Archive for July, 2010

Increase Your Chances Of Winning The Point In Tennis By

By · July 24, 2010 · Filed in Coaching, Education · No Comments »

It’s amazing how many people lose the point in tennis by hitting the tennis ball at the bottom of the net. If you observe carefully more people hit the ball into the bottom of the net then miss the ball by hitting it wide or long.

How does one increase their chances of winning the point in tennis or for that matter winning the tennis game? Simple…Don’t miss the ball and it is literally impossible to lose. However, for this article I want to share with you how to increase your chances of winning.

Many times over and over again, I instruct people who have taken tennis lessons from me. Hit the tennis ball 3 to 5 feet over the net. That’s RIGHT! When you hit the ball 3 to 5 feet over the net it is literally impossible to hit the ball into the bottom of the net. (more…)

Why You Need a Pre Serve Routine in Tennis

By · July 23, 2010 · Filed in Coaching, Education, Training · No Comments »

The serve is considered by most tennis experts to be the most important shot in the game of tennis.

After all, if you can serve well and hold your serve during a match then you cannot lose, or at the very least you will end up in a tie-break situation.

It is also the one and only shot in the game that you have total control over.

Unlike every other shot and situation that occurs during a tennis match where you are reacting to the shot of your opponent, the serve is the first shot of every point and as such gives an opportunity to the server to deliver the ball in a manner that totally suits them.

The direction, the pace, the spin etc. is totally at the mercy of and is the decision of the server and no one else.

It is for this reason alone that you should make full use of this fact and develop a delivery that can at least put you in the driving seat for the point if you don’t manage to hit an ace or unreturnable delivery.

The big thing that most players overlook is the fact that just as the physical actions that make up the serve itself need to be practised, so do the physical and mental elements that surround the preparation of the shot in order to maximise it’s effectiveness.

This means the development of a physical and mental pre-shot routine to help you reproduce the best serve you can again and again and again and again.

All of the top players use pre-serve routines before every serve. This ranges from the very simple ball bouncing of Roger Federer to the complex almost compulsive sock, hair and pants adjusting routine of Rafa Nadal.

Just as no two players have the same forehands and backhands or indeed service actions, there are also differences between all the players in regard to their physical pre-serve routines even though they all will share some fundamentals such as:

I. Taking up of a comfortable stance.

II. Ball bouncing and/or some kind of regulated motion for rhythm.

III. Visually honing in on the target area.

The same can also be said of the mental pre-serve preparation, where important elements include:

I. Positive decision making about where to hit the serve.

II. Deciding what type of serve to hit.

III. Visualization of the balls flight to the target. (more…)

Fast Tennis Serves for Consistent Aces

By · July 20, 2010 · Filed in Training · No Comments »

Before I tell you about the single most effective upper body exercise for increasing the power of your tennis serve, I want to tell you that increasing the explosiveness of your serve isn’t created JUST from explosive upper body strength. you’ll need to develop explosive power in your lower body and be able to transfer this power up your body to your racquet. Secondly, you must develop strength endurance and the ability to recover between points, so that you can give 100% on every shot.


If you’re not able to increase your endurance and have the ability to recover quickly between points, your power will diminish as the match goes on.. (more…)

Differences Between Singles And Doubles In Tennis

By · July 19, 2010 · Filed in Coaching · No Comments »

Singles, the greatest strain in tennis, is the game for two players. It is in this phase of the game that the personal equation reaches its crest of importance. This is the game of individual effort, mental and physical.

A hard 5-set singles match is the greatest strain on the body and nervous system of any form of sport. Singles is a game of daring,  dash, speed of foot and stroke. It is a game of chance far  more than doubles. Since you have no partner dependent upon you,  you can afford to risk error for the possibility of speedy victory. Much of what I wrote under match play is more for singles than doubles, yet let me call your attention to certain peculiarities of singles from the standpoint of the spectator.

A gallery enjoys personalities far more than styles. Singles brings two people into close and active relations that show the idiosyncrasies of each player far more acutely than doubles. The spectator is in the position of a man watching an insect under a microscope. He can analyze the inner workings.

The freedom of restraint felt on a single court is in marked contrast to the need for team work in doubles. Go out for your shot in singles whenever there is a reasonable chance of getting it. Hit harder at all times in singles than in doubles, for you have more chance of scoring and can take more risk.

Singles is a game of the imagination, doubles a science of exact angles.

Doubles is four-handed tennis. Enough of this primary reader definition.

It is just as vital to play to your partner in tennis as in bridge. Every time you make a stroke you must do it with a definite plan to avoid putting your partner in trouble. The keynote of doubles success is team work; not individual brilliancy. There is a certain type of team work dependent wholly upon individual brilliancy. Where both players are in the same class, a team is as strong as its weakest player at any given time, for here it is even team work with an equal division of the court that should be the method of play. In the case of one strong player and one weaker player, the team is as good as the strong player can make it by protecting and defending the weaker. This pair should develop its team work on the individual brilliancy of the stronger man. (more…)

A Training Session for Roger-Federer

By · July 17, 2010 · Filed in Training · 7 Comments »

www.tenniscruz.com All the talk about how improved is the training of top tennis players is a bunch of hogwash! Why? www.tenniscruz.com

Understanding The Psychology Of Physical Fitness For Tennis

By · July 16, 2010 · Filed in Coaching · No Comments »

Being physically fit is one of the most important requirements of playing tennis. Strength, intensity and sensitivity to tennis are only possible if all the physical, mental, and nervous systems of an individual player are in tune with one another. To achieve heightened this level of preparedness requires regular and methodical training on the part of the tennis player in order to succeed.

To keep and maintain the body’s peak efficiency, a tennis player needs regular hours of sleep and a healthy diet. Eating the proper diet is particularly important in order to be able to perform at peak levels and not sustain unnecessary injury or losses on the court. A tennis player should not drink nor smoke as these two substances will certainly degrade any amount of physical fitness and preparation in a very short period of time. Both substances affect a person’s ability to think clearly and objectively and affects a player’s ability to sustain prolonged physical activities which may be necessary at any given point during match play.

During the game itself, tennis players need all the concentration they can muster and this is only possible if their body and mental preparation is well done before the game. It is useless to worry before, during and after a match, what is important is to be able to play the game with all your heart including mental and physical abilities.

Never allow yourself to get nervous before a match as this would definitely slow you down. (more…)

4 Steps to a Tennis Speed Training Programme

By · July 9, 2010 · Filed in Fitness, Training · No Comments »

Have you wondered what it would be like to be fast?


Do you want to possess the ability to change direction on the spot?


Do you want to dominate opponents with your blistering speed?


Do you want to win matches because you are just too quick?


1. Proper Warm-Up and Cool-Down


Training for Tennis Speed is all about maximum effort and intensity, so a proper DYNAMIC warm-up (no static stretching in the warm up!) is ESSENTIAL as your muscles will be working at full capacity.


The rate of muscular contraction is very high during speed training so if you don’t take the time to warm up properly you really run the risk of injury.


The same can be said of the cool-down period after training. (more…)

Circuit Training for Tennis

By · July 8, 2010 · Filed in Fitness, Training · 1 Comment »

Get fit to play, don?t play to get fit is a very well known saying and you should all know that doing some fitness work along side your lessons and practise sessions will improve your performance as well as making you less prone to injury.


Well, if you are looking for the perfect way to train all the components of fitness you need to improve your game in the same session, then you need look no further than circuit training.


Circuit training is an exercise format that normally utilises between 6 and 10 exercises that are completed one after another (the circuit!!) for a specified number of repetitions or time period before moving onto the next exercise. The completion of one exercise and the beginning of the next are separated by brief timed rest intervals and each circuit by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training and your training objective. (more…)

The Fundamentals Of Tennis

By · July 6, 2010 · Filed in Coaching · No Comments »

I trust this initial effort of mine in the world of letters will find a place among both novices and experts in the tennis world. I am striving to interest the student of the game by a somewhat prolonged discussion of match play, which I trust will shed a new light on the game.

May I turn to the novice at my opening and speak of certain matters which are second nature to the skilled player?

The best tennis equipment is not too good for the beginner who seeks really to succeed. It is a saving in the end, as good quality material so far outlasts poor.

Always dress in tennis clothes when engaging in tennis. The question of choosing a racquet is a much more serious matter. I do not advocate forcing a certain racquet upon any player. All the standard makes are excellent. It is in weight, balance, and size of handle that the real value of a racquet frame depends, while good stringing is, essential to obtain the best results.

After you have acquired your racquet, make a firm resolve to use good tennis balls, as a regular bounce is a great aid to advancement, while a “dead” ball is no practice at all.

If you really desire to succeed at the game and advance rapidly, I strongly urge you to see all the good tennis you can. Study the play of the leading players and strive to copy their strokes. Read all the tennis instruction books you can find. They are a great assistance.

More tennis can be learned off the court, in the study of theory, and in watching the best players in action, than can ever be learned in actual play. I do not mean miss opportunities to play. Far from it. Play whenever possible, but strive when playing to put in practice the theories you have read or the strokes you have watched.

Never be discouraged at slow progress. The trick over some stroke you have worked over for weeks unsuccessfully will suddenly come to you when least expected. Tennis players are the product of hard work. Very few are born geniuses at the game. (more…)

How to Recover Quickly From Endurance Exercise

By · July 5, 2010 · Filed in Coaching · No Comments »

To get the most out of every workout and get your best results, it is imperative not only to work hard, but to recover. Many triathletes are Type A, overachievers. They have the “work hard” principle down, but often overlook the basic training principle of recovery in their training programs.  As a result, many are overtrained from an accumulation of workout and life stresses paired with insufficient recovery.   This can further lead to overuse or burnout, which can be detrimental to health.  Simply, recovery can be described as the adaptations to workloads after training or competition. For a healthy, functioning athlete, recovery is a positive response to training stimuli leading to adaptation to those stressors.

To reach your full potential as an athlete, you need to be able to train hard, but also be able to train smart, which can be a delicate balance.  Hard work alone will not produce the desired results.  The benefits of recovery will increase an athlete’s ability to tolerate more work as well as their capacity to work more efficiently. This, in effect, promotes better adaptation to training.  Therefore, recovery can be the athlete’s “secret weapon”.  If an athlete can train harder and longer and adapt to the workloads, he or she will become faster.   (more…)