Game Changer: Lift and Carry develops control, versatility and confidence.

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In yesterday’s Sunday session, it was reported Axel expressed her frustration for our “lift and carry” warm up drill.

So let’s dive a bit deeper into the WHY of our “lift and carry” technique, and why it’s CRITICAL to developing your game.

And combining various spins based on the ball’s height with “lift and carry” isn’t just smart; it’s a game-changer that adds more tools to your tool box, making you an even more formidable and strategic player.

Here’s how to develop your game with this nuanced approach:

1. Topspin Triumphs Above the Waist: When the ball is at or above waist height, unleash the power of topspin. This is your chance to create high-flying, deep shots that challenge your opponent and open up the court. It’s about using the height to your advantage, adding that extra spin that makes the ball dive into the court, pushing your opponent back and setting you up for the next shot.

2. Slice to Surprise Below the Waist: When the ball drops below waist height, that’s your cue to switch gears to a slice shot. This contrasting approach brings variety and unpredictability to your game. A well-executed deep slice keeps the ball low, forcing your opponent to adjust and often leading to awkward returns that you can attack! Plus, it’s a great way to mix up the pace, playing styles and keep your rival guessing.

Adding these various spins to “lift and carry” enhances your play in several ways:

– Enhanced Ball Control: Each type of spin requires precise racket head speed, angle, and timing. By becoming proficient in both, you refine your touch and control, allowing for more nuanced play and strategic placements.

– Tactical Versatility: Incorporating these strategies into your game plan adds more tools to your tool box. Whether you’re setting up a point with a deep topspin, playing a drop shot or making a net approach with a slice, you have more tools to construct points in your favor. It’s also particularly effective when changing court surfaces, from hard court to clay for example and developing a singles game.

– Builds Confidence on Court: Knowing when to use topspin or slice gives you a playbook for every situation. This confidence allows you to take control, whether you’re dictating the pace with a topspin drive or disrupting your opponent’s rhythm with a stealthy slice.

– Strategic Depth: This approach isn’t just about banging the ball; it’s about crafting points with purpose. By choosing the right spin for the right height, you’re thinking one step ahead, making it tougher for your opponent to predict your next move.

– Adaptability: Different situations call for different shots. By mastering both topspin and slice based on the ball’s height, you become a more adaptable player, capable of thriving in any scenario the match throws at you.

By blending “lift and carry” with the strategic use of various spins based on the ball’s height, you’re not just playing tennis; you’re playing smart tennis.

Be patient! Practice, practice, practice this approach, and watch as your game grows in complexity, making you a more complete, competitive, and unpredictable player on the court. Make every shot count and elevate your game to new heights!

Learn “lift and carry” to add more tools to your tool box.

Good luck,
Tennis Whisperer’24

 

 

 

 

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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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.

 

Tennis Glossary: Playing Styles

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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!

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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

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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?

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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

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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

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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