ball.
This is the most important point to keep in mind.
You want a steady toss and you want to place the ball in the same spot on every toss.
Because it helps you to focus only on your release point.
Start off slow
Your toss should start off slow and you need to flow into your motion.
Never do a quick toss during your motion, because this will only disrupt your timing on your serve.
Think slow, slow, and then whip through the ball with your service motion.
I don’t want to get too technical here on
Firstly, getting the right direction to the smash. This comes down to court awareness and the position of your body and leading arm. Get any of these wrong and you won’t hit the part of the court you were aiming for.
Secondly to get more power, you need the strength and power in the muscles that contract in order to play the shot, so the shoulders and forearm muscles need to be worked. To help keep balance and direction strong core muscles are also vital for stability.
Thirdly you need to hit the shuttlecock at the right point. To do this you should always be behind the shuttle, so that you make contact with it directly in front of you, ideally hit at the highest point forwards of your racket shoulder.
Your wrist should be ‘cocked’ or bent backwards before the shot and then snapped forwards at the point of impact to hit the shuttle with maximum power. This should resemble a whipping action.
Finally in order to get in to the right position,
If you can’t make them under pressure, it doesn’t matter, does it?
We are talking about being able to execute your shots under pressure.
Many coaches never bring up this topic to their players and I can’t understand why.
Here are a few tips for dealing with pressure better on the court.
When juniors are under pressure, they sometimes stop breathing during points.
I have seen this play out on video and the player is always shocked when they see themselves doing it after.
So, next time you are in a match and feeling the pressure, breathe deeply for 25 seconds.
Inhale on a long count, hold it, then release it for a long count also.
After doing this 4 times, your breathing should be smooth and normal again.
Detach From The Outcome
This is the most important tip that every tennis player should learn on their own or be told by someone.
Never get emotionally attached to winning or anything else for that matter.
Everything is energy and you are either attracting what you want or you are pushing it away
The secret to a good swimming exercise program is to work with the water. To accomplish this, propel yourself through the water by using your abs, hips and shoulders.
To understand why water exercise works so well, you need to know about water’s unique properties. In water, your body has almost no gravity. You’re relieved of 90% of your body weight so you become very buoyant.
You can float, bob and relax without feeling like you’re putting out any effort. Yet water provides 12 to 14 percent more resistance than air, so as you move through it, it’s like having weights around you.
Swimming laps is great exercise in a swimming pool. Try different strokes to vary the muscles you work to keep your workout balanced.
Going vertical or upright is another very effective exercise in water. These types of water workouts include water walking, jogging, water aerobics, water toning, water therapy, water yoga and water flexibility training.
You can strengthen your muscles with these vertical water workouts because you experience 75% greater resistance than swimming horizontally. This vertical position maximizes the resistance of water against your movements.
Water based activities can
Swimming is part and parcel of our lives, from the time we are young, to the time we are in school. It is a completely social activity with immense physical benefits and to not have it in the arsenal of talents is like going through life slightly handicapped. But what we are talking about today is the area of phobias and fears. During a child’s initial mental development, the normal faculties of cognitive thought, rationale thinking and the critical thought process are not available to him or her. They operate their learning based on emotion and the subconscious mind, which is much more exposed and aware at this early stage.
When we reach adulthood, we are fully into a mode of thinking that does not allow such emotional ‘learning’ as easily as it would be if we were children. This is because our internal defence mechanisms have been developed to their full extent. We can think rationally, we can dissect situations and apply thought and memory to them and come out with explanations. As children, these do not happen. They thing and react based on a subconscious level of mental absorption, which often involved processes like association.
Then you have to keep asking yourself that same question for your whole coaching career.
If you are a competitive tennis player, then you need to asking yourself this,
“How can I master playing the mental game”.
I think it’s time to change the names of the tours to,
(The ATP Mental Tennis Tour or The WTA Mental Tennis Tour).
Just joking guys.
No, but seriously.
The fact is that the top ranked players in the world, I mean the world class players here, have LEARNED how to focus their energy on court.
The reason for this is, they practice it everyday.
While the lower ranked players never work on their mental games in practice.
“All top tennis players can block out defeats, setbacks and outside forces and stay focused on their tennis goals.”
While the other players tend to struggle and keep struggling in their playing careers.
Which brings me to my mental tip that I have for you today.
Get in harmony and align with your mental game and nothing can stop you.
“Everything is energy and the best tennis players focus
You want to start and play the point on your terms.
End of point.
Never start a big point, actually, any point for that matter, until you are mentally ready to play it.
This will allow you to play yourself into a good rhythm in your matches and who knows, you may find yourself in the (Tennis ZONE) before the match is over!!
Make your opponent earn the point and don’t give away easy points.
Your first objective is to get the serve in or get the return in, whatever you do, don’t miss it!
Because the top players aren’t going give you any cheap points.
They play every point hard and smart!!
- See it, before you play it.
“This is the mental tip that you need to practice on everyday. “
At first, you may not be able to do it on court, but keep on doing it in practice.
Visualizing a point before you play it is going to help you learn how to play them better and then this is going to also help
Since all tennis rackets recommend different tensions (they are generally somewhere in the 50 or 60 pound range), there is not one tension that can be recommended. You can only use the following guidelines. Lower tension increase power and higher tensions increase control. With a lower tension, the racket acts almost like a trampoline. The ball hits the racket, the strings quickly form a small pocket (relative to the tennis string tension) and your swing and strings shoot the ball out of the pocket. Obviously, this is a little over exaggerated, but it is a metaphor to how the strings respond with a lower tension. This all results in a little less control.
Racquet string tension that is on the high side causes the racquet to act more like a board or “brick wall”. This tight racket string tension causes the ball to flatten out more, which allows the strings to have a better bite on the ball. This, in essence, provides more control. Many players prefer tighter strings but it does have a board like feel that you may not like. It is also important to keep in mind that racket string tension will feel different
Your success is tied to your attitude, so for those players that are struggling with their mental game now, take a hard look at the type of attitude you are taking to practice everyday.
Write Everything Down
Think on paper and write down your practice plan and also picture yourself doing them in your mind while you are doing this.
The best way to do this is to write it down after practice.
Then look at it again before your next practice, by recording things down, you will gain clarity and focus and this alone can help you become more efficient in practice.
This can also help you reduce the amount of stress you are feeling on the court and boast your energy level up.
Make The Adjustments
You have to make the needed adjustment before, in and after practice if you want to become more successful with them.
The one big mistake that many tennis players make, is that they don’t make the adjustments that they need to everyday.
They just keep doing the same things over and over again and they expect different results
Unfortunately, the basic breakdown for beginners starts before the ball even arrives. Club players can be notoriously slow for getting positioned to hitting the ball. Now, I realize that club players arrive at the scene with frailties of all descriptions. However; it is critical to get the body aligned with the racquet back and knees flexed with the ball arriving between knee and waist height over the front foot. At this point, you have just dramatically increased your probability for success. The grip will need some experimentation but generally speaking a continental grip (hand shaking) plus a 1/8th clockwise turn (right-hander) will work nicely. Yes, this is not the heavy grip rotation that you may be using on the forehand side. Most of the top players in the world now use the western grip on the forehand but good luck trying to go this far over on the backhand.
The next most common mistake among beginners is a tendency to drop the racquet head below the wrist upon initiating from the back swing. All chances for success are now lost because the wrist gets ahead of the head and the order of events has failed. It is