Nadal Prematch Ritual

/in , /by

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

/in , /by

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.

 

Tennis Glossary: Playing Styles

/in , /by

We’ve added a Tennis Glossary page which includes playing styles.

Benefits of describing tennis playing styles when teaching include:

1. Personalized Coaching: Tailors instruction to match a player’s strengths and weaknesses based on their preferred style.

2. Strategy Planning: Helps in creating game plans and tactics that leverage a player’s strengths while addressing weaknesses.

3. Opponent Analysis: Enables analysis and preparation for opponents by anticipating their strategies and developing counter-strategies.

4. Versatility: Enhances adaptability to different opponents and situations, offering a competitive advantage.

5. Skill Development: Allows coaches to focus on specific skills aligned with a player’s style, like groundstroke consistency for baseline players.

6. Mental Preparation: Boosts confidence and mental toughness by aligning game plans with a player’s strengths.

The Mental Game: Nothing New!

/in /by

This week’s question came from a Seaside competitor who had trouble coping with match pressure. I was a set up with a break in the second and I couldn’t close the match out! Why?? 

Too often we focus on the ‘finish line’ and forget the journey that get’s there! Very often, we stop playing the game that got us in a winning position, try to protect the lead, and end up playing not to lose!

Sometime ago I read a book called ‘Awareness” by Anthony De Mello.  Summarising from the book: .

“…. When you compete, or do anything of consequence, you will perform best by staying in the moment and enjoying the process.

This concept is age-old. Chuang Tzu, an ancient Chinese philosopher from the 4th century BC, wrote:

“When an archer is shooting for nothing, he has all his skill.
If he shoots for a brass buckle, he is already nervous.
If he shoots for a prize of gold, he goes blind or sees two targets.
He is out of his mind. His skill has not changed.
But the prize divides him. He cares. He thinks more of winning than of shooting.
And the need to win drains him of power.”

An effective approach is to just be grateful for the opportunity to play tennis, to compete, recognizing that many are unable to do so because of physical, injury, or other limitations.

Try to enjoy the game, and the benefits/results will follow.

And above all, don’t change your winning game!

Good luck,
Rob

 

Angeball Tactics on the Tennis Court

/in /by

If you’ve heard of Ange Postecoglou, you’ve almost certainly heard of Angeball. The football philosophy has come to occupy an almost sacred presence in the imaginations of the Australian’s supporters.

Angeball is not just a system, but also an ideology of sorts. One which dictates that whenever a player receives the ball, regardless of role or position on the pitch, the mindset must be proactively looking for a way to play it forward and make something happen.

Imagining an equivalent strategy in tennis to “Angeball” in soccer involves creating a mindset and tactical approach that emphasizes constant forward momentum, aggression, and making every stroke count towards gaining an advantage.

In tennis, this translates into a style of play that is not just about hitting the ball back, but about constantly looking for opportunities to take control of the point, dictate the pace of the game, and keep the opponent under pressure. Here’s how this might look:

1. Aggressive Baseline Play: Players would focus on taking the ball early, preferably on the rise, to reduce their opponent’s reaction time. This involves stepping inside the baseline whenever possible and hitting deep, penetrating groundstrokes aimed at pushing the opponent back and creating openings.

2. Proactive Court Positioning: Instead of reacting to the opponent’s shots, players would actively look to position themselves in a way that allows them to attack. This means moving quickly to the net when the opportunity arises, cutting off angles, and using split-step movements to be ready for aggressive volleys.

3. Serve and Return Strategy: The serve would be used as a weapon to immediately take control of the point, aiming for aces or unreturnable serves. On the return, players would aim to be assertive, trying to neutralize powerful serves and immediately transitioning to an offensive position.

4. Variety with Purpose: While maintaining aggression, players would incorporate a variety of shots (like topspin, slice, drop shots, lobs) but always with the intent of moving the point forward towards winning the rally, not just for the sake of mixing it up.

5. Physical and Mental Conditioning: This style of play requires exceptional physical fitness to sustain high-intensity, aggressive play throughout a match. Mentally, players must be conditioned to remain focused, resilient, and constantly looking for opportunities to seize control.

6. Strategic Risk Management: While aggression is key, players would need to balance this with smart decision-making. This means knowing when to unleash a powerful shot versus when to play a safer one, understanding the opponent’s weaknesses, and exploiting them without overplaying their hand.

7. Continuous Pressure: The ideology would be about never letting up, continuously applying pressure in every point, every game, every set. This relentless approach is designed to mentally and physically wear down opponents.

8. Adaptability and In-Game Adjustments: Despite the emphasis on forward play, players would be trained to quickly adapt their strategy based on the match’s flow and the opponent’s responses, always seeking the most effective way to maintain the initiative.

This tennis strategy, akin to Angeball in soccer, creates a dynamic, assertive, and mentally tough player, always looking to be the one dictating play and forcing opponents into uncomfortable, defensive positions.

 

How Can I Improve My Doubles Play for Badge?

/in /by

This week’s question comes from a mid level club member.  “With 2024 Badge about to start, what are some simple strategies I can use to improve my doubles play?”

Overall, the key to successful doubles play is to communicate with your partner, play to your strengths, and be aggressive when the opportunity arises.

Drilling down, here are a few strategies to consider to help you improve your tennis doubles play:

  1. Communicate with your partner: Good communication is essential in doubles. Make sure to talk to your partner before, during, and after the match. Discuss tactics, shots, and weaknesses that you can exploit.

  2. Play to your strengths: In doubles, it is essential to play to your strengths. If you are good at the net, try to play aggressively and move up to the net as much as possible. If you have a strong backhand, use it to keep the ball deep, and either setup your partner and force errors.

  3. Use the lob: The lob is a great shot in doubles, especially if your opponents are playing close to the net. It can be used to push them back and create space for you to hit a winner.

  4. Stay in position: Make sure you and your partner are covering the court properly: particularly the middle of the court which covers 80% of doubles play. Stay in your assigned positions and be ready to move quickly to cover any open spaces. It’s a trap to try to “guard your side line” — which takes you out of the main game!

  5. Watch your opponent’s body language: Pay attention to your opponent’s body language. If they are shifting their weight or preparing to hit a certain shot, you may be able to anticipate their next move and adjust your position accordingly.

  6. Serve and volley: Serving and volleying can be an effective strategy in doubles. It puts pressure on your opponents and can help you win points quickly. And it’s a good surprize tactic if you normally stay on the base line when serving.

  7. Take risks: Don’t be afraid to take risks and go for winners when appropriate. In doubles, the court is smaller, and there is less time to react, so aggressive play can be rewarded.  Even so, your primary objective must always be to get into the point!

Good luck in Badge,
Rob  Tennis Whisperer

 

USPTA Quick Tip: Soft Hands on Volleys | AskThePro

/in /by
USPTA Elite Professional Katie Dellich shares a trick on getting students to understand why they shouldn’t hold their racquet so tightly on the volley!
Good luck,

Rob, USPTA Pro
Tennis Whisperer

Angels & Demons on Court

/in /by

Sam Stosur and Nick Kyrgios have some new friends in Naomi Osaka (French Open) and gymnast Simone Biles (Olympics).  Athletes who think that they have failed to live up to expectations—whether it be parents, peer group, coach or media.

Regrettably media these days have jumped on the band wagon wanting to label it as “mental illness”.  It’s not, it never was.

Competitive sports put athletes under pressure to perform. And any major championship increases the pressure exponentially.

My good Scottish friend, Johnson Brown, put it succinctly: “you’ve got to ask the question”.  What Johnson meant was to give your opposition a chance to miss. Equally,  you are often asking the same question of yourself.

On a personal note I well remember scouting an opponent with my coach before a major championship final. Says the well meaning coach — “The guy can’t play, you’ll have no problem…”.  Fast forward to next day’s final. There’s a big crowd. It’s 5 all in the third set! Enter my demon: “the guy can’t play” — not a subtle message demon —clearly I can’t play either!!  And I, and the crowd, know it!  Or that’s what my demon wants me to believe.

Choking, jitters, twisties and baulks in major competitions are part of the game. It happens to all athletes from time to time.  We all succumb at some point, under pressure — and particularly when the competition is beyond our level of experience.  It’s very difficult to win a Grand Slam and particularly at your first go. Closer to home recall Bosko playing Rimmo in the club singles final.  Bosko confided he knew what to do but couldn’t execute on the day against a more experienced player.

Quoting Olympic gold medal-winning rower Kim Brennan:  “Everyone has their angel and demon sitting on their shoulder,” she says. “The demon is always going to be there. You train yourself to accept that everyone’s got them. I bet Ariarne Titmus has her demons. But you get comfortable with it. You say, “Hi old friend, I knew you were coming. That’s nice. But I’m going to keep doing what I’ve trained myself to do’.”

Therein lies part of the answer (training/process) about how to handle competitive pressure.

Research shows us that our minds contain two systems. The first acts instinctively and requires little effort — it’s based on our evolutionary fight or flight tendencies—and easily fueled by our demon.  The second (our angel) is more deliberate and requires much more of our attention.

Our thoughts and actions vary depending on which of the two systems is in control of our brain at the time.  The key question then is how to ‘reset’ Mildred to Angel mode when competing. By the way, part of the solution is to ‘name’ your fears and move the goal posts. Mildred is the name I give to my mind, really the first brain that ‘runs the system’.

Another personal note: “I’ve never beaten Jimmy Parker” says my dubs partner before we have to play a USTA dubs championship final.  Parker has just won the World singles championship for the age group.  You mean ‘Jimmy Buffet’ says Pam, using humour to diminish the power of his name before we take to the court.  It was a hard match but we managed a win.

You’re more creative and intuitive when you’re in a better mood. When you’re in a better mood (Angel), the part of the mind that is alert and analytical tends to relax. That cedes control of Mildred to her more intuitive and quicker thinking capacity — key to competitive tennis!

So how do you reset Mildred under pressure. You’ve got 25 seconds between points, 90 seconds when changing ends.

Rhythm is the key here. Normal sinus rhythm is 60 beats a minute. This is the rate when your breathing and heart rate are in sync.  Under stress, this can change dramatically — eg shortness of breath in panic mode.

Most players have a natural playing rhythm. Agassi played very fast, Djokovic and Nadal much slower than Federer. Barty plays fast.

Serving is the one time you actually have control of the point — witness Djokovic’s 12 plus ball bounces during a tie breaker.  He is trying to sync his rhythm. So apart from ‘buying time’ by bouncing the ball, what are some other ways to reset Mildred.

Several years ago, we had the ‘Russian Ritual’. Recall Sharapova turning her back to the court/opponent and adjusting her strings for a few seconds. Or more recently Nadal’s approach which is to adjust his gear and brush his ear before serving.

A better way is to monitor/relax your breathing.  Recall from above that you’re trying to keep your heart and head (no pun intended) in sync.

I teach a basic 4/7/8 breath schedule to calm Mildred down when players feel under pressure. Breathe in to a long count of 4, hold for 7 and breath out, stretching your diaphragm for a count of 8.  Repeat as often as necessary.

Lastly, you have to learn to ‘play’ rather than to ‘hit strokes’.  Recall our Olympic rower Kim Brennan’s comment above about ‘training yourself’.  Perfection is to learn to ‘play on the other side of the net’ which few achieve.

Too often we are so focused on our own game (and particularly strokes) that we forget that we are competing against other players.  Hence the old adage: ‘a good player will always beat a good hitter’. But that’s a much bigger topic for another day.

Good luck,

Rob, USPTA Pro
Tennis Whisperer

What Does it Take to Create an Elite Junior Player?

/in /by

We were fortunate to watch several promising juniors compete in the Club Championships over the past several weeks.  One parent watching the matches asked this week’s question.  What Does it Take to Create an Elite Junior Player?

Creating an elite junior tennis player involves a blend of talent, dedication, and a specialized teaching program.

The Muir Tennis Academy (MTA), drawing from years of experience, developed a tennis curriculum that emphasized building on individual strengths.  The program was very successful in creating college athletes with the payoff that tennis paid for their education.  Some even went on to become College Coaches themselves, one even has his own tennis academy.

The approach mirrored a multiyear academic education, with structured semester programs focusing on seven key elements. The curriculum allowed for tracking a child’s progress and tailoring teaching to their specific needs/strengths, all while incorporating healthy competitive elements.

Here’s a copy of the curriculum.

 

The curriculum was divided into two main sections: learning the Fundamentals and Building a Game based on the fundamentals.  Classes were held biweekly for groups of 6 – 8 players.

1. Fundamentals

  • Ball Watching: This involved teaching players about eye-hand coordination and focus, with drills designed to track the ball from the opponent’s racket to their own.
  • Balance and Rhythm: The training here included exercises to improve physical coordination, footwork, balance, and rhythm, enhancing agility and court movement.

2. Building A Game

  • Applied Fundamentals: This step involved integrating basic skills into more complex drills, combining ball watching and balance with hitting exercises to simulate real-game scenarios.
  • Strategy Essentials: Players learned tactical aspects of the game, understanding different shots, their appropriate use, and how to anticipate the opponent’s moves.
  • Singles Strategy: The curriculum focused on specific singles play strategies, such as court management, exploiting opponents’ weaknesses, and enhancing serve and return games.
  • Doubles Strategy: Emphasized teamwork, positioning, and communication in doubles, teaching effective partnership strategies, including court coverage and shot selection.

This structured approach fostered learning and development, focusing more on the “experience” rather than just winning or achieving high rankings.

At the end of the day, the role of the coach is to help develop a ‘good person’ with life skills. If they happen to become an elite tennis player too, that’s a bonus.  Good luck.

Rob Muir
USPTA
Tennis Whisperer

The Dreaded Tennis Elbow | AskThePro

/in , /by

Recently, I have a reoccurrence of the dreaded tennis elbow. What can I do about it?

Unfortunately, sooner or later, most of us have to suffer through the dreaded tennis elbow.  Between 10 and 50 percent of players suffer from tennis elbow so you’re not alone. And as most of us find out – rest doesn’t help.

Tennis elbow occurs when repetitive forces cause micro-trauma injuries to the tissues around the elbow.  Common initiating factors include: using a new racket, using nylon strings that are too tight, oversized grips, playing in the wind, hitting ‘heavy wet balls.

In addition, if you suddenly increase your playing intensity and couple this with poor technique, especially the backhand and serve, you reduce your body’s ability to withstand these forces and develop tennis elbow. Striving for that little extra can really hurt you!

In a study by Kelley (1994): “sufferers showed poor body positioning and greater involvement of their forearm extensor muscles. They also showed rapid change from wrist flexion to wrist extension when striking the ball and early in the follow-through. This placed the wrist in an unstable position to withstand repeated forces. Importantly, the backhand stroke heightened these differences.”

If you are suffering from tennis elbow, you will have pain radiating down the lateral side of your elbow or stiffness in this area. Your symptoms may disappear if you stop playing, but this is obviously self-defeating. If you consult a doc, they’ll suggest anti-inflammatory drugs, injections, and RICE (rest, ice, compression and elevation) method. These, however, merely treat the symptoms and don’t address the underlying factors that caused the injury.

Another paper by Noteboom (1994) suggested 5 stages of treatment for tennis elbow: 1. Reduce pain, 2. Reduce inflammation, 3. Induce the healing process, 4. Maintain fitness, and 5. Control force placed on injured tissues.

Part of reducing the pain and inflammation is to get the inflamed tendons and muscles to ‘release’ (this is why some people have success with acupuncture). Typically the muscles and tendons are displaced away from your body causing your arm to be ‘bent’ and exacerbating the stress on the elbow point. You need to find the pressure (i.e pain) point, and gradually increase the pressure there until you feel the muscle release – sometimes takes a couple of minutes depending on how extreme your case!.

Repeat liberally and at the same time, start hot massage beginning at the wrist and gradually work your way up to the elbow to both release and stimulate blood flow to the muscles and tendons. Be patient, since there’s typically little blood flow to tendons which is why it takes time for the inflammation to go down. Gradually you’ll see your arm “unbend” as the muscles and tendons return to proper alignment.

In my own case, it takes about 10 days to get my elbow in reasonable shape if I’m diligent. Thereafter, after I’ve completed stages 1-3, I use a series of stretching exercises coupled with reducing the force in hitting the ball.  Racket stringing technology is developing all the time and I’ve found that one of Gamma’s strings, Live Wire, definitely eases the force on my arm.  While it might costs a few $$ more for a restring, even so, you’ll easily make up for this in frustration and injury reduction.

Candidly, putting the right strings in your racket is worth at least a point-a-game advantage in power, control, and injury prevention! If you can afford the technology, buy it!! Likewise, if you worried about your technique, spend a few $$$ on lessons.

Rob, USPTA Pro

Tennis Whisperer

How Do I Handle Match Play Distractions?

/in /by

This week’s inquiry comes from a club member participating in our club championships. During the heat of a match, my opponent unexpectedly erupted with incomprehensible outbursts, visibly losing their temper, and impulsively hurling their racket against the fence. This unsettling incident disrupted my concentration, leading to my subsequent loss of three consecutive points and ultimately the entire match. How should I effectively deal with such situations in the future?

When your adversary is unable to defeat you with their racket alone, it is crucial not to permit them to discover alternative means of gaining an advantage. Rather than succumbing to frustration due to your opponent’s unsportsmanlike behaviour, consider seizing the opportunity it presents.

Competitive tennis is all about matchups and your ability to discern your opponent’s psychological state. This not only allows you to draw energy from your opponent’s mental struggles and maintain your composure when trailing, but also enables you to adjust the game’s tempo to create a more favourable matchup during play.

In essence, when your opponent exhibits visible signs of distress, you should maintain a brisk pace to keep them off balance. Conversely, during pivotal moments or when they are gaining an advantage, you should slow down the tempo. So, how can you identify these tell-tale signs of your opponent being “visibly upset”?

You encountered a few distractions in your match, so here is a list of common indicators that your opponent is feeling pressure (remember, these may also apply to you):

  1. Abuse: Engaging in abusive racket behaviour such as throwing or hitting it against the net.
  2. Control: Making critical errors at crucial times, double faults, or trying to steer the ball instead of hitting it.
  3. Mouthing: Negative self-talk, shouting, or using abusive language.
  4. Negative: Refusing to accept errors or calls, and dwelling on mistakes.
  5. Physical: Inability to relax, deliberately making bad calls, or rushing play.
  6. Rushing: Exhibiting signs of agitation and hurrying the game.
  7. Visual: Expressing dismay at errors, displaying negative body language, or making mocking gestures.

Many of these behaviours are childish and attention-seeking in nature, similar to behaviours not tolerated outside of tennis. Therefore, it’s essential to monitor your opponent’s conduct throughout a match to gain insights into their mental state and how they handle pressure.

Maintain your composure during crucial moments. Often, we internalize our focus, competing against ourselves. Avoid sending unintentional signals of frustration to your opponents, as this can boost their confidence. Players like Federer and Nadal excel at managing on-court distractions.

There is great value in staying composed, focusing on your own game, and minimizing distractions, whether they originate from your side of the court or your opponent’s.

Good luck,

Rob, USPTA Pro
Tennis Whisperer