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Tennis Shoulder Exercises using the Best Tennis Equipment!

 

Training with bands is from my point of view one of the most underutilized training modalities going round! Resistance bands are one of the best tennis equipment for players.

They’re lightweight, portable, durable, and have a tonne of uses for the Weekend Warrior, right through to the Seasoned Pro. 

When I train the body I look at it from a number of angles when it comes to exercise and equipment selection;

  • What kind of Stimulus does the exercise/equipment elicit? (Strength, Power, Endurance, Stability, etc)
  • What kind of Forces do you need to overcome with it? (Body Weight, External Load, Gravity, etc) 
  • What specific Body Positions does it teach? (Retracted Scapula, Neutral Spine, Braced Core, etc) 

 

Resistance Bands have a unique influence on all 3, and that's why I love them and use them on a daily basis. 

If I was to wear my High-Performance hat for a second and think about the tennis scene, there are 4 key areas that a High-Performance...

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Is Tennis a Good Workout?

How to stay healthy and enjoy playing tennis for life. 

One thing that I love about tennis, is that it brings people together, it is a game for life.  Studies have shown, that people who play tennis live longer, so why would you ever quit?  People quit when the game is no longer fun.  Suffering from an injury is not fun!  I have had the privilege of working with the Rogers Cup WTA tour over the past twenty years. By far the most common reason that the pros retire from the tour is the emotional fatigue that comes from dealing with injury after injury. It’s not just the pros that are plagued by injury, just look around the courts and notice how many people have a strap on their elbow, or compression sleeve on their knee or ankle.  So why are injuries so common in tennis?

 

Two types of common tennis injury:

First of all, there are two types of tennis injuries, acute and chronic.  An example of an acute injury is when you fall on the court...

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3 Tennis Tips To Improve Your Tennis Conditioning

Most people struggle to improve their tennis conditioning (recovery between points, endurance) on a consistent basis. They get to a point where things plateau or even worse tennis injuries occur. Is that you? Maybe you have been there before. 


Having been tennis fitness trainers for over 20 years, we have found this can be due to a number of factors (poor technique, doing the wrong training, motivation, knowledge, application, attitude). I have found that when some simple questions are asked, players know at least 3 things that they can do better straight away to help them improve how they train and apply themselves to their conditioning training.


Finding these 3 things can get players going, boost their motivation, and push them forward. They are often simple things (you don’t want to get too complicated). It’s the realization that they can create change instantly, that is enough to shift their thoughts and will get them seeing things differently,...

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Tennis Drills For Kids

When we were running our tennis gym in Sydney, we had many young athletes who would come through the doors. One of my missions with young players was and still is to turn them into problem solvers. 

Some work it out quicker than others, the ones who generally learn this necessity slower are the ones who generally have the parent, coach, or tennis trainer always doing things for them. 

A classic example:  one day a young kid came in for his 3rd session, he was 10. I was finishing a session and told him to go on the bike for 2min, then skip for 2min, little did he know this was a test for him and his mother.   

He looked around and I said "the bike is down there, do you remember I showed you how to use it the last 2 weeks" The weeks prior I showed him how to set it up and get going.

Was he listening? I ask myself – How teachable is this kid. 

He wouldn’t move, I turned my back and continued to finish the session. 

He slowly...

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Biggest Mistake In A Tennis Workout Plan

As tennis trainers, we are always looking for the best tennis workouts, the best way to recover for tennis, and basically anything that helps players improve physically, mentally, or emotionally.

It is all about balance and finding what works for each person as an individual. There are a few areas that in our opinion are “givens” meaning everyone should do them. One of the most important is “Rest days”. We are always amazed at how many people contact us for advice and when we look over their tennis workout plan/schedule they have no rest day/s in a week.

Most of the time they say they don’t feel they need it. In this blog post, we will be looking at rest in relation to rest days, meaning a period of 24-36 hours of minimal physical activity for tennis players.

Why have a rest day? 

Simply put tennis athletes train to increase performance (that’s what we are aiming for). Performance increases are achieved through increased training loads...

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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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Tennis Mental Training (With Jelena Dokic)

Unbreakable - Have you read the book? The tennis journey of Jelena Dokic.
What an amazing read.

We had the privilege of interviewing Jelena recently for our blog series

“In the Mind of a Tennis Champion”

The insight Jelena gave us into her tennis journey was both inspiring and unsettling.

After listening back to the interview and having read her book, we realized how much she had endured and how resilient she had become. Jelena copped years of physical and emotional abuse from her father, centered around her tennis and her success on the court.

Imagine playing a match and knowing if you lost it you would cop a flogging when you walked into your hotel room, by the person who should be actually stopping someone from flogging you.

Putting up with this for years on end and on top of it dealing with the pressures and demands of being a top tennis pro. Reaching number 4 in the world whilst all this was going, it was a herculean effort, seriously.

Jelena's story unfortunately...

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Get Tips From Pro Tennis Coach and Tennis Trainer

 

Having been involved with tennis for over 20 years as a Tennis Trainer and a Tennis Mentor, I have realized how much I have learned from the game and those associated with it.

Having been involved with some of the best players in the world has meant I have also been around some of the best coaches in the world.

In my opinion, the role of the tennis coach is where a lot of the success and answers come from regarding a player’s career.

Outside the family dynamic, a coach should be someone of the highest influence for a player which when you think about it is a big responsibility. Think about this, how did Roger start out as a player?

He was coached by someone obviously very good and moved on to someone else very good. Along his journey, he worked out what works best for him from the knowledge and advice that was shared with him from; Coaches, trainers, and mentors.

As Tennis Trainers and Tennis Mentors, I have conducted 1000s of Tennis Workouts for players of all levels. I...

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Insight Into The Mind Of Tennis Champions - Tennis Podcast

 When we started our careers as tennis trainers, we never dreamed our journey would have gone as well as it has. We have met some amazing people along the way; Players, coaches, trainers, therapists, managers, tournament staff, fans, and everyone in between.

We have learned from the best in the business and now we thoroughly enjoy sharing our knowledge and experiences. 

Working with some of the best tennis players in the world gave us the reality of what it takes to make it. We learned lessons not only about tennis workouts and everything tennis but more importantly about life. That is the beauty of sport, the lessons we learn from winning, losing, working hard, getting up after getting knocked down, learning to compete in a fair manner, transcend beyond the court. 

As tennis trainers we believe it is as much about learning about the player; 

  • What motivates them!
  • What they do and don’t enjoy
  • Their personality traits
  • Their passions


This has always given us...

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Tennis Recovery Massage

Being a parent (father) myself with very active kids, I am always wanting to do what I can to better their training and competition experience.

Having been lucky enough to have had experience in training young tennis players for a long period of time, I do my best to get the most out of them, although it is never easy when it is your own kids!

I am always one for outsourcing services with our kids. I play guitar, but I get my son and daughter guitar lessons with someone. Giselle is an ex swim instructor, but we put our kids in swimming lessons. 

The one area we do not outsource is anything to do with strength training, flexibility, conditioning, etc. We do this for a living and do it well. 

Not everything needs to be outsourced and there are areas of being a tennis coach or tennis parent that you can really capitalize on. Recovery and preventing tennis injuries is a big one. 


One aspect, in particular, I would put high on the list, I recommend tennis parents,...

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