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When Training for Tennis - How To Build Tennis Resilience in Kids

Late last year we enrolled our 6-year-old daughter into Athletics. During her first few sessions, she found it challenging to compete and did not know how to handle ‘not winning’. This was really exciting for us. We have since had the opportunity to have multiple conversations and experiences that are enabling her to become more aware of the journey, rather than the result and also the importance of becoming resilient through every challenge she encounters. It is tough as a coach, parent, mentor, etc, to get through and make an impact at times. I have found following some basic principles helps the process. 

Anyone who has been following us knows how important we feel about building resilient young players. As much as we want to produce amazing tennis athletes, more so we want to help produce amazing young people.

These days it seems people are over-concerned about the result (winning) and losing is deemed as bad, it is not a stigma I want to be attached to my...

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5 Steps to an Effective Tennis Warm Up

Among all your match day routines, there is nothing that is more important than effective pre-match tennis warm-up. It not only prepares your body for competition but also reduces the risk of tennis injury and it helps get you mentally ready for the competition too.

The obstacle for some players is an understanding of what works best. As tennis fitness trainers, we are constantly hearing from players: I am not sure what to do for tennis warm-up before I play.

The good news is that it doesn't need to be complicated to be structured.

Here are 5 steps to achieve effective tennis warm-up, which should take you around 10-15 minutes to complete.

Perfect Timing- Allocate 10-15 minutes to complete your tennis warm-up and then allow that same period of time for a breather before you step on the court.

1. CARDIO

3-5 minutes of either skipping or running (forward, backward, and lateral) is the perfect way to start your tennis warm-up. Remember...

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Home Tennis Workout Giveaway

For your chance to win your Free Home Workout, read the information at the bottom of this blog.

Over the years we have met some amazing people through tennis. Players, coaches, parents, and Tennis fans. Some left a permanent mark on us. 

During Giselle’s time working with Martina Navratilova, we got to see the impact contributing and giving back had on people, the environment, and animals.

Martina was always willing to donate her time or a financial contribution if it was something she believed in.

We saw it daily with her, “Giving back” seemed to be a part of who she had become. She was extremely fair and stood up for what she felt was right, giving was one way she could express herself and do her bit.

It’s not an easy thing to do. Handing over hard earnt money or your precious time. Some people do it easier and more comfortably than others, I believe it takes a conscious effort to get comfortable with it.

It’s not about how much you earn or what...

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Tennis Wrist Injuries

 

A tennis wrist injuries have forced has forced me to miss tennis since November 2019. The recovery is slow, possibly another couple of months (6-18months typically), and has required initial rest followed by physiotherapy and a structured rehab program.

The wrist injury was most likely caused by a change in technique combined with an increased workload on the tennis court and… sadly age. I never really dedicated much time to the gym to strengthen my wrists specifically for tennis. I sure am now!

Many pro players including Del Potro, Nishikori, Nadal & Kuznetsova have had time off the tour in recent years due to wrist injuries and even gone under the knife. Nadal missed most of 2016 due to a persistent wrist problem.

Many wrist injuries result from aggressive modern grip types. The semi-western and western forehand grips are associated with injuries to the ulnar (little finger) side of the wrist.

This includes the highly problematic dislocations and degeneration...

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Training For Tennis Players Over 40

 


FIND OUT THE 5 MUST DO'S FOR PLAYERS "OVER 40"

Training for tennis over 40 can be challenging! For many players, the loss of energy and time makes it challenging. We need to also consider physically what happens as we age (Loss of muscle mass, aerobic capacity, and flexibility).

These factors alone will make it hard for even the seasoned player to deal with. So what can we do to combat these issues?

Read on for our “5 must do’s” for players over 40.

Before we get into our 5 must do’s, the first area we need to attack is the “Mindset” this is an area that I have found most players over 40 struggle with. Many people reside in the fact they are aging and “that's it”.

They keep doing the same things all the time, with no improvement (It is like watching a sinking ship). We cannot do much to stop the aging process but we can, by all means, do our best to slow it down and make the most of what we have.

Switching the mindset to a growth mindset...

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Lower Body Injuries in Tennis (Part 1)

 

I want to highlight an issue we often see in tennis players. Being aware of this and addressing it is something that has the capacity to prevent many tennis injuries for players.

Whenever we assess a player’s tennis mobility and flexibility we always start from the ground up (big toe flexion, foot alignment, ankle joint range, calf complex flexibility, etc.).

We have found with tennis players, they tend to get locked up or jammed in their ankle joints, their calf complex (plantaris, soleus, and gastrocnemius muscle), and the tibialis anterior (runs alongside your shin bone). Muscles shorten and joint mobility becomes restricted.

It is common to see players with poor ankle mobility in the leg they land on during the service motion.

To understand the importance of ankle mobility lets to take a step back and look at the body joint-by-joint. The body can be seen as an alternating stack of stable and mobile joints.

The ankle joint being the lowest to the ground, the ankle joint is...

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Workouts for Tennis Players

Nathan and Giselle operate their world-renowned Tennis Fitness brand and have trained five world number one players over the life of the business.

Through the journey of creating Tennis Fitness, they both developed a passion for the sport after learning the ins and outs of the game. “Being a tennis strength and conditioner, I think tennis is the pinnacle of sport because it is so complex in many ways,” Giselle explained.

Nathan and Giselle have built a breadth of experience working with athletes such as Lleyton Hewitt, Sam Stosur, Martin Navratilova, Jennifer Capriati, Svetlana Kuznetsova, and Monica Seles. The lessons learned have inspired them to create their own ‘Martin Method’ brand to achieve success with players of all levels.

According to Nathan, the success they have experienced has come from a unique focus on the mental resilience involved with high-level training. “As much as we use the physical aspect, you also start to realize how important...

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Tennis Speed, Agility & Power Exercises

The one word that changes everything – ‘WHY’

If you want maximum gains, if you want to be the best you can be, if you want to know a little secret – Keep reading.

We learned years ago that doing fancy exercises and training really hard didn’t always get the best results unless you know why you are doing them.

Training effectively always comes down to purpose.  Knowing - Why am I doing this training block, why am I doing this exercise, why do this amount of reps, etc. What is the purpose of your training regime, your exercises, and the variables around them?

These are the questions you need to ask yourself all the time. It is especially important for coaches and trainers to know the “why” in what they do.

I trained Lleyton Hewitt for 8 preseasons in a row and although Lleyton was never the guy to ask, “why are we doing this” or “why has this changed”. We would speak about the benefits of the training phase we...

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5 Steps to an Effective Tennis Warm Up

Among all your match day routines, there is nothing that is more important than effective pre-match tennis warm-up. It not only prepares your body for competition but also reduces the risk of tennis injury and it helps get you mentally ready for the competition too.

The obstacle for some players is an understanding of what works best. As tennis fitness trainers, we are constantly hearing from players: I am not sure what to do for a tennis warm-up before I play.

The good news is that it doesn't need to be complicated to be structured.

Here are 5 steps to achieve effective tennis warm-up, which should take you around 10-15 minutes to complete.

Perfect Timing- Allocate 10-15 minutes to complete your tennis warm-up and then allow that same period of time for a breather before you step on the court.

1. CARDIO

3-5 minutes of either skipping or running (forward, backward, and lateral) is the perfect way to start your tennis warm-up. Remember the aim is to...

Continue Reading...

Shoulder Exercises for Tennis Players

When you talk important body parts for a tennis player, the shoulder would be right at the top of the list!

Although to become a top tennis athlete you need to be fully-abled and without chronic injury. But to put it simply without a fully functioning shoulder joint, you will always be limiting your ability to perform how you should. Without good shoulder mobility, stability, and strength it can be futile walking on the court. If you are prone to injury and pain symptoms that are shoulder related, you soon realize how important the shoulder girdle is and how much it is relied on during play. It is the one main joint in the body that professionals aim to avoid injuring over everything else.

The shoulder girdle consists of the ball and socket joint, scapula, humerus, and clavicle. The important muscles that we rely on to move and support the shoulder joint are; Deltoids, Pectoralis, rotator cuff (Supraspinatus, infraspinatus, Teres minor, and Subscapularis) & Rhomboids. These...

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