HOW THE PROS POLISH PADDLE POWER: SMH

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TABLE TENNIS
Jordan Baker, SMH 5Aug
If table tennis Olympian Nicholas Lum had used a backyard table and a store-bought racquet, he’d wouldn’t be in Paris. ‘‘ It’s like asking Mick Fanning to surf on an ironing board,’’ says his coach, Jens Lang.
A hand-carved racquet costs Lum more than $1000 and he buys special rubber for his bat at $100-plus a throw. He plays on meticulously measured tables.
He trains for nine months a year at a German academy akin to the champion factory that produced Andre Agassi. Australia might be big on pingpong , the casual version kids play in parks and tech bros put in offices , but it’s a laggard in table tennis, the serious form. It has none of the professional leagues common in Europe and Asia.
Still, Australians tend to think they’re great at it – and even better after a few beers. Lum’s a good sport about the chest-beating backyard warriors that talk a big game. ‘‘ We’re not offended,’’ he says, when they call it ping-pong .
Table tennis has had a celebrity moment in Paris after American basketballers Stephen Curry and Anthony Edwards struck up a friendship with the US team on the opening-ceremony boat when Edwards trash-talked them about his ping-pong prowess.
Lum’s been hit up for games at the Olympic village table by fellow Australian athletes, swimmers and sprinters among them. One runner, who gets annoyed when people ask her to race them, asked whether Lum gets irritated when people ask him for games. He doesn’t . ‘‘ For us, it’s fun,’’ says the 19-year-old . ‘‘ I mean, it’s not so much energy we’re putting into playing.’’ Normally, Lum and teammate Min Hyung Jee, 37, put a lot of energy into playing.
They train at the table for six hours a day over two sessions. They practise shots over and over, then some more. The ball is so fast, said Lang, that even a split-second reaction is too slow. ‘‘ You need to train so that your movements are automatic,’’ he says. ‘‘ A lot of repetition.’’
The players also train at the gym because a strong core is essential. ‘‘ Hand-eye coordination is very important,’’ he said. ‘‘ Athleticism, quick, explosive movements – that’s extremely important. Core strength. Stability.’’
Table tennis players have a long shelf life. Luxembourg’s Ni Xialian competed in her sixth Olympics at age 61. Chile’s Zeng Zhiying made her Olympic debut at 58, 40 years after narrowly missing selection for Los Angeles. But that doesn’t mean the rest of us can pick up a bat and aim for Brisbane 2032. ‘‘ Even if you start at 20 you’re not going to get anywhere in table tennis,’’ Lang says. ‘‘ If you want a medal at the Olympic Games you need to start at five or six. Table tennis is an unbelievably competitive sport at the international level.’’ China, Japan and France top the rankings (a 17-year-old Frenchman, Felix Lebrun, is the world No.5).
Lum’s father was a passionate table tennis player and he started early. Now he spends most of his time at the German academy, and will play overseas because even the best Australian players can’t make a living at home. Jee picked it up at nine years old. A coach spotted her natural talent and she’s been playing ever since. She doesn’t need a day job because there are professional leagues throughout Europe and Asia (she has played for a French team). Lang, who was semi-professional in his native Germany, is determined to get Australia serious about table tennis, to spot talent early and nurture it, and to increase the opportunities for people to play not just for fun but for success. ‘‘
There’s heaps of opportunities in the sport in Australia,’’ he says. Lum competes in the men’s team event today, and Jee in the women’s team on Tuesday.

Yoga for Tennis Eyes

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Enhancing Visual Performance on the Court

Incorporating eye yoga into your tennis training can significantly enhance your visual performance, helping you react quicker and more accurately to the fast-paced game. Here’s how you can integrate yoga specifically for your eyes into your tennis routine.

The Benefits of Eye Yoga for Tennis Players

1. Improved Focus and Concentration: Eye yoga exercises can help you maintain better focus on the ball, improving your reaction times and shot accuracy.

2. Enhanced Peripheral Vision: Regular practice can expand your peripheral vision, allowing you to better anticipate your opponent’s moves.

3. Reduced Eye Strain: These exercises can reduce eye strain and fatigue, especially useful during long matches or training sessions.

Key Eye Yoga Exercises for Tennis Players

1. Palming
– How to Do It: Rub your palms together to generate heat and place them gently over your closed eyes without applying pressure. Hold for 30 seconds to a minute.
– Benefits: Relaxes the eye muscles and relieves strain.

2. Eye Rolling
– How to Do It: Sit comfortably and roll your eyes in a circular motion. First clockwise, then counterclockwise, for about 30 seconds each.
– Benefits: Enhances the flexibility of eye muscles and improves blood circulation.

3. Focus Shifting
– How to Do It: Hold your thumb about 10 inches from your face. Focus on your thumb, then shift your focus to an object about 10-20 feet away. Repeat this for a minute.
– Benefits: Improves focus and concentration.

4. Near and Far Focusing
– How to Do It: Focus on your thumb held at arm’s length, then shift your focus to a distant object. Repeat for 2-3 minutes.
– Benefits: Enhances the ability to quickly switch focus between near and far objects, crucial for tracking the ball.

5. Diagonal Viewing
– How to Do It: Look up and to the right, then down and to the left. Repeat in the opposite direction. Perform for 1-2 minutes.
– Benefits: Strengthens the eye muscles used for diagonal movements, aiding in following the ball’s trajectory.

Incorporating Eye Yoga into Your Tennis Routine

1. Warm-Up Routine: Integrate these exercises into your pre-match or training warm-up to prepare your eyes for the game.
2. Cool-Down Routine: Perform these exercises post-match to relax and rejuvenate your eyes, helping in faster recovery.
3. Consistency: Practice these exercises regularly, not just on match days, to build and maintain strong visual skills.

PLEASE NOTE while eye exercises can enhance the sensorimotor vision process, they are not a substitute for medical treatments for more severe eye conditions.

Incorporating eye yoga into your tennis training regimen can significantly enhance your visual and mental acuity on the court. Regular practice can lead to improved focus, reduced eye strain, and better overall performance, making it an essential addition to any competitive player’s toolkit.

Toughest Feat in Tennis

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Players often say that the toughest feat in tennis is to win the French Open and Wimbledon in the same year. Alcaraz has a shot at it this year.

It’s a monumental challenge, requiring players to dominate the grueling, high-bouncing clay of Roland Garros—basically the tennis equivalent of playing on quicksand—before swiftly adapting to the slick, fast grass courts of Wimbledon, where the ball skims just above the grass. Here’s a fun trivia question: How many men and women have managed to join this exclusive double club?

Rod Laver pulled it off once in the modern era of tennis, which kicked off in 1968. Bjorn Borg managed it three times. Rafael Nadal did it twice. Roger Federer and Novak Djokovic have each done it once. That’s it for the men.

For the women, Margaret Court, Evonne Goolagong, Billie Jean King, and Chris Evert each did it once. Martina Navratilova and Serena Williams both did it twice. Steffi Graf, though, achieved it four times. That’s the complete list.

Tiebreaks & Swiatek

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Iga Swiatek, currently the world’s top tennis player, just added an exhilarating chapter to her career. She now boasts 20 WTA Tour titles, including four Grand Slams, and has been the world’s top player for over 100 weeks. Recently, she conquered a new milestone—winning a deciding-set tiebreak.

In an epic final against Aryna Sabalenka, the world No 2, Swiatek saved three match points on her way to victory, pushing her head-to-head advantage to 7-3. This was only her third deciding set tiebreak in her professional career, having previously faced tough losses in such scenarios. But this time, in a Masters final no less, she showcased her resilience and tactical prowess.

Swiatek’s knack for turning a slight lead into an unassailable advantage is legendary. Yet, what stood out in this match was her capacity to thrive under intense pressure, a skill she’s had less need to display due to her dominant play style. This victory was a testament to the high caliber of women’s tennis in 2024, making it a phenomenal showcase for fans and a thrilling achievement for Swiatek herself. After the match, she reflected on the experience, noting, “It’s going to give me some wisdom,”—a statement that hints at even greater things to come from this formidable champion.

Tennis4Life: Injuries in Female Athletes

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Female athletes are continually pushing boundaries, achieving new milestones, and redefining what it means to excel in their respective fields. However, among the triumphs and celebrations, there lies a less discussed but crucial aspect of their journey – injuries in female athletes.

What injuries are female athletes more likely to sustain?

Risk of different injuries is affected by athletes age and chosen sport. On the whole, females are at higher risk of the following.

Bone stress fractures

Twice as likely in females compared to males. Stress fractures are particularly prevalent among running athletes as well as females with low BMI, late menarche and low bone mineral density. Prevention strategies should start early in sport participation and should include appropriate nutrition (particularly calcium and vitamin D) and management of the Triad/RED-S (see below), alongside technique training and appropriate scheduling of exercise to alleviate stress on the affected bone.

ACL injuries

Females have 1.5-2 times high risk than males. ACL injuries are more prevalent in sports with pivoting and landing, such as soccer and gymnastics. Biomechanical differences in knee anatomy and forces across the ACL, particularly when landing, increase the risk. Prevention strategies include neuromuscular and technique training to optimise control in landing and cutting movements. Adolescents who focus on one sport, should consider diversifying training across multiple sports for better overall motor and athletic development.

Concussion

Females have a 0.5-2.5% higher likelihood of concussion, particularly in collision and contact sports. It’s theorised that females have increased risk due to smaller neck size and less strength compared to head size, reducing the ability to absorb forces compared to male athletes. Prevention should focus on enhancing neck strength, stiffness and neuromuscular control to better absorb external. As well as include balance, resistance, plyometrics and controlled landing training.

Patellofemoral pain syndrome (PFPS)

Females are twice as likely to suffer PFPS due to the biomechanical differences including a wider pelvises and increased quadriceps angles, which alter the pull of the patella over the knee. Prevention and management focus on quadriceps strength training, particularly the VMO and limiting valgus forces across the knees.

Why are females more likely to suffer these injuries?

A combination of factors contributes to and may exacerbate injury risk in female athletes. The main factors thought to increase injuries in female athletes include;

  • Training schedule: A training intensity, frequency or duration far exceeding an athlete’s capacity increases injury risk, particularly when there are inadequate recovery strategies in place.
  • Biomechanical imbalances: Depending on the sport, both female and male athletes suffer increased injury risk when biomechanical imbalances develop and are not addressed in a timely manner.
  • Hormonal fluctuations: During the menstrual cycle ligament laxity and neuromuscular control fluctuate, influencing injury susceptibility.
  • The female athlete triad is the relationship between low energy availability (with or without disordered eating), menstrual dysfunction and decreased bone mineral density. The Triad increases injury risk and female athletes health overall.
  • Relative Energy Deficiency of Sport (RED-S) expands on the concept of the Triad. RED-S is the inadequate energy intake to meet the demands of sport, contributing to decreased bone mineral density and increased injury risk.

Preventive Measures and Rehabilitation Strategies

Addressing each athletes’ unique needs requires a multifaceted approach encompassing preventive measures and targeted rehabilitation strategies. Tailored programs incorporating progressive loading, balance, agility, proprioception, plyometric exercises, and sport-specific drills aid in restoring function, optimizing recovery, and minimizing the likelihood of recurrent injuries. Importantly, integrating comprehensive injury screening protocols into pre-participation assessments enables early identification of risk factors and facilitates personalised intervention strategies. This is particularly important for prevention and management of the Triad and RED-S.

Many of the factors that increase injury risk in female athletes are modifiable. With appropriate recognition you can manage these factors with planned and considered training, effectively reducing your injury risk, injuries and time away from sport.

Source: Trident

Tennis4Life: Rehabbing Your Rotator

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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.

Tennis4Life: Rehabbing Your Piriformus

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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.

Swiatek Defeats Gauff in Straight Sets: A Teaching Moment in Overplaying

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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.

French Open Umpires Use Head-Mounted Cameras for Unique Fan Perspective

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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.

Training Plan Revamp

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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.

Enhancing Performance: A Holistic Approach to Training and Injury Prevention

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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.

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