Mastering Cross-Dominance

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The Tennis Whisperer program’s primary goal is to help you play better using the skills you already have. In this message, we focus on overcoming your natural dominance—particularly in footwork.

From birth, we are neurologically predisposed to favor either the right or left side, often leading us to rely on one dominant hand and sometimes one eye. When learning tennis, initial coaching often emphasizes this natural dominance, further ingraining these preferences.

What many don’t realize is that you can be right-handed but have a dominant left foot or left eye, a phenomenon known as “cross-dominance.”

For example, right-handed, left-eyed players often find forehands easier because the dominant eye remains in sight of the ball. Backhands, however, can be challenging, as players may struggle to maintain the ideal stance while keeping the ball in view. The solution? An open stance can help neutralize the eye dominance, allowing for more balanced play.

While strength training can develop your non dominant side, improving balance requires more than muscle alone. Coordination among your eyes, hands, and feet is essential for consistent performance on the court.

Consider the return of serve. Moving toward the ball from a standing start while maintaining balance relies heavily on foot dominance, which affects stance, stroke, and footwork.

In our short video, we demonstrate techniques to “balance out” foot dominance by building new neural pathways. Notice how our model, Pamela, uses a crossover step to trap the ball on either side. Practicing with a partner is ideal, but a wall can work well if you’re training solo.

Start slowly, and be patient with yourself—it takes time to rewire your neural pathways, especially if you’ve played for many years.

The good news? You can teach an experienced player new tricks. So, enjoy the learning process and have fun as you expand your skills!

The Tennis Whisperer

https://youtu.be/c6GGXi-Ubd4
Whisperer Basic Crossover Step Exercise

Medvedev: Mind over Matter

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Russian Daniil Medvedev recovered from two sets down to outlast  Zverev, 5-7 3-6 7-6 7-5 6-3 in a gruelling semi-final and join Sinner in Sunday’s final.

“I was a little bit lost,” Medvedev admitted to Jim Courier when they were finally done, “but during the third set I started saying to myself that if I lose this match, I just want to be proud of myself. I want to fight until the end, fight for every point, and if I lose, I lose. And I managed to win, so I’m very proud.”

Medvedev has been sweating it out there for more than 20 hours, lost eight sets and twice recovered from two sets down. No-one has done that at the Australian Open since Pete Sampras in 1995. Small wonder Medvedev looked bedraggled when he was done. Then again, he always looks that way.

Quirky as ever, but less irascible, Medvedev at last has won fans and favour in this tournament. It’s been by design. He said he had decided between seasons to make a concerted effort to avoid aggravation – from opponents and crowds – and channel all his powers into his tennis.

“I want to play tennis. I want to be proud of myself. I want to fight. So could this help me win all of these matches? Possibly, yes. But I also don’t want to say yes one month ago I decided this and then suddenly I’m winning all these matches. Life is not that easy.

The first set could have been a chapter from Sun Tzu’s The Art Of War. Having played 18 times previously, it was as though they knew each other’s game so well that neither could surprise each other strategically. It made for an intriguing deadlock.

Medvedev used his patent return-of-serve tactic, standing so far behind the baseline that he was not so much receiving as fetching. In a manner, it worked.

In the second set, Zverev, though an inconsistent net player, decided to exploit all the space Medvedev was giving him by advancing on the net more often. It worked; two more breaks sped him to a 2-0 lead. Ordinarily, you might have expected Medvedev to have a Plan B up his own sleeve. Perhaps he did, but he was serving too poorly for it to matter. In the first two sets, Zverev broke him five times.

Back against the wall, Medvedev moved up the court, trying to crowd Zverev’s serve, doubling his few net approaches and retrieving spectacularly several times. It worked. At these closer quarters, Medvedev’s smarts told, though Zverev stayed with him to the tie-breaker.

Bit by bit, this grew into a saga. In the fourth set, Medvedev fashioned one break point with a perfect stop volley, another two points later with a pinpoint lob. Either would have led to him serving out the set.

But Zverev saved both with big serves, and then Medvedev appeared to have self-immolated when a double fault in the tie-breaker delivered Zverev’s seeming victory on a platter. But he didn’t take it, and in a cruel twist, Medvedev horribly framed a return of serve, only for it to plop over the net to send the match into a fifth set.

Five games into the fifth set, the match reached its last pass when a tiring Zverev netted a volley to fall two break points down. Sorely knowing the implications, the German belted his racquet into the offending net. Duly, he lost the game, and with it the last of his earlier momentum, and Medvedev won the mental game! Extraordinarily, having lost his serve five times in the first two sets, he was not broken again for the match.

“I would say this court is not my best court in terms of my performance and my actual self-esteem,” he said to Courier. “That’s why many times I had to dig deep during this tournament. So I’m gonna be the happiest man on the planet (if I win). But for this I need to play pretty well and win three sets on Sunday.”

Source: SMH

 

 

Overcoming Mental Blocks in Exercise

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Reframing Excuses as Obstacles

  • Challenge Perceptions: Stop viewing reasons for not exercising as “excuses”. This mindset may induce guilt or self-criticism.
  • Expert Insight: Katy Milkman, behavioral scientist, emphasizes the importance of treating these reasons as genuine obstacles.
  • Strategy Development: Instead of solely focusing on goals, devise specific plans and strategies to overcome these hurdles.

Conquering Common Exercise Barriers

  1. Limited Time
    • Expert Advice: Kate Baird suggests starting with short bursts of activity.
    • Practical Tips: Integrate movement into daily tasks, like walking during lunch or doing squats between meetings.
    • Goal: Aim for 150 minutes of aerobic activity and strength training weekly.
  2. Feeling Self-Conscious
    • Expert Advice: Kelly Roberts recommends finding comfort in exercise through various means.
    • Solutions: Exercise at home, seek supportive communities, or find more welcoming fitness spaces.
  3. Financial Concerns
    • Expert Insight: Grayson Wickham highlights the effectiveness of bodyweight exercises and free workout resources.
    • Activities: Incorporate planks, push-ups, and stretching into routines without financial burden.
  4. Weather Constraints
    • Expert Perspective: Dr. Edward Phillips suggests adapting to weather changes by varying exercise routines.
    • Opportunities: Use different seasons to explore new activities or focus on different aspects of fitness.
  5. Limited Space
    • Expert Opinion: Even a small space like that for a yoga mat is sufficient for a variety of exercises.
    • Alternatives: Use resistance bands, jump ropes, or consider outdoor spaces as potential workout areas.
  6. Physical Pain
    • Medical Advice: Consult experts for safe exercise methods if experiencing chronic pain.
    • Benefits: Physical activity can often help manage and reduce chronic pain symptoms.
  7. Persistent Fatigue
    • Adaptation Strategies: Identify personal energy peaks for exercise and start with short, mood-boosting activities.
    • Focus: Choose less intense forms of exercise and prioritize adequate sleep.
  8. Lack of Enjoyment
    • Finding Joy in Movement: Explore different forms of physical activity that bring personal joy.
    • Motivation Technique: Use “temptation bundling” by pairing exercise with enjoyable activities like listening to podcasts.

Conclusion: By identifying personal barriers and implementing expert-recommended strategies, individuals can effectively integrate exercise into their lifestyles, overcoming mental blocks and enhancing overall wellbeing.

Will Sinner Prevail Against Joker’s Tactical Shifts?

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Read more

How to Find a Way to Win

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Mirra Andreeva somehow rallied from a 1-5 final-set deficit on Friday to eliminate Frenchwoman Diane Parry. Along the way, Andreeva tossed her racquet in disgust, and bit so hard into her left arm that she left a mark.
‘‘ At 5-1 , I don’t know, I just tried to win at least one more game to not go 6-1 , 1-6 , 6-1 . What is that score?’’ Andreeva said. ‘‘ I just tried to win one more game to at least be 6-2 in the third.
Then [at] 5-2 , she has match points. I’m going to the net. I’m thinking, ‘Am I crazy?’. I’m going to the net on match point. But then she missed a ball.
The adrenaline [kicked in], the desire, the feeling that I want to win … I feel like when you’re coming back from this score, it’s kind of easy on a mental side for you.
It’s easier than for your opponent because you’re on the run, you have all the adrenaline. That’s what I had today.’’
Now, to explain Andreeva’s bemusement towards being at the net at such a crucial moment. She ventured to that unfamiliar territory only nine times!
Source SMH 21Jan25
… 
Please excuse any typos as this was sent from my iPhone

 

HEAT AND HUMIDITY, THE ELITE ATHLETES’ UNSEEN ADVERSARIES

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Heat and humidity have a significant impact on elite athletes, particularly tennis players at tournaments like the Australian Open. Key points include:
1. **Heat as an Invisible Adversary**: Elite tennis players, despite their fitness, are highly susceptible to the challenges posed by heat, especially in tournaments like the Australian Open and US Open. These conditions test their endurance and physical limits.
2. **Impact on the Human Body**: Exposure to high temperatures and solar radiation increases skin temperature and core body temperature. This leads to increased heart rates and a feeling of intense heat, even without physical exertion.
3. **Body’s Response Mechanisms**: The human body attempts to regulate its temperature through increased blood flow and sweating. In high temperatures, blood flow to the skin can increase significantly to dissipate heat, and sweat evaporation becomes a critical cooling mechanism.
4. **Challenges of Humidity**: High humidity can severely reduce the body’s ability to cool itself through sweat evaporation, leading to increased risks of overheating and heatstroke.
5. **Effects on Athletic Performance**: Heat stress can lead to reductions in athletic performance, including decreased endurance, slower running speeds, reduced VO2 max (maximum oxygen consumption), and increased muscle fatigue.
6. **Dehydration and Performance**: Heat and sweating can lead to dehydration, which further impairs performance by reducing blood volume and oxygen delivery to muscles.
7. **Rising Temperatures at the Australian Open**: There is evidence that temperatures have been rising at the Australian Open over the years, leading to more days of extreme heat and challenging conditions for players.
8. **Heat Management Policies**: The Australian Open employs a heat management policy that includes monitoring environmental factors and potentially halting play under extreme conditions.
9. **Heat Acclimation Training**: Athletes increasingly use heat acclimation training to adapt their bodies to high temperatures, improving their cooling mechanisms and overall performance in hot conditions.
10. **Sweat Testing for Personalized Hydration**: Some players undergo sweat testing to determine individual sweat rates and compositions, allowing them to create personalized hydration strategies to combat the effects of intense sweating.
11. **Risk of Overheating During Competition**: Even though players might be aware of their body’s struggle in the heat, the competitive nature of the sport can push them beyond safe limits, necessitating official intervention through heat policies.
Source: SMH 21Jan24

 

Alcaraz Prematch Balance Exercise

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This week’s question comes from a visitor to the Australian Open in Melbourne.  “Can you suggest one legged balance exercises to improve balance and ball watching similar to what I saw Alcaraz doing at the Australian Open?”

One-legged balance exercises combined with ball-catching are excellent for improving balance, coordination, and focus – all critical elements for high-level tennis performance. Here’s a routine inspired by the type of training you mentioned, often seen in professional players like Carlos Alcaraz:

  1. Single-Leg Balance with Front Toss: Stand on one leg with a partner or coach facing you. Have your partner toss a tennis ball towards you at different heights and angles. Catch the ball and toss it back while maintaining balance on one leg. Switch legs after a set number of catches.
  2. Single-Leg Balance with Lateral Toss: Similar to the front toss, but now the ball is tossed to your left and right, forcing you to stretch and catch while keeping your balance. This helps improve your lateral stability and reaction time.
  3. Single-Leg Balance with Random Toss: In this variation, the ball is thrown randomly in different directions and heights. This unpredictability mimics the quick reactions needed during a match. Catch the ball and return it while balancing on one leg.
  4. Single-Leg Balance with Overhead Toss: Stand on one leg and have your partner throw the ball above your head, forcing you to stretch your arms up to catch it. This variation is particularly good for improving the balance and coordination needed for overhead shots in tennis.
  5. Single-Leg Balance with Bounce and Catch: Have your partner bounce a tennis ball towards you. Catch it on one leg after one bounce. This helps in developing better timing and depth perception.
  6. Blind Toss and Catch: For an advanced challenge, close your eyes while standing on one leg. Have your partner toss you the ball. Rely on your partner’s verbal cue to know when and where to catch the ball. This greatly enhances your spatial awareness and balance.
  7. Single-Leg, Multi-Ball Toss: Increase the difficulty by having your partner toss two balls in quick succession, forcing you to catch one ball and immediately prepare for the next. This not only improves balance but also sharpens focus and hand-eye coordination.

For all these exercises, remember to switch legs to ensure balanced development. Start with shorter sessions and gradually increase the duration as your balance improves. These exercises are not only beneficial for your physical game but also enhance your mental focus and agility on the court.

Best of luck,
Rob
tenniswhisperer.com

 

 

NSMTA President’s Letter – January 2024

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How To Keep Your Brain Sharp As You Age

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Maintaining mental sharpness as you age involves various factors:

1. **Exercise:** Regular physical activity, especially aerobic exercises, promotes blood flow to the brain, reducing cognitive decline. Engage in activities like brisk walking, strength training, or sports for optimal brain health.

The American College of Sports Medicine say adults over 18 should try to get moderate-intensity aerobic activity (think brisk walking or doubles tennis) for a minimum of 150 minutes each week or vigorous-intensity aerobic activity (like soccer, basketball or singles tennis) for a minimum of 75 minutes a week. And then add in strength training (like lifting weights) twice a week.

2. **Cognitive Activity:** Stimulate your brain by reading, learning, and challenging yourself mentally. High cognitive activity later in life is linked to a significant reduction in dementia risk. Start these habits early for lasting benefits.

3. **Socialization:** Quality friendships and frequent social interactions contribute to better cognitive functioning. Combining exercise and mentally challenging activities with friends enhances overall brain health.

4. **Nutrition:** Adopt a Mediterranean-style diet rich in vegetables, fruits, grains, beans, fish, and olive oil. Moderation is key for items like eggs, dairy, and poultry, while reducing red meat, refined grains, and sweets.

5. **Sleep:** Prioritize 7-8 hours of consistent, quality sleep each night. Avoid excessive caffeine, alcohol, and nicotine, and maintain a regular sleep schedule. Sleep is crucial for clearing accumulated brain waste associated with Alzheimer’s risk.

6. **Holistic Approach:** A 2011 UCSF study suggests that avoiding diabetes, obesity, hypertension, smoking, depression, pursuing education, and engaging in exercise could prevent half of Alzheimer’s cases. Addressing mood changes is crucial, as mood can impact brain function and structure over time.

Remember, making small, consistent lifestyle changes—such as finding enjoyable forms of exercise, embracing cognitive challenges, fostering social connections, maintaining a balanced diet, prioritizing quality sleep, and considering holistic health—can collectively contribute to keeping your brain sharp as you age. And don’t forget to laugh—it’s a key ingredient in navigating the changes that come with aging.

Source: Voneta M. Dotson, neuropsychologist and professor of gerontology at Georgia State University. Her book is “Keep Your Wits About You: The Science of Brain Maintenance as You Age.”

The 7 Keys to Longevity

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According to aging experts, while extreme measures like transfusing young blood may not significantly extend human lifespan, adopting simple behaviors can help people live healthier for longer, potentially reaching ages like 80, 90, or even 100 in good physical and mental condition. These practices include:

1. **Exercise Regularly:** Staying physically active is crucial, reducing the risk of premature death, maintaining heart health, and preventing chronic diseases. Even moderate exercise, like walking for 150 minutes per week, can be beneficial.

2. **Eat Healthily:** Experts recommend consuming more fruits and vegetables, reducing processed foods, and adopting dietary patterns like the Mediterranean diet, known for its heart and brain health benefits.

3. **Prioritize Sleep:** Quality sleep is essential for healthy aging, with a correlation between sleep duration and longevity. Seven to nine hours of sleep per night is generally recommended.

4. **Avoid Smoking and Excessive Drinking:** Quitting smoking and limiting alcohol intake are well-known practices for avoiding deadly diseases and promoting longevity.

5. **Manage Chronic Conditions:** Many adults have conditions like hypertension, high cholesterol, and pre-diabetes. Lifestyle changes, along with following doctor’s advice and medications, can help control and prevent these conditions.

6. **Nurture Relationships:** Psychological health is as important as physical health. Isolation and loneliness can have detrimental effects on health, so maintaining social connections is vital for both physical and mental well-being.

7. **Cultivate Positivity:** Positive thinking and optimism have been associated with a lower risk of heart disease and increased lifespan. Optimists tend to adopt healthier habits and have lower rates of chronic diseases.

While all these practices contribute to a longer, healthier life, prioritizing physical activity and maintaining a positive mindset are particularly highlighted as essential steps toward longevity. Ultimately, there’s no magic pill, but adopting these behaviors can lead to a longer and more fulfilling life.

Source: https://www.nytimes.com/2024/01/04/well/live/live-longer-health.html

Nadal Prematch Ritual

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This week’s question comes from a player at the Seaside Championships.  “Isn’t it great to see Nadal is back. He’s such a fierce competitor. My question is, why does Nadal employ a short burst routine as part of his initial match preparation?

It’s no surprise that Nadal, known for his fierce competitiveness, incorporates a scientific approach into his routine. He kicks off his pre-match preparation with a three-minute, dynamic warm-up, a vital component for combating fatigue, reducing stress, and boosting spirits. This routine can work wonders if you’re feeling drained before stepping onto the tennis court.

According to Margaret Rice, a neurosurgery professor at N.Y.U. Grossman School of Medicine, engaging in this brisk activity elevates your heart rate, improving oxygen delivery to both muscles and brain. This surge in energy can leave you feeling more alert, possibly attributed to the release of dopamine triggered by the movement.

Beyond the immediate energy boost, a recent 2022 study involving 25,000 British adults revealed that just three minutes of vigorous daily movement can lead to a decreased risk of mortality and cardiovascular disease.

This research recommends beginning your day with an invigorating warm-up to jumpstart your energy levels. However, it also underscores its versatility, making it suitable for a quick three-minute pick-me-up during any break. Activities like shadow tennis swings, golf swings, boxing, and basketball shots—all designed to engage your major muscle groups—are highly effective.

At the end of those three minutes, take a moment to assess your experience. Is your heart rate elevated? Are you breathing deeply? Do you feel more energized, and has your mood improved?

It’s fantastic to witness Nadal’s return, and we certainly hope he remains injury-free for a while yet.

Best of luck,
Rob
tenniswhisperer.com

Tennis Strategies

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We’ve added a Tennis Strategies page.

Competitive tennis revolves around offensive tactics, aiming to exploit your opponent’s weaknesses, mistakes and court positioning.

Most tennis strategies rely on thinking about angles, distances, speeds, and chances of success. The other important aspects are your mental state, being patient, and staying focused even when the match gets intense.

The Tennis Strategies page outlines the fundamental tennis singles, doubles and psychological strategies.

The page is still under construction since each strategy will be explained in detail in the future.