Progressive Overload: A Timeless Strategy for Strength Training

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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

Finding a Way: de Minaur Grinds Out Three-Hour Clay Battle in Rome

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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!

Manly Ladies Team 5 Excels in Debut Badge Match

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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!

Bede Shines at 2024 JT Premier 250 NSW Age

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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!

The Importance of Sticking to Your Tools During Match Play

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In tennis, just like in any skilled craft, each stroke you’ve developed is like a unique tool in a toolbox. Each player possesses a distinct set of these tools—various strokes, spins, and tactics—each honed for specific situations on the court.
It’s critical to recognize that, during match play, trying to alter these tools in the heat of the match play is akin to a carpenter attempting to turn a hammer into a saw mid-stroke. This usually leads to mistakes because each tool (or stroke) is designed for specific tasks and has been refined through practice to function optimally in those scenarios.
For example, consider your serve, a foundational tool in your kit. It’s a stroke used to start every point where you have control, and its effectiveness can set the tone for the entire rally.
During a match is not the time to tweak or change the mechanics of your serve. If midway through a game you find yourself dissatisfied with your serving performance, remember that this isn’t the time for fundamental changes. Instead, focus on implementing simple rituals that you’ve practiced, such as bouncing the ball a certain number of times, setting your stance, and visualizing the serve before execution. These rituals create consistency and focus, leveraging your current skills under pressure.
It’s completely natural to feel the urge to adjust when things aren’t going perfectly. However, more often than not, sticking with your well-practiced routines and using the tools you’ve developed will yield better results under match pressure.
If you truly feel that a change is necessary, the appropriate time for this is during the off-season, not during a match. Here, you can spend ample time making adjustments without the immediate pressure of competition. Remember, modifying any fundamental aspect of your stroke will take weeks or months to solidify.
During match play, trust in the tools you have, and try to use them to their fullest potential to get the best out of your game!

Crucial Point & Games

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In tennis, the latter stages of any game and any set, especially from the ninth game onwards, are critically important due to the scoring structure and the psychological dynamics involved. This phase of the set is pivotal for building or maintaining momentum.

And let’s not forget the drama of tiebreakers! And how to handle those pesky negative thoughts!!

We have updated our Psychological Strategy pages to include these key stages and games, ensuring you’re well-prepared for these crucial moments.

The Crucial Fourth Point

The Crucial Ninth Game

Tiebreakers

Thursday Ladies Badge Training Notes 11 Apr

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Refresher training notes from Thursday Apr 11 posted.
PW required to access.

 

 

 

 

 

 

 

Coach Tim

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The Tennis Whispherer is pleased to welcome Coach Tim!

Tim was born in Sydney but journeyed with his family to the United States in the late 1970s, where his passion for tennis blossomed in the competitive junior circuits of the Missouri Valley.

Throughout his collegiate tenure, Tim honed his skills at the Muir Tennis Academy, a cradle for top-tier US junior talent. Having returned to Australian shores, Tim’s zeal for the game remains undiminished. His dedication to teaching mirrors his commitment on the court, striving to unlock the pinnacle of performance in every student he coaches.

 

 

 

 

 

 

Running Down Lobs

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Running down a lob in tennis demands not just physical agility but also sharp mental acuity and refined technique. For advanced players like Axel and Anthony, who typically employ a semi-western grip for their ground strokes, integrating specific grip adjustments into their response to lobs can be crucial for maintaining both defensive resilience and offensive potential. Here’s how to masterfully run down a lob, with special considerations for players using a semi-western grip:

General Strategy for Running Down Lobs

1. Anticipate and React Quickly: The moment you discern a lob, swiftly evaluate its trajectory. This rapid assessment and movement towards, but not directly under, the ball are fundamental to positioning yourself optimally for the return.

2. Side Movement: Veer diagonally towards the side of the lob’s path rather than retreating straight back. This approach not only keeps the ball within your field of vision for better judgment but also mitigates the risk of the ball landing behind you—a common pitfall when running directly backwards.

3. Get Behind the Ball: Strive to position yourself slightly behind the baseline or where you anticipate the ball will descend. This setup, akin to preparing for a ground stroke, affords you greater control over your return by allowing for adjustments based on the ball’s speed and bounce.

4. Lift and Carry Through: Employ a low-to-high swing to propel the ball back into the air, ensuring a high finish to your swing. This not only facilitates a deep return, compelling your opponent into a defensive stance but also gives you time to reposition for the next play.

5. Aim High and Deep: Your lob return should aim to drive your opponent backward, complicating their aggressive shot-making. Achieving depth and height with your lob can be a tactical maneuver to reclaim point control, particularly against net-assertive opponents.

Special Considerations for Semi-Western Grip Players

For players wielding a semi-western grip, such as Axel and Anthony, Coach Tim outlined the essential adjustments to manage lobs:

1. Grip Adjustment for Lob Returns: The semi-western grip, while beneficial for generating topspin, requires modification for lobs. Slightly altering the grip or the racket face’s angle by using your wrist prior to the lob can make a significant difference.

2. Open the Racket Face: Prior to the return, ensure the racket face is moderately open to counterbalance the semi-western grip’s tendency to close the racket face. This adjustment is pivotal for getting underneath the ball, particularly from stretched positions or outside the usual striking zone.

3. Finish Skywards with Follow Through: Highlight a follow-through that ascends skyward, propelling the ball high and deep into the opponent’s court. Visualize the wrist action akin to “drying your fingers,” as in basketball, to facilitate the necessary lift and depth on the lob. This technique not only aids in depth and height control but also in buying crucial time for repositioning.

Incorporating these nuanced strategies and adjustments, particularly for semi-western grip users, enriches a player’s capacity to hit lobs effectively. It transforms a defensive scenario into an opportunity to regain and dictate the point, offering an offensive edge even from the back of the court.

Badge Draws

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Saturday Men’s Team 4

Saturday Ladies Team 5

 

 

 

 

 

 

 

What’s the Origin of the Scoring System in Tennis

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Tim inquired about the origins of tennis’s unique scoring system.

Responding with expertise, Tony R, our knowledgeable historian and avid student of the game, shared his findings: “Greetings, Tim. After investigating your query regarding the tennis scoring system’s origins, it appears to stem from the 12th-century French sport ‘je de paume’ (handball), where the face of a clock was used for scoring—0, 15, 30, and 45. When rackets were introduced, the score of 45 was adjusted to 40, and the game eventually came to be known as tennis, or ‘tenez’ in French.
A classic example of the French making things overly complicated!”

Appreciation to Tony!

 

 

Where you stand on the doubles court really, really matters!!!

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Where you stand on the court to start the point in doubles really, really matters!!!
FOCUS: Positioning of the Returner’s Partner.
The Returner’s partner is by far the most challenging position to play on the doubles court. The other three players all get to hit the ball before they do. The Returner’s Partner will often react to what somebody else has done instead of attacking themselves.
When the server is hitting their 1st serve, it is imperative to be neutral or defensive with mindset and positioning. A quality first serve will pressure the returner and bring the Server’s Partner into play.
So, let’s look at the following scenario and pinpoint why the serving team won the point.
Herbert is serving, and his partner, Mahut, is at the net. Peers is returning, and his partner, Polasek, is positioned INSIDE the service box.
This is where the percentages immediately drop for the returning team to win the point – even before the first serve has been hit. Polasek is standing in a highly aggressive position with two feet inside the service line. That’s more acceptable when facing a second serve, but it’s rolling the dice against a first serve.
Why? Reaction time.
If this first serve goes in and Peers is under pressure, Mahut will be swarming the net and looking to put the ball right at Polasek because he won’t have enough time to react to hit the ball back over the net.
Herbert makes a quality first serve out wide to Peers. Now, Peers possesses an excellent backhand return, but look how his feet are together on this occasion, and he is reaching for the ball.
He has a tough shot. How do we know? Look at Mahut at the net. He is picking up on all the same signs and knows it’s tough for Peers to beat him down the line. So he is cutting to the middle of the court early to go and put the ball away.
Source: Brain Game Tennis