THE 3AM THEORY

Applying the DNO Theory at Net     A Complete Guide for Advanced Competitive Players By Paul Dale - The 3AM Method In the heat of competitive tennis, few decisions carry more weight than when to approach the net. Make the right call, and you've seized control of the point. Choose poorly, and you'll find yourself scrambling to recover as your opponent passes you with ease. Here's a way to remove the guesswork and provide you with the tactical clarity you need to dominate at the net. The DNO Framework: Your Net Approach Decision Tree Peter Burwash, Master Professional and my early mentor, created the DNO Theory (Defence, Neutral, Offence), which provides the perfect template for understanding when and how to approach the net. Every ball you face falls into one of these three categories, and each requires an entirely different net approach strategy. Defence (D): Survival Mode - Get The Ball Back When you're in a defensive position, approaching the net is tactical s...

By Paul Dale | www.3amtenis.com Looking for ways to recover and regulate stress?  Have you ever watched a racehorse trying to catch its breath at the end of a race? Its nostrils flare as it takes in air, but its mouth remains closed. It can be exhausted from a race and desperate for oxygen, but it never opens its mouth. A dog will pant with its mouth open while running, but a dog also uses its mouth to sweat. The horse, like humans, sweats through the skin. This is a fundamental similarity between humans and the horse. Unfortunately, over time and due to a lack of understanding, humans have lost the art of nose-breathing. For a long time, athletes and recreational runners have been told to push themselves hard during exercise, to the point where they must open their mouths and gasp for oxygen. But is this gasping for oxygen the natural way we should breathe when exercising?  Does pushing ourselves to this extreme level and eventually needing to breathe thr...