Tennis Tips

February Tennis Tip & A Shoulder/Rotator Cuff Workshop!


February 16, 2019

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How Should You Physically Recover After A Tennis Match?


Meet Michael Harmon

Owner and Physical Therapist at Harmon Physical Therapy, Michael Harmon, was born in Liberia, Africa, and later was raised in Wilmington, Delaware. After receiving his Bachelor of Science from The College of William and Mary, Michael went on to obtain a Masters of Physical Therapy from The University of Delaware. As a Physical Therapist for more than 15 years, Michael brings a unique combination of Outpatient Orthopedic experience, compassion, and the dedication to improve the health and well-being of those he treats. Michael is an expert in joint problems including: shoulder, knee, foot/ankle, low back and cervical treatment. Michael is an avid skier and loves spending time with his beautiful wife, Annie, and his energetic daughters, Edina and Eliana.

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Scroll down to Register for a Shoulder/Rotator Cuff Workshop by Michael Harmon of Harmon PT.

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Game-Set-Match, Inc. partner, Michael Harmon, owner at Harmon Physical Therapy, shared these tips below with us for post-match play recovery. He endorses these stretches & recovery methods as do we, of course exercising your best personal judgment on what's right for you. Please enjoy the article below & don't forget to scroll down to register for Michael's Shoulder/Rotator Cuff Workshop at Game-Set-Match, Inc. University Hills Plaza in Denver.


How Should You Physically Recover After A Tennis Match?

After a match or an intensive training session, the physical recovery phase is essential for making progress. There are several things that can be done to help recovery: active recovery, diet (including hydration), cold (shower, ice bath or cryotherapy) and massage. These different techniques will help you achieve optimum recovery and progress with your exercise. Find out the best ways to recover physically.

Active physical recovery

The aim of active recovery is to remove toxins, avoid muscle soreness and gradually bring the body back to a resting state. Active physical recovery is going for a jog or a bike ride at a moderate and relaxed pace, with your body as loose as possible. During this exercise, you are at 50 / 60% of your MHR (Maximum Heart Rate if you have a heart rate monitor), so at low intensity for 15 minutes. After your jog or bike ride, you should do some light stretches:  

Quadriceps Stretch (muscles at the front of the thigh)

While standing, bend your right leg and hold your right foot with your right hand. Bring your right thigh backwards while keeping your pelvis facing forward. Your left leg must stay straight during the stretch. You can use a wall to keep your balance. 2 x 6 seconds per leg.

 
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Hamstring Stretch

While standing, stretch out your right leg on the tennis net in front of you (or on a low wall) Lightly tilt your chest forward.

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Triceps Surae Stretch (calf muscle)

Position yourself facing a wall. Put the front of your right foot against the wall about 10 cm high while keeping your heel on the ground. Your left leg must be straight and slightly behind you to keep you balanced. Try to get your body as close as possible to the wall while keeping your foot, pelvis and shoulders aligned.

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Finish with a Relaxation Stretch

Lie down on your back. Slowly stretch your arms and legs as if you want to make yourself taller.

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Physical Recovery through Rehydration

During this period, hydration is extremely important. Your drink should be mineralized and rich in bicarbonates. Water and sodium for rehydration, bicarbonates for pH correction (as exercise lowers pH). Quite often forgotten about by sports people, magnesium is essential for the proper functioning of the human body. When it is deficient, recovery takes longer and performance levels drop. Sparkling water is a good source of sodium, magnesium and bicarbonates. Don’t be afraid to drink a lot of it after your tennis match.

Physical Recovery through Cold

For some years now, more and more top-level athletes have been taking ice baths or undergoing cryotherapy sessions in cool boxes so as to recover more quickly and to reduce muscle damage and inflammation. Even it cryotherapy centers are open to everybody nowadays, it is easier and less costly to apply cold yourself. A cold bath at a temperature of 15 °C/59*, for a few minutes, will lead to a quicker recovery. For more localized applications, you can use ice packs or ice bags. These can be applied for 5 to 15 minutes.

Recovery through Massage

In order to be effective, a sports massage must last between 20 and 30 minutes. Ideally, it should be carried out in a relaxing, temperate and calm place. Avoid noise, drafts and bright light. The direction of the massage is always from the end of the limb towards the base of the limb (for example, for a leg, from the ankle towards the knee; for an arm, from the elbow towards the shoulder).

Conclusion

After stretching:

1. Go for a light jog for 15 minutes

2. Stretch the hamstrings, quadriceps, calves and back (approximately 6 minutes)

3 Take an ice bath or shower (8 minutes)

4. Finish with a “relaxing” massage (10 minutes).

Don’t forget to drink sparkling water during this period.

Source: https://www.artengo.co.uk/advice/how-should-you-physically-recover-after-tennis-match-a_37660

ATTEND THIS FREE WORKSHOP with Harmon PT

IF YOU HAVE SHOULDER PAIN WHEN YOU:

Reach​ up​ high
Lift​ something​ heavy
Reach​ behind​ your​ back
Sleep​ at​ night
Reach​ into​ the​ back​ seat
Do​ work​ around​ the​ house​ or​ yard
Get​ dressed
You’ve TRIED EVERYTHING and just want to get back to normal.
 
WHAT YOU WILL LEARN AT THE ROTATOR CUFF AND SHOULDER WORKSHOP:
 

The​ Single​ Worst​ Position​ to​ Sleep​ in​ That​ Causes​ BIG​ Problems​ in​ the​ Shoulder​ and Rotator​ Cuff…
The​ #1​ Biggest​ Mistake​ People​ Suffering​ with​ Shoulder​ Pain​ Make​ Which​ Surprisingly Can​ Lead​ to Rotator​ Cuff​ ​ Surgery
The​ Common​ Causes​ of​ Rotator​ Cuff​ Problems…
The​ Top​ 3 Exercises​ for​ the​ Rotator​ Cuff…

 

Join us on Thursday, March 14th 6-7pm @GSM University Hills

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Topspin Tuesday Tip:

5 Mental Toughness Tips

GSM - October 10, 2017

TOPSPIN TUESDAY

 


5 Mental Toughness Tips
by Jeff Cooper
Updated May 29, 2017


Most tennis players are all too familiar with the difficulty of the mental half of tennis competition. The power of the mind is evident at every level, from Goran Ivanisevic or Jana Novotna at Wimbledon to an eight-year-old afraid to use any of her full strokes in her first tournament. Tennis is a gold mine for sports psychologists, and some players spend several hours each week just doing mental toughness exercises.


FIVE SIMPLE TECHNIQUES YOU CAN TRY RIGHT AWAY

1. The best all-around mental repair tool is the simple phrase, "only the ball." It cures, at least temporarily, most of the big pitfalls. Whether you're upset, angry, nervous, or just distracted, repeat this phrase to block out negative thoughts and return your focus to where it belongs, the ball.

2. Probably the hardest time to concentrate is when you're getting ready to return serve. Your opponent has the ball, so your mind seems to sense that this is an opportunity for a little time off. The next thing you know, your musings about which movie to watch tonight are rudely interrupted by a chunk of rubber and fuzz coming in at 90 m.p.h. A combination of three tactics can help keep your mind on the job:

While your opponent is preparing, try to focus on something undistracting, like your strings. (Strings get readjusted a lot more than needed because of this little trick.)
As she/he tosses the ball, try to watch it come out of her hand and say to yourself a long, drawn-out, "baaalll."
As she/he hits the serve, say "hit," followed by "bounce," then on your return swing, "hit."
The "baaalll" device seems to work well for most players without much of a downside. The "hit, bounce, hit" phrase is also popular but for some players it distracts more than it helps.


3. It's possible to become too analytical in the middle of a match, which will keep you from letting your strokes take their natural flow, but you don't want to shut down your analytical abilities either. If you miss a shot you shouldn't have, you'll dwell on it less if you take a moment to figure out what you did wrong, then say to yourself, "Okay, I won't do that again." It's usually a good idea to repeat the stroke right away with the correct motion. You might very well make the same error the next time the stroke comes up but just go ahead and apply the same process. Eventually you will get it right and, in the meantime, a little extra optimism won't hurt.

4. Learn versatility. If you have only one playing style and it's not working, your lack of strategic options also creates a shortage of mental safety valves. A key factor in psychological health, in general, is feeling empowered to choose different courses of action. If you have a Plan B, C, and D on the tennis court, the failure of Plan A is unlikely to cause despair. Tennis players often lose because at least a part of them secretly gives up. You won't give up while you have something else to try. Learn to play every part of the court and hit every kind of shot with every kind of spin.

You'll likely uncover a weakness in a seemingly invincible opponent. Variety makes the game more creative and interesting too.

5. Look alert, energetic, confident, and happy. Looking so will actually help you be so to a significant extent, and it will keep you from giving encouragement to your opponent. If your opponent is at all prone to choking, your look of ready confidence on the verge of seeming defeat might keep just enough doubt in her mind to make her cave under the pressure of closing out the match.


BOOKS WITH GOOD CHAPTERS ON MENTAL TOUGHNESS

Vic Braden's Tennis 2000: Strokes, Strategy, and Psychology for a Lifetime
Pat Blaskower's The Art of Doubles: Winning Tennis Strategies
For an entire book on mental toughness, check out Dr. James Loehr's Mental Toughness Training.

https://www.thoughtco.com/five-mental-toughness-tips-3208292
 
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Here at Game-Set-Match, Inc., we take pride in what we do. That's why we're happy to speak with you about any questions or concerns you may have.
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Topspin Tuesday - 3 Attack Shots Every Player Should Use

For RB

GSM - October 3, 2017

TOPSPIN TUESDAY


3 Attack Shots Every Player Should Use
By Scott Baker

I love catching an opponent off guard and taking an easy point. Here are three surprise attacks you can use to get the upper hand in your next singles match. I'm a big advocate of learning to play an "All-Court" game. That means getting to the net and practicing those volleys, which unfortunately many single players don't like to do. The payoff is big. The ability to execute shots from anywhere on the court is vital to a well-rounded game, which should translate into greater success on the court.
Some methods of surprise attacks force you to come to the net to finish the point. These attacks are effective because they happen so quickly, making it difficult for your opponent, who didn't expect you at the net, to respond to the shot. Your opponent will have much less time to react and may not be ready to defend your offensive position.

 
Attack 1: For the first method we will take a page out of the Andre Agassi book (a pure baseliner). This attack works best for baseliners, which most people are these days. Try mixing in the serve and volley play every so often. This works great because your opponent might be getting a little lazy on the return of serve. If they start returning your serve down the middle of the court this is your signal to start sneaking in a serve-and-volley play. This is a good way to catch your opponent off guard and walk away with an easy point.
 
I love to see Agassi serve and volley. He's not as graceful as a true serve-and-volley player. He doesn't have to be. If you ever watched Agassi use the serve and volley, you probably noticed he won the point almost every time. His opponent, and yours, will never expect it. This attack works well on big points, especially against an opponent known for playing it safe and just getting the ball back over the net. By the time they realize you came to the net to hit a volley, it's too late for them to do anything about it.

 
Attack 2: Another way you can effectively attack your opponent is to sneak into the net when they are chasing a deep ground stroke into the corner. Your opponent has had to hustle to the corner and possibly take a few steps back to hit the ball since it was hit so deep. You should come to the net as they move to the ball. Many times they don't even notice you have moved forward and they hit a defensive ground stroke, which you can knock into the open court with a volley. This is an effective attack if your initial shot is deep in the court and bounces high enough that it forces your opponent a few feet behind the baseline to hit the ball. This type of surprise attack doesn't happen off of approach shots as your opponent already knows you are coming to the net. This should be used during a regular baseline to baseline exchange of shots. When I execute this play I like to hit the ball with heavy topspin to the backhand side (or their weaker side). I'm usually at the baseline when I hit the shot. As soon as I realize I've executed a nice, deep shot, I close to the net quickly. Another key element is your footwork, not the speed of your feet, but the sound of your feet. If you can sneak in quietly, instead of thundering down the court, you'll have a better chance of surprising your opponent.

 
Attack 3: In an era where baseline tennis is dominating, the drop shot can be an effective attack. The drop shot might not sound like an attack. Remember, it's all about catching your opponent off guard and surprising them with an unexpected shot. The drop shot becomes painfully effective against tennis players who like to stand well behind the baseline to hit their shots. If you catch your opponent far back and they hit a fairly short shot, make them pay with a good drop shot. When they're that far behind the baseline they have a lot further to travel to get to a drop shot. This has the added advantage of forcing them out of their comfort zone from behind the baseline.

A well rounded player will use all of the above methods regularly. These shots are especially effective for those of you who play most of your games from the baseline. 
Attacking your opponent when they least expect is a huge advantage. The key is getting to the net when they're moving to the ball and moving towards the net early. If you hesitate to move to the net you could get stuck in an awkward spot and lose an opportunity.

Go for it on the court!


Source: https://www.active.com/tennis/articles/3-attack-shots-every-player-should-use?page=1
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Tennis Tip: Serve Ball Toss


By Molly Carr - July 28, 2017

Serve Ball Toss Tennis Tip

 

OLYMPUS DIGITAL CAMERAWhat if your toss is always “off” and thus your serve is always “off”? Here are several tennis tips that may help. Do not hold the ball in your hand when you toss; hold it in your fingertips. Begin the toss in front of your legs. Toss the ball up and forward toward where you imagine your point of contact.

Do not flick the ball with your wrist as you let go; and, remember to release the ball with your hand at as high a spot as is comfortable, at least as high as your head. If there is a short distance between the release point and the contact point, there is less of a chance that the ball will go off course.

Make certain to toss the ball only as far as the height at which you’ll make contact, or 3-4 inches higher. Higher tosses are more likely to stray, and even when they don’t, they’re more difficult to strike. Finally, reach after the ball with the arm with which you tossed it. These tennis tips should help you keep your toss on target.

optimumtennis.com

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5 Simple Tennis Tips


By Molly Carr - June 22, 2017

Get Your Tennis Game Strong With These 5 Simple Tennis Tips

free tennis tips

Swish, squeak, thwack…. Ahhh the sweet, sweet sounds of summer. Wait, no, the sweet sounds of tennis. Summertime = tennis time, so either word fits, right?

As the days get longer and the sunshine gets warmer, it’s the perfect time to start working on your game. Dust off your racket and take a moment to learn five, quick, and useful tips to improve your tennis game.

free tennis tipsThese five tips come from Riemer Sijbring, the Tennis Pro at Santa Barbara Beach & Golf Resort in Curacao. Curacao experiences summer-like weather all year long, and as a result, Riemer gets to work on his game, and help others work on theirs, all-year-long.

Raised in the Netherlands, Riemer has traveled across Europe throughout his tennis career. He played in the Netherlands, Germany, and Portugal, and eventually made his way to idyllic Curacao where he remains today (because really, after visiting Curacao one does find it hard to leave).

Full of experience and knowledge, when asked which tips are most useful and easily implemented, Riemer responded with five of his favorite tips from Peter Burwash International (PBI) tennis tips. Riemer believes in the philosophy and teaching of PBI, and has shared the following for your enjoyment – and use!

Here Are Five Free Tennis Tips

1. Loose Wrist on The Serve

free tennis tips - serveMaintaining a relaxed wrist on the serve is fundamental for power. The action on the serve is similar to throwing a ball. When your arm and wrist are loose you’re able to throw the ball farther. You can’t throw far with a tight arm. In the same way, a loose wrist allows you to “snap” on top of the ball and hit your serve with more power. The wrist also has to be loose in order to determine the direction that you give your serve.

2. Balance on The Serve

Another fundamental on the serve is balance. You have to be in balance on the serve for good power and direction. Many times people move their front foot or even both feet on the serve after they’ve tossed the ball, which causes them to be off balance and makes them more likely to hit the serve in the net or out. Keep your front foot in the same position for balance, whether you step in with the back foot or keep it anchored to the ground. You’ll find many more of your serves going in.

3. Think “Catch” on The Volley

Whenever you volley, hold the racket up high, well in front of your body in the ready position, and think “catch” as you step forward to make contact with the ball. Step forward with a crossover step whenever you can. Keep your racket out in front of your body the whole time: don’t take a backswing. The motion of the volley is very similar to catching a ball. Have your partner feed a ball and catch the ball out in front of you without your racket a few times to practice the motion, then practice with your racket.

4. Avoid Taking Your Racket Back on Every Shot

free tennis tips - serveJust as you shouldn’t take your racket back on the volley, there are many more instances on the tennis court when you shouldn’t be taking your racket back. Think of the return of serve, especially when you’re playing against someone with a powerful serve. You’ll find yourself hitting the ball late and missing the return every time if you take a big swing at the ball. Just try to block the ball back. The same goes for a hard hit ball, or a ball hit right at your body. In these cases, just make contact with the ball and the strings of your racket and the power of the incoming ball will do the work. Don’t always think racket back as the ball is approaching, rather think to prepare the racket, which can sometimes mean taking a backswing and sometimes mean just blocking the ball back.

5. Split-Step

This is a tip on footwork. Make sure you do your “split-step”, which is a little hop right at the moment or even slightly before your opponent or hitting partner makes contact with the ball. You’ll find yourself being able to get to more balls. Don’t stand flat-footed waiting for the ball. High-level club players all the way up to the best players in the world from Federer, Nadal, Serena Williams, to Sharapova, all split-step before each ball they hit. So you should too!

Source:  http://mosaictraveler.santabarbararesortcuracao.com/2017/04/20/5-free-tennis-tips/

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