Rehabbing a shoulder rotator cuff injury requires a structured approach that includes rest, targeted exercises, and gradual reintroduction to activity. Here is a comprehensive guide to help you through the process:
Click here for our Rotator Cuff Rehabbing Page in our Tennis4Life series.
Latest addition to our Tennis4Life series is how to rehab a piriformus injury. I’ve had the misfortune to injury this muscle several times mostly through overplaying.
The piriformis is a small, pear-shaped muscle located deep in the buttock region, behind the gluteus maximus. It originates from the sacrum (the base of the spine) and extends to the upper surface of the femur (thigh bone). The piriformis muscle plays several important key roles in maintaining balance and coordination for tennis.
Understanding the function and location of the piriformis muscle is crucial for diagnosing and treating related issues, especially for athletes and individuals who engage in activities that heavily involve hip movement and stability.
Click here for our Piriformus Rehab page.
Iga Swiatek triumphed over Coco Gauff in straight sets (6-2, 6-4) to secure her spot in her fourth French Open final. Gauff’s impressive run at Roland Garros ended once again at the hands of Swiatek, the world’s No. 1 player who is increasingly becoming the dominant force in women’s tennis, particularly on clay.
Swiatek played a solid game, capitalizing on Gauff’s errors and delivering powerful winners. Gauff attempted to change her tactics by playing more aggressively, similar to Naomi Osaka’s approach, but ended up overplaying, which led to numerous unforced errors. Despite her efforts to rush Swiatek and throw everything she had at her, Gauff couldn’t maintain the consistency needed to prevail.
After the match, Swiatek mentioned she had adjusted better to the court and atmosphere, which helped her overcome the challenges she faced earlier in the tournament. Gauff, despite her aggressive tactics, was unable to break Swiatek’s momentum, marking another day of frustration against a player who may continue to dominate for years to come.
During a recent night match at the French Open, viewers saw something new: umpires wearing head-mounted cameras. Inspired by the movie *Challengers*, these cameras offer a unique angle, capturing the fast-paced action right from the court level. The French Tennis Federation introduced this innovation to bring fans closer to the game, showcasing the speed and skill of the players in a way traditional TV angles cannot.
Pascal Maria, the assistant referee, emphasized that umpires have the best view in the stadium, and this technology aims to share that perspective. Initially intended to provide dynamic footage of gameplay, the head cameras now focus on showing the ball marks during line call reviews. However, this hasn’t been as effective, as the footage is often too quick to be useful live.
Despite its mixed success, the head cameras provide an unfiltered look at interactions between players and umpires, offering insights into the emotional and intense exchanges that happen on court. While other Grand Slams are not yet adopting this technology, the French Open’s experiment has given fans a new way to experience the game, highlighting both the innovation and challenges of integrating new tech into sports.
On Saturday, an opposing team created an interesting challenge for our local team by using an unusual doubles formation: both players stood on the baseline when one was serving.
Here’s how you can counter this strategy and take full advantage to control the points right from the serve:
1. Take Control of the Net: Since both opponents are on the baseline, you and your partner can dominate the net, taking control of the middle of the court.
2. Receivers Partner Moves to St. Andrews Position: Your partner should immediately move into the threatening St. Andrews position, ready to intercept any shots and apply pressure.
3. Receiver’s Return Options:
– First Serve: Go for a deep return across the court. This helps to involve your partner and set up the point in your favor.
– Second Serve: Be creative. Target the weaker player, especially if they have a weak backhand. Hit a deep cross-court return to pull the server wide, or go for a short return to put pressure on them. Alternatively, hit straight down the line and follow it to the net.
4. Watch Out for Lobs: These baseline pairs often have a good lob. If your return is weak, be ready for your partner to get lobbed over. Stay calm, reset the point, and maintain your positions.
By using this strategy, you can turn this unusual formation into an advantage for your team and control the points from the outset.
Here’s the link on our strategy page.
Nathan Cleary, known for his intense training regimen, faces a crucial shift due to recurring hamstring injuries, a scenario that offers valuable lessons for tennis training. Cleary’s unmatched dedication, exemplified by kicking the ball around 300,000 times over 12 years, mirrors the rigorous physical preparation required in tennis. However, his experience highlights the risk of overtraining and the need for a balanced approach.
Cleary’s injuries this year have forced him to reconsider his training, emphasizing the importance of mental preparation in conjunction with physical workouts. This shift is particularly relevant for tennis players who often prioritize physical drills at the expense of mental training. Techniques like visualization and mental rehearsal, which Cleary plans to focus on more, can enhance performance without the physical strain that can lead to injuries.
For tennis players, Cleary’s situation underscores the significance of balancing intense physical drills with mental strategies. Incorporating visualization, mental rehearsal, and mindfulness can improve game performance while reducing the risk of overuse injuries. This holistic approach can be particularly beneficial during recovery periods, allowing players to stay mentally sharp while their bodies heal.
Cleary’s plan to consult specialists and visit renowned clinics to understand his biomechanics is another critical takeaway. Tennis players can benefit from regular consultations with sports medicine professionals to fine-tune their training regimens and prevent injuries. Understanding individual biomechanics can lead to personalized training programs that optimize performance and reduce injury risk.
Ultimately, Cleary’s experience serves as a reminder of the importance of a balanced training approach. By integrating mental strategies, consulting with specialists, and understanding personal biomechanics, tennis players can enhance their performance and longevity in the sport. This period of reflection and adjustment can turn setbacks into opportunities for growth and improvement, ensuring a more sustainable and successful tennis career.
In tennis, it’s vital for players to have a comprehensive approach to physical wellness that goes beyond standard practices.
Tennis players should also consider integrating activities like yoga, Pilates, weight training and regular massage therapy into their regimen. These practices can enhance flexibility, improve muscle recovery, and help maintain peak physical condition, which is crucial in a sport that demands both explosive movements and endurance.
Moreover, tennis players often face a variety of soft tissue injuries, which can be attributed to several factors. Over training, frequent and long matches, and inadequate recovery time are common issues.
Additionally, the type of footwear and playing surfaces can also influence injury rates. Modern tennis shoes are designed to be lighter, affecting traction and stability, while the varying types of court surfaces—from clay to grass to hardcourt—offer different levels of grip and impact on the body.
To prevent injuries and enhance performance, it’s essential for players to continually reassess their training methods and schedules. This might include adjusting the intensity and frequency of practice sessions, adopting new footwear specifically suited to different court surfaces, and allowing for more substantial recovery periods.
Adopting a holistic approach to training and recovery, even if it requires deviating from traditional or instinctual methods, results in enhanced durability and increased effectiveness on the court, particularly as players grow older.
The concept of progressive overload remains fundamental in modern strength training, a method historically exemplified by the Greek wrestler Milo of Croton.
This technique involves gradually increasing the intensity of your workout, whether through added weight, more repetitions, or more challenging exercises. Dr. Bryan Mann of Texas A&M University underscores that regardless of age or fitness level, this principle is essential for physical improvement, particularly in developing cardiovascular health, blood pressure regulation, and bone density.
Progressive overload isn’t confined to lifting heavier weights; it can also involve substituting exercises with more difficult variations, like replacing squats with lunges, or increasing the speed of execution. Consistency in challenging the muscles leads to their growth through repair of microscopic tears in the fibers. Even without weights, strength can be built through imaginative routines, using basic equipment or bodyweight exercises.
Strength coach Elizabeth Wipff points out the feasibility of getting stronger using minimal equipment, demonstrating exercises that gradually increase in difficulty. Dr. Mann advises those already engaged in a routine to simply modify their existing practices by adding weight or switching up exercises to prevent hitting a plateau. This approach not only fosters muscle development but also adapts to daily energy levels, allowing adjustments based on how one feels, ensuring sustainable progress over time.
Source: NYTimes
Alex de Minaur just won a thrilling three-hour win on the clay at the Foro Italico, taking down the tough Felix Auger-Aliassime to make it to the last 16 in Rome.
After a rocky start and losing the first set in a tie-break, Alex turned things around big time to clinch the match 6-7 (2-7), 6-4, 6-4.
He faced some tense moments in the final set, even letting a 3-1 lead slip away, but he broke back in the ninth game and served out the match.
Alex shared after the match, “Felix is really tough on clay, and he came in riding high on confidence, so I’m stoked about how I kept my cool and stayed positive throughout. There were moments I could’ve sealed it earlier, but hey, I regrouped, and I’m super happy with how I handled it.”
This win against a top-20 player on clay is a big deal for Alex, marking only his second time pulling it off in 13 tries!
Fantastic work, Manly Ladies Team 5!
You all made an impressive debut in your very first Badge match, clinching a solid 7-1 victory. And on hardcourt, too, which is a very different playing surface compared to what we have in Manly.
Every one of you displayed remarkable skill, executing our doubles strategies flawlessly and hitting some incredible volleys. Our practices definitely paid off! It’s always delightful to score points through skillful plays!
Awesome job, ladies—keep up the great teamwork!
Congrats to Bede on clinching 3rd place in both the Boys 16 singles and doubles at the 2024 JT Premier 250 NSW Age at Sydney Olympic Park this week.
Bede knocked out several top-seeded players on his path to the singles semi-finals. He played to his seeding losing to the No 1 seeds in the doubles semi final. Proud dad, Larry commented that Bede had the best volleys on court in the losing doubles result!.
Way to go, Bede! Keep up the great progress!
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