Showing posts with label Tips. Show all posts
Showing posts with label Tips. Show all posts

Sunday, June 5, 2011

Exercise Tips for Tennis

As you can imagine, tennis is a very strenuous sport that requires a lot of energy as well as a really good physical condition in order to play successfully.  This does not mean that you need to be a professional athlete to play well though.  Of course the professionals have a physical trainer to help them, but you can achieve some of the same benefits by simply ensuring that you are doing exercises that will help you improve your game.  How long you devote to exercise depends entirely on you, but you will be very glad you invested the time.

Running is one of the best things you can do.  Whether you run at a full run or you choose to just jog does not matter as much.  However the fact that you are running is phenomenal.  If you stop and think a lot of tennis involves running back and forth across the court.  If you have the energy to do this and do it without running out of breath then you are well onto the right track to ensure that you are in good physical shapeRunning from one end of the court to the other and losing your breath in between will make it much harder for you to successfully play.

You are also going to need to work on strengthening your abdominal muscles.  Having a good strong core with toned abs will help you achieve a powerful swing.  While you do not need washboard abs you do need to ensure that you can control your abdominal muscles while you are playing.  This means you are going to have to resort to some sit-ups and crunches to ensure that your stomach muscles are toned.

The muscles in your back cannot be ignored either.  Using various workout equipment you can generally tone these in just a few minutes a day or however often you work out.  Taking some small weights and focusing heavily upon repetitions rather than the actual weight amount is quite helpful in order to improve your overall back strength.  Remember, many of the racquets that are used are quite heavy, so having the strength to lift them is important.

The arms and legs need to be toned as well.  To do this some leg curls, arm curls and a bit of lifting weights can help.  Once again you need to focus on repetitions since this is going to help you greatly while you are playing.  The pure muscle mass is not as important as the ability to maintain your energy and strength during a match.  You should strive to work towards higher numbers of reps regardless of which workout method you chose rather than pushing to bench press 300 pounds.

The final thing you need to work at is stretching.  If you are doing proper stretches before any workout and before actually playing you are going to ensure that your muscles are in top shape.  This will allow you to be a little bit looser in your playing without always being injured if you step slightly wrong.  If your muscles are able to bend, flex and stretch without tearing or pulling immediately you will be able to avoid a lot of injuries.  Make sure that you are always stretching as part of any exercise routine that you engage in to make sure your muscles are in top condition.

CHOP, HALF VOLLEY, AND COURT POSITION.

Chop stroke.
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In Tennis, a chop stroke is a shot where the angle towards the player and behind the racquet, made by the line of flight of the ball, and the racquet travelling down across it, is greater than 45 degrees and may be 90 degrees. The racquet face passes slightly outside the ball and down the side, chopping it, as a man chops wood. The spin and curve is from right to left. It is made with a stiff wrist. 

The slice shot merely reduced the angle mentioned from 45 degrees down to a very small one. The racquet face passes either inside or outside the ball, according to direction desired, while the stroke is mainly a wrist twist or slap. This slap imparts a decided skidding break to the ball, while a chop "drags" the ball off the ground without break. 

The rules of footwork for both these shots should be the same as the drive, but because both are made with a short swing and more wrist play, without the need of weight, the rules of footwork may be more safely discarded and body position not so carefully considered.

Both these shots are essentially defensive, and are labour-saving devices when your opponent is on the baseline. A chop or slice is very hard to drive, and will break up any driving game.

It is not a shot to use against a volley, as it is too slow to pass and too high to cause any worry. It should be used to drop short, soft shots at the feet of the net man as he comes in. Do not strive to pass a net man with a chop or slice, except through a big opening.

The drop-shot is a very soft, sharply-angled chop stroke, played wholly with the wrist. It should drop within 3 to 5 feet of the net to be of any use. The racquet face passes around the outside of the ball and under it with a distinct "wrist turn." Do not swing the racquet from the shoulder in making a drop shot. The drop shot has no relation to a stop-volley. The drop shot is all wrist. The stop-volley has no wrist at all.

Use all your wrist shots, chop, slice, and drop, merely as an auxilliary to your orthodox game. They are intended to upset your opponent's game through the varied spin on the ball.

The half volley.
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This shot requires more perfect timing, eyesight, and racquet work than any other, since its margin of safety is smallest and its manifold chances of mishaps numberless.

It is a pick-up. The ball meets the ground and racquet face at nearly the same moment, the ball bouncing off the ground, on the strings. This shot is a stiff-wrist, short swing, like a volley with no follow through. The racquet face travels along the ground with a slight tilt over the ball and towards the net, thus holding the ball low; the shot, like all others in tennis, should travel across the racquet face, along the short strings. The racquet face should always be slightly outside the ball.

The half volley is essentially a defensive stroke, since it should only be made as a last resort, when caught out of position by your opponent's shot. It is a desperate attempt to extricate yourself from a dangerous position without retreating. never deliberately half volley.

Court position.
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A tennis court is 39 feet long from baseline to net. There are only two places in a tennis court that a tennis player should be to await the ball.

1. About 3 feet behind the baseline near the middle of the court, or

2. About 6 to 8 feet back from the net and almost opposite the ball.

The first is the place for all baseline players. The second is the net position.

If you are drawn out of these positions by a shot which you must return, do not remain at the point where you struck the ball, but attain one of the two positions mentioned as rapidly as possible.

The distance from the baseline to about 10, feet from the net may be considered as "no-man's-land" or "the blank." Never linger there, since a deep shot will catch you at your feet. After making your shot from the blank, as you must often do, retreat behind the baseline to await the return, so you may again come forward to meet the ball. If you are drawn in short and cannot retreat safely, continue all the way to the net position.

Never stand and watch your shot, for to do so simply means you are out of position for your next stroke. Strive to attain a position so that you always arrive at the spot the ball is going to before it actually arrives. Do your hard running while the ball is in the air, so you will not be hurried in your stroke after it bounces.

It is in learning to do this that natural anticipation plays a big role. Some players instinctively know where the next return is going and take position accordingly, while others will never sense it. It is to the latter class that I urge court position, and recommend always coming in from behind the baseline to meet the ball, since it is much easier to run forward than back.

Should you be caught at the net, with a short shot to your opponent, do not stand still and let him pass you at will, as he can easily do. Pick out the side where you think he will hit, and jump to, it suddenly as he swings. If you guess right, you win the point. If you are wrong, you are no worse off, since he would have beaten you anyway with his shot.

Your position should always strive to be such that you can cover the greatest possible area of court without sacrificing safety, since the straight shot is the surest, most dangerous, and must be covered. It is merely a question of how much more court than that immediately in front of the ball may be guarded.

A well-grounded knowledge of court position saves many points, to say nothing of much breath expended in long runs after hopeless shots.

Beginners Tournament Tips

If you have decided that you want to try your hand at a few tournaments you are likely to be looking at a very long and hard road ahead of you.  While a tournament can be a lot of fun, it can also be a huge hassle if you do not approach it with the right mindset and fully prepared both mentally and physically.  However, if you are prepared then a tournament can be a great learning experience for you. 

Always get a good night’s sleep before the tournament.  Never try to play in a tournament after you have only gotten 2 or 3 hours of sleep.  You increase the risk of getting hurt badly if you are overly tired and you really run the risk of making numerous mistakes.  All of this compounded together will result in a very bad experience with a tournament. 

Pack your bag for the tournament the night before.  At the wee hours of the morning, you really do not want to be searching around your room looking for your tennis racquet.  If you pack your bag the night before then you are setting yourself up to be successful.  However, searching around for items that you need will have you leaving the house thoroughly stressed out and ready to rip your hair out before you even arrive at the tournament. 

Eat a good breakfast high in carbohydrates.  This will allow you to have plenty of energy to ensure that you can play a good game.  If you skip over breakfast, you are going to be more concerned with your empty stomach rather than playing the best game possible.  If you are going to be at the tournament all day, you also need to ensure that you take a couple of healthy snacks along as well.  This will allow you to keep your energy level up and make sure that you can concentrate on the important aspects of the game.

Always act self-confident.  If you look as if you are scared, you are going to be more likely to make mistakes.  Realize that you need some experience with competitions and playing against new players in order to really boost your mental strength.  If you are not looking confident then your opponent may be successful in psyching you out which can really harm your game.  If you act and look confident then you are going to be much more likely to scare or worry your opponent, which will automatically give you the upper hand.

You should also take the time to prepare your outfit at least a day before the tournament.  If something can go wrong it will, this means that your cute little dog will run off with your socks, shorts or even chew on your shoes.  Preparing ahead of time would ensure that you have an extra pair of shoes on hand in case this comes up and have ensured that all of your clothes are put up in a safe place where you will not have to worry about them becoming the dog’s favorite chew toy.  Remember, being prepared will allow you to really boost your confidence, after all there is nothing worse than losing a match before you even start playing because you freaked out over a small problem.

As a final preparation, you should ensure that you spend some time practicing the day before the tournament.  This will allow you to practice your skills and ensure that you have mastered your killer backhand before you show it off to everyone at the competition.  If you are able to practice the morning of the competition even better, but be careful not to overdo the early morning practice.  You need your strength and energy for the competition itself.  Always ensure that you have practiced any skills that you plan to use at the competition, because this is not the appropriate time to try out new skills that you have not had time to thoroughly practice.
 
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