May your new year be filled with put aways! One of my students, a former gymnast, approaches tennis with unique skills. All I ask is no more diving and shoulder rolls to cut off a passing shot! Needless to say, a standing back flip takes great training and coordination, so don’t try this at home!
I was asked for the best advice for the partner during a crosscourt rally so here is the pro, best in the world, poop on that role:
This subject came up during our Mixed Doubles class last night. Now that she is fearless with her new Oakley polycarbonate eyewear, and doesn’t mind a bruise or two (or three!), Jill prefers to build a fort at the “O” (a chalk mark I put in the very middle of the service box which stand for “offense”) while her partner plays from the baseline during a cross court rally (unless she knows the opponent will tag her).
Despite Jill’s fantastic reflexes at the net and intimate knowledge of her opponent, I prefer she go back to the “Star” (a chalk mark I put at the middle of her service line on my teaching court) in mixed or women’s doubles. This prevents lobs from going over her head so that her partner can come forward without worrying that they need to cover that shot.
The Bryans, Hingis/Mirza (1), and Mattek-Sands/Safarova (2) have all discussed the role of the partner in interviews when the crosscourt baseline rally is going on. That role is huge in pro doubles.
The “home” for the pros who are partners during a baseline rally is the “O” or the “Star” (see above)—> HOWEVER—they run from the Star to the center line, to the O, depending on the quality of their partner’s/opponent’s crosscourt shots. They do this EVERY time the ball crosses the net! They are that mobile because they are trying to intimidate the baseliner into an error or make them change their shot to down the line. The best poach for winning volleys. This kind of constant movement requires a LOT of off court preparation.
The best players in the world say they get a lot more tired than the baseliner so, unless you have Sania Mirza’s forehand groundstroke, to prevent the wear/tear on the partner, the pro baseliner should come forward ASAP. Even Sania knows she has to make something happen so Martina doesn’t melt doing all that footwork!
Recreational Tennis: if that kind of effort can not be put into every crosscourt rally by the partner, both on the Star ready to go to the O is best (or both back second best) but the team should ALWAYS try to avoid being extremely split by one being at the O and one on the baseline. Make sense?
After watching all the US Open semi-finals singles matches today, I was asked by a student, “Why and when did our sport get so ugly?” My first response was that ratings and money have compressed sports behavior into MTV sound bites that are often undignified. Then I started to think more about the question and what was behind it.
These dramatic on court antics certainly don’t reflect the honorable background of tennis from its days as a gentleman’s game. I noted the sport’s most honorable exceptions like Kim Clijsters, Li Na, Pete Sampras, and Roger Federer. Each contributed their own character to the tennis legacy. Kim’s friendship and graciousness was beloved and admired in/out of the locker room and around the world. Li Na for her outgoing spirit and candid nature. Pete was famous for his low-key public persona and for letting his racket do the talking.
Roger Federer brings a multitude of facets of enrichment to the tennis industry that will linger well beyond his competitive career. The crowds that are drawn to Federer are there for many reasons. At the top of the list are his historical perspective, poetic motions, and respect for the sport. Yes, he is a wizard’s assortment of skills and he makes teaching tennis easier, but there is something more.
He is a throw back; a reminder of what tennis was like when Laver, Rosewall, Smith, and Ashe strode the grounds of the majors. Perhaps if players like Marty Fish, Tim Henman, and Coco Vandeweghe got to number one, he would have enough company at the top of the sport to bring back the behavior of yore. The dignified times for which so many purists yearn.
Serena should watch how Roger handles the “pressure” of winning when you are expected to win. His approach to high expectations is that he far prefers that to the alternatives. A pretty simple reply to a vexing issue for many right?
Most psychologists would agree that consistent, over-the-top emotionalism is harmful to athletic performance. It needs to be carefully metered out so that the athlete’s level of arousal can be kept constant. This is as important a principle of competition as that of “temporary amnesia” for the loss of a point, game, or match. So, we come back to Roger.
He has held the flag for elegance in temperament, for athletic amnesia, and for grace under tremendous athletic pressure for many years. Will tennis swing back toward net rushing if he prevails in the finals? I don’t know. I hope so. One thing I know for sure, he won’t scream so loud and so often that he might break a blood vessel in his neck and he won’t tear his shirt off.
What is the latest advice from the on air pundits and professional coaches that I can put into my game?
Great question! When I watch recreational players, I see some of the same issues that touring pros face. Too many singles shots in the net, usually when they are out of position. Here are some tips from world class authorities:
1) Tennis pundits and pro coaches use the terms “Rally Ball (RB)” and “Aggressive Shots to Conservative Targets (ASCT)” frequently on the air. Recreational players need the same advice.
RB means a ball that has no business being anywhere near the level of the net. Typically, you are out of the center or off balance at the baseline and your shot selection is not appropriate. Loop or floater are the correct selections. Like the chant at a basketball game, “D-D-D-D-Defense!”
2) ASCT: EVERYONE, pros included, goes through patches in which the confidence/accuracy in your aggressive shots is dips. ASCT means to try that same racket speed a few times down the middle of the court to the T to get your confidence back. If you are still missing after that, slow the racket and use RB’s (see above).
If you need help with these, ask your local pro.
Professional doubles is rarely broadcast. That is a shame because doubles is the most popular form of tennis. Go to a college tennis match and see how different it is as a team sport.
First, it is rare when both partners are on and making aggressive shots successfully and taking risk at the same time. Most of the time its a bit of a see saw, one player hot, the other has to be steady. It’s important to note that in mixed doubles its not always the guy who is thermal.
One of my best mixed doubles teams got down 2-5, and the guy was showing outward signs of dejection. He felt responsible for their plight, but doubles is always about the teams shared responsibility. That’s why the pros and college players ALWAYS approach each other, fist bump, or high five no matter the out come of the last point. The feeling of sharing responsibility must be reinforced as often as possible.
His female partner dolled out the proper amount of encouragement on the change over and he dedicated himself to keeping his body language positive plus, choosing safer shots. His partners advice in this case was the key. She had taken on the role that makes a valuable partner for any competitive team, always encouraging her teammate.
Her role became tactically important as he reigned in his aggressiveness, she got bolder. She started taking some chances and it paid off with a 7-2 win in the tiebreaker. There is no “I” in team…unless its Dominique Thiem!
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This is a note I sent to a 3.5 league player who came to me for a 4.0 level serve. His serve was predominantly flat and deserted him when the stress was on. What he needed, but did not know it, was a serve with spin, arc, and shape that could stand up to stressful situations and be more precise.
He SAID he wanted to change it, but did not know what the task entailed. Here is that note:
People come to me who want to change. When it comes to tennis movements, you need to understand that when your body tries to move differently, attention to making the ball strike the center of the racket is TEMPORARILY distracted.
It is INEVITABLE that anyone will mishit and frame shots during this process. If you are standing near the net, the racket velocity is lower and the shock to the arm is much reduced during this stage of learning. I realize you were not comfortable with that part of my training, but it was very necessary.
The body can basically learn one thing at a time before it can incorporate multiple skills. You are no different than anyone else learning skills EXCEPT you are more reluctant to trust me during this stage of development on your serve.
The serve is very likely the most complicated performance in ALL sports. That is the reason why it is so difficult to improve it without help. IFFFF you want that, you are in the right place, but you have a choice.
We can spend your LivingSocial purchase fine tuning other shots and avoid changing your serve OR we can do both if you trust the process I’ve developed over 30 years that is backed by a Ph.D. in Biomechanics/Exercise Physiology and has been used with players of ALL levels from beginner to elite University team members.
You are the customer. It is your choice.
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Just wanted to let you know that I played an epic USTA singles match on Sunday against a very young and formidable opponent. After 2 hours and 20 minutes, I prevailed in 3 sets (7-5; 4-6; 6-4). I think that we went to deuce on almost every game and the points were long and filled with lots of great shots by both of us.
The woman I played was really quick, had amazing topspin shots and a pretty good kick serve. If I ever hit anything at mid court, she put the ball away with some amazing cross court angles (particularly on her backhand). So, I realized that I needed to keep her deep, be patient and wait for her to give me the short shot so I could put it away.
Furthermore, it became apparent that her backhand was more consistent than her forehand, so needless to say I hit tons of balls to her forehand side. Luckily, she did not attend the TennisDr Tennis College, and did not realize that my forehand was my stronger shot.
I had a great time and would have been OK had I lost the match since I know that I played well, but was really thrilled with the win. After the match she commented on how well I covered the court, how quickly I got to the ball and how I always seemed to hit the right shot. And, when I told her my age, she was amazed and said that I was almost her grandmother’s age!
So, chalk one up for the senior citizen!!
Nicely done Michelle!
I know you don’t consider yourself to be fast or probably not even a formidable athlete.
BUT good anticipation and strategic awareness make tennis players appear to
be much greater athletes than they are. In this case, knowledge and experience is power.
One of the things we love about this sport is that experience and wisdom can also
make up for a lot of differential in years. No one takes advantage of this principle
to compete better than you. Even your surprising play last week against my “big guys”
told me that you were more than ready to “unleash the hounds” in women’s singles. Pretty fun huh?
Most players don’t view tennis in a strategic context. When you ask most players what they need to do during a match, they usually respond by saying something like, “I tell myself to just play better and I will win”. Court awareness and problem solving is worth many key points in a close match.
Good luck in your next match!
Americans are relying on chain restaurants during these tough economic times more than ever before. One reason is how competitive the pricing has become. These days for $10, you can get a large meal and avoid fast food at the same time, but can more food for less money still be healthy? Are there ways to help reduce fat and calories but still get a good deal? This article will examine smart food choices at some of the most popular chain restaurants and provide calorie/money saving tips for all dining out.
It’s a huge understatement that Americans like to eat out. Did you know that for every dollar spent on food, 49 cents of that is spent at restaurants? According to the National Restaurant Association (NRA), if the NRA was a country, it would have the 18th largest economy in the world! So, it’s time to look closely at what we eat at the most popular chains and how to eat smart. The good news is that many chains have started some form of “low calorie” or “good nutrition” menu.
Discounts have abounded during this recession including all courses and cuisines. Here are just a few: Outback Steakhouse offered 15 meals for under $15, Bob Evans offered 30 dinners for $5.99, Mimi’s Cafe had coupons for a free breakfast entree, the Melting Pot offered free chocolate fondue for joining their email list, and even the high- end chain Morton’s The Steakhouse used major discounts to sell more steak dinners.
Unfortunately, more food for the money often translates into a loss of will power. One free appetizer and logic flies out the window! These bargains usually mean American’s are subjected to an industry that is based on excessive salt, oil, and sugar. A single dish at many chains can often contain a day’s worth of sodium.
The good news is that picking correctly from the menu can help change these odds dramatically. The best way to look at these picks is to contrast them with their high calorie counterparts from some of the biggest national chain restaurants, plus their fat and sodium contents. Here are the passes and picks on a few of America’s top chains, some will surprise you:
Cheesecake Factory-Pass on the Fettuccini with Chicken and Sun-Dried Tomatoes with 1,832 Calories, 70 grams of saturated fat, 876 mg of sodium. Sounds healthy right? Keep in mind that the average male should not eat more than 2000 Calories per day! Pick instead-Grilled Salmon with 713 Calories, 11 grams of saturated fat, and 320 mg of sodium.
Red Robin-Pass on the A1 Peppercorn Burger with 1096 Calories, 64 grams of fat, and 1,899 mg of sodium. Go with the Chicken Caprese Sandwich with 665 Calories, 29 grams of fat, and 1153 mg of sodium.
Olive Garden-Skip the Chicken & Shrimp Carbonara with 1440 Calories, 88 grams of total fat, and 3000 mg of sodium. Try the Chicken Scampi with 740 Calories, 52 grams of fat, and 1350 mg of sodium.
Applebee’s-Pass on New England Fish and Chips with 1,910 Calories, 24 grams of saturated fat, and 3,140 mg sodium. Pick-Steak & Honey BBQ Chicken Combo with 520 Calories, 5 grams of saturated fat, and 1,840 mg of sodium.
P.F. Chang’s-Avoid the Almond & Cashew Chicken Lunch Bowl which is served over white or brown rice at 991 Calories, 6 grams of saturated fat, and 4,963 mg of sodium. Instead, try the Buddha’s Feast Lunch Bowl served over brown rice which is 550 Calories, 1 gram of saturated fat, and 1,833 mg of sodium.
Red Lobster-Resist the Admiral’s Feast with 1280 Calories, 73 grams of fat and 4300 mg of sodium. Go with the Ultimate Feast with 600 Calories, 28 grams of fat, and 3660 grams of sodium. Both of these are entrees listed in the Signature Combinations part of the menu.
Boston Market-Pass on the Meatloaf Carver Sandwich with 940 calories, 18 grams of saturated fat, and 2,430 mg of sodium. Pick-Roasted Turkey Open-faced sandwich with 330 calories, 1 gram of saturated fat, and 1,480 mg sodium.
Denny’s-Pass on the Heartland Scramble with 1,160 Calories, 63 grams of fat, and 2,930 mg of sodium. Instead, try the new Fit Fare Omelette with 390 Calories, 18 grams of fat, and 870 mg of sodium.
There are also many things you can do to save money, calories, and fat at ANY of your favorite restaurants. You can now look up the nutrition of many chains on the web so that you can even plan your meal before you go. Many states and cities now require this nutritional information, if not on the web than at the restaurant, so ask your server. Another web source is HealthyDiningfinder.com.
Restaurant jargon can be decoded. The words “crispy”, “crunchy”, and “fritto” tell you that the item is likely fried which ads calories and fat. The same is true for “creamy” which implies butter, cheese, cream, or all three have been added.
On the good side, “steamed” is the healthiest way to cook. Poached, blackened, broiled, baked, and grilled are generally smarter ways to prepare food. You can also request that minimal or no oil be used and that any sauce can be placed on the side.
At restaurants, be aware that a smart salad choice can be at risk. High calorie salad dressings, croutons, cheese, and crispy noodles are another caution that can ruin an otherwise satisfying, low calorie meal. Ask for salad dressing on the side and lightly dip your fork for each bite.
Giant plates of food at chains like the Cheesecake Factory can be shared with a friend or boxed for another meal at home. Some restaurants even offer half portions, smaller sizes, or kids sized meals to adults.
Drinks, appetizers, coffee, and dessert are generally the most expensive per calorie so avoid them if possible. For that after dinner sweat tooth stock healthy desserts at home, fresh fruit salad, popsicles, and low-fat yogurt.
With restaurants trying to conserve water you may need to order water to drink. Takeout food doesn’t require tipping and makes it easier to resist dessert and unlimited bread being placed at the table. Two appetizers might be cheaper than a main course while at the same time giving you more variety and smaller portions.
Portion control is a complete topic of its own to be covered in my next article. In the mean time… healthy dining!
========About the Author=========
Jonathan Bailin, Ph.D. received his doctorate in Sport Science while coaching tennis at the University of Southern California. Currently, Jonathan operates a tennis coaching business in Marina del Rey, California, publishes research, consults for corporations in ergonomics, injury prevention, and nutrition, and enjoys recreational table tennis locally.
Dr. Bailin published http://www.TableTennisMenace.com when he rediscovered his first childhood passion, ping pong. On this site he uses his expertise to better guide consumers to table tennis products. Here you will find only the best and most popular ping pong tables, table tennis rackets, ping pong balls, and accessories from the most respected suppliers. Because of the sport’s universal appeal, modest space requirements, and potential to fight inactivity, obesity, and even Alzheimer’s Disease, he truly feels that whether you call it “Ping Pong” or “Table Tennis”, anyone can “Be a Menace” at TableTennisMenace.com.
Whether you play tennis, table tennis, racquetball, badminton, or squash, individual sports have similar emotional challenges. In coaching, once in a while you meet a student whose dedication becomes too intense. This is a letter to just such a student. Let’s call her Engrid.
I want to thank you for the intense effort you bring to every minute on my lesson court as well as the studious approach you have to practicing your skills on other courts. Of all my students, you are the most intense about your tennis game and I want you to know that I appreciate how much effort you put into it.
Of course intensity is a two edged sword and has some disadvantages too. One is that it tends to put players at more risk of injury (your recent calf muscle experience is an example). Another is that you run the risk of what many sport psychologists call “Burn Out”.
Today coaches and psychologists use the term “Burn Out” to mean different things, but generally they mean that the sport or activity has become more often irritating or anxiety producing, than enjoyable. When that balance shifts negatively, a player either quits or at least notices a significant plateau in performance which is difficult to break through.
Players may ask, “how can a game I love like tennis ever feel distasteful or repulsive?”
In over 25 years of coaching at all levels of skill, especially at the elite athlete level, I have answered this question many times. This time Engrid my answer will be customized a bit for you.
As your coach and health care practitioner, I realize that you have some compulsive personality traits. It’s an intensely which strives to reach toward perfection in most, if not all, modes of expression. The good news for coaches is that for complex activities these feelings motivate you to bring a high degree of focus.
This is why I believe you appreciate my style of instruction. You enjoy when I break a motor skill down to its minute parts so that you may scrutinize and practice them in there bite size portions until you have mastered each part toward creating the better whole.
The bad news is that these detailed study, for some personality types like this, can become tedious, may negatively influence your mood, approach to outside activities, or perspective on those around you. When I hear you berate yourself, or express feelings on the court that others are not trying their best in practice, my alarm bell goes off telling me that tennis is becoming too much of a burden. That perhaps it has become a chore, or at least more trouble than it is worth. Their are two approaches to ameliorate this situation–one logistic, one attitudinal. Both will help make you a better player!
Logistically, I would advise that you schedule more recreational time off. Get away from the court. That time should be spent in amusement/relaxation and should be as carefully interspersed between your tennis workouts as if you were designing a cross training schedule with other fitness activities. The question arises, “How do I tell if I am successful enough at this?”
When you are getting dressed to PLAY you are well rested and as you walk toward the court, feelings of anticipation of the adventure you are about to have crescendo. Your heart rate picks up as the fun of the last great shots and disappointments of the correctable errors flood back to you as you get ready to hit the first ball. Now we have struck on our second method of amelioration–attitudinal.
Tennis must remain a game. It must remain PLAY in every sense of the word. It certainly has no components that should elicit feelings SIMILAR in intensity to a life or death struggle, that your survival is in the balance, or self esteem is at risk, AT ANY TIME.
It should not feel like work. It should not elicit feelings that are as intense as those you feel when you are busy or frustrated while trying to make a living and pay your bills. It should not elicit feelings as intense as, for example, if all your family were suddenly coming to visit. It should not make you doubt your own effort, your own dedication, and the unique skills and attributes that you bring to the sport. To let others worry about their own level of effort and intensity is a skill which requires practice. That practice can be done outside competition too.
You may not have met anyone like this, because I have not either, but there are many people who can’t leave their homes because they are afraid of failure. Of being hurt either psychologically or physically. They are physically fit enough but they can’t go out, can’t go shopping, can’t go to a movie, or go to a restaurant, let alone play sports. They are psychological “Shut Ins”, agoraphobics unable to go into public places.
The take home lesson from them is to treat each event in which you participate with a sense of gratitude. Embrace the idea that you are healthy enough to enjoy the risk of both good and bad performances.
In tennis, I would like to see everyone respect, if not relish the inevitable but temporary feelings of failure in themselves, as well as respect others who take these risks too. Be proud of the ability to risk your feelings in competition as a sign of a healthy life and healthy tennis life. As a sport scientist, it is sometimes difficult to communicate that this is a critical part of the process of improving motor skills.
The “Schedule for Emotions”
The great athletes when they miss a shot are well adjusted to this perspective. They PRACTICE handling it better than recreational players. With rare exceptions, they take 5 or 10 seconds to SILENTLY indulge in purely normal disappointment WITHOUT showing negative body language. The next 5-10 seconds to physically practice the proper motion or mentally note the proper decision for the next time the situation arises. Then in the next 5-10 seconds they move on to preparing for the next point.
That is what I call the “Schedule for Emotions” in tennis. Some coaches call these rituals to be employed before every point. Inevitably you have about 30 seconds to indulge silently and get your act together for the next point. If you verbalize, slump your shoulders, or take too long in recovery, your opponent will think you are about to loose several points if they just get the ball back. This makes their task very easy. Remember, psychological skills are like motor skills that require practice!
Missing a shot and making a shot are two sides of the same coin that fascinates us all with this game. It is as inevitable that you will have moments of elation as well as moments of disappointment. You can handle these feelings like a beginner or strive to handle them like the pros.
The best players demonstrate the above competitive psychological skills as often as forehands. They have taken to heart that the risk of having these temporary and illusory failures is actually part of the fun.
If this topic interests you further, I can pass along several articles by the top sports psychology people in the industry, one of which is Dr. Allen Fox. These articles have been required reading for scholarship athletes at USC and other teams I’ve coached.
Tennis is play time. Have fun!
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