Monday, August 12, 2013

NOSE BREATHING

LOOKING FOR BETTER WAYS TO RECOVER BETWEEN POINTS ?
LOOK NO FURTHER THAN THE RACEHORSE!



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 and be desperate for air 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 humans have lost the art of nose breathing and never receive its benefits. For a long time sportsmen and women have pushed themselves while exercising to a stage where they must open their mouths to gasp for more air. But is this gasping for air the natural way we were supposed to breathe when exercising? Does breathing through the mouth really making us fitter, healthier or enhance our endurance capabilities?

Breathing through the mouth during exercise only pulls air into a small region near the top of the lungs, leaving most of the lungs unused. In extreme cases this eventually creates a state of hyperventilation. Because we are in this state of hyperventilation, we must push any air we do have in our lungs quickly out again in order to take the next gulp of air. This cycle of gulping air and breathing out again as quickly as possible in order to take the next gulp eventually creates an oxygen deficit. Muscles starved of oxygen and pushed to continue exercising begin to tire and cease to work at their optimal level. What’s more, the athlete will be in pain for several days later until the muscles can recover.

Surely the goal of any competitive tennis player is to achieve optimal efficiency, which in physical terms means utilizing speed, strength, flexibility and endurance over a long period of time. If the muscles are continually faced with this oxygen deficit after long rallies, the body will eventually start to perform below par. Perhaps the humble horse was right afterall!

Like the horse, when humans breathe through the nose the air enters and spirals deep into the bottom of the lungs, making this the most efficient way to take in the maximum amount of air.

Nose breathing during exercise over a long period also allows the ribcage to operate in a way it was always intended to function. With each breath the ribs are supposed to expand on inhalation and retract on exhalation.  If functioning properly this “massaging” action of the ribs further aids the lungs in their work. Many people today have “frozen” ribcages and have lost the ability to benefit from this expanding and retracting action.

Twenty five years ago I started the process of nose breathing when training. The benefits started to show after one week. The benefits were:

·        No more soreness after runs – the muscles were oxygenated  during the entire run
·    My heart-rate dropped by 25% - the hyperventilation state  was gone due to improved oxygenation of the muscles
·       My breathing rate went from 18 breathes per minute to 14 –   again, better and more efficient oxygenation of the muscles
·        Exercising became a more pleasant experience – the stressful state I believed was fundamental to getting “in shape” had been replaced by an almost meditative experience.

This is how you can incorporate nose breathing into your training and during matches:

1.     Learning to use nose breathing while exercising.
Running is perhaps the best way to learn nose breathing. Jog slowly while keeping the mouth closed and breathing through the nose. The breathing should automatically become deeper because nose breathing utilizes the entire lung. Continue to jog slowly and become accustomed to the long and slow breathing rate.

During inhalation and exhalation, try to breathe in the throat. You will begin to create a roaring noise similar to a jet airliner taking off!

As you become more proficient at breathing through the nose slowly increase your speed. This will tax the breath and as soon as you feel the need to open your mouth… reduce speed, even walking is fine, just resist opening your mouth to breath! It will feel a bit like drowning in the beginning but your insecurity will pass.

Continue this speeding up and slowing down process until nose breathing becomes more proficient and the need to slow down becomes less frequent.  The need to slow down less is a sign of progress. This will be the pattern of your runs for about one week and then you will notice the heart rate dropping, the rate of breathes per minute dropping and your running speed increasing!

2.   Apply nose breathing to tennis
With this more efficient method of breathing becoming more natural to you it will now automatically take over whenever you walk up stairs, jog or try to recover from any physically stressful activity.

In tennis we have breaks between points and this is a perfect time tom use nose breathing to recover quickly. Your confidence will now be such that you will switch to nose breathing whenever you need to recover quickly.

While bursts of energy like the serve, overhead and groundstroke winners benefit from an explosive exhalation, the inhalation process will benefit from nose breathing because it’s the best way to fill the lungs and has a calming effect during points.

Thursday, July 18, 2013

A COMPLETE SYSTEM OF ON-COURT MOVEMENT

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MOVING WELL ON-COURT IS ESSENTIAL TO PLAYING
TENNIS AT THE HIGHEST LEVELS

Tennis today is played at a much faster pace than ever before. The demands on a player to move faster place tremendous importance on fitness, speed and anticipation. I teach a system of movement that involves all three of those requirements and some more.

There are 3 main parts I try to teach my students when working on court anticipation and movement:

  1. OBSERVATION 
  2. REACTION 
  3. RECOVERY

Here are the 3 parts explained in more detail.

OBSERVATION:
In today’s fast paced game it is essential that player’s are able to anticipate where the ball will go to some degree. Observation is the most important aspect of anticipating well. Anticipation requires a player to read their opponents preferences, swing patterns, and get a quick read on the direction of the ball. It’s then time to move!

I ask my players to observe the moment of contact at the other end of the court. The moment the opponent makes contact with the ball should be observed closely because once the ball has been struck we can’t afford to waste a second.

REACTION
 Once my students have started observing the opponents contact I have them create a “Skip Check”. The skip check is a soft lift off the ground. You see this skip check with good returners of the serve, without it the quick movement to the left or the right is not possible. Today, the pace of the groundstroke game demands the same explosiveness as the return of serve and therefore we must add the skip check to our general baseline game. The skip check should be synchronized at the exact moment of contact at the other end of the court.


THE SKIP-CHECK IS A LIFT OFF THE GROUND AT THE MOMENT THE
OPPONENT MAKES CONTACT WITH THE BALL


This links observation to an action. Without an action the observation gets lazy and the player sees no reason to use time or effort to watch for the opponents moment of contact.

Action (the skip check) also needs a function or it is also meaningless. The purpose of the skip check is to create an explosive start to the movement on landing, if it is required.

While the player is airborne the ball starts its path back from the opponent’s racquet and we would now know where we need to run for the next stroke. This is the key to the skip check, you are about to land on the ground knowing which direction you move next. From the landing the direction to move can now be anticipated and through pre-innovation the movement can be explosive and accurate.

We have now added an action to our observation which makes us much quicker on-court.



RECOVERY
We have covered the movement to the ball and this will certainly improve once the skip check becomes calibrated to the opponents contact and the two become instinctual.

However, if you leave your player with just observation and reaction skills you haven’t done them justice because the rally lasts a lot longer today and players are expected to get many more balls back during the average rally. They need a way to recover for the next ball.

Recovery needs to involve the best way to run at full speed to a wide ball and return from that position to cover the court as best you can. 

The way to achieve this is by “Flipping the Spine”. FTS means that you enter the strike zone with your spine in an optimal position, create the Line at the moment of contact and position the spine in an optimal way to recover back to a central place on the court.

In this first picture you see Rafi moving towards the wide ball at speed. His spine is angled towards the side fence.

RAFI'S SPINE IS ANGLED TOWARDS THE SIDE FENCE AS HE
MOVES AT SPEED TO THE BALL 

The 2nd picture, the contact, shows Rafi creating the Line. The Line is the optimal point of balance and transfer of energy from the ground (in this case through Rafi’s right toe).







"THE LINE" FROM HEAD TO FOOT AT THE MOMENT OF CONTACT


In this 3rd picture Rafi has recovered and has “flipped his spine” back to begin his movement back towards the centre of the court. This flipping of the spine is the essence of recovering quickly to the vacant court.


RAFI HAS FLIPPED HIS SPINE AND IS NOW PREPARED TO
RETURN AND COVER THE OPEN COURT


Together this system of Observation, Reaction and Recovery has all the elements a player needs for on-court movement in today’s fast paced game.


Wednesday, July 17, 2013

THE STAGES OF A PROFESSIONAL TENNIS PLAYER


PROFESSIONAL TENNIS IS PLAYED AROUND
THE WORLD AT MANY LEVELS

There are thousands of players, both men and women, who are trying to make their way in the world of professional tennis. I thought it would be interesting to clarify the steps, in my opinion,  that a player must take to get all the way to the top. 

  1. No National Ranking & No ATP points
Can’t always get into the qualifying draw for local futures and must rely on wild cards

  1. National Ranking but no ATP Points
Possible to enter qualifying of Futures events because of his National ranking but not always accepted

  1. Enough ATP points to enter Futures qualifying
Must compete in the qualifying events where physical & mental fatigue can be a major obstacle in progressing deeper in the tournament

  1. Qualifies into the main draw consistently
But has trouble progressing much further because of the physical and mental demands of qualifying

  1. Enough Points to enter Main Draw Futures
Can win through rounds of main draw consistently

  1. Ability to Win Futures titles consistently
This allows the player to achieve a sufficiently high ranking (approx. 300) to get into the main draw of Challengers.

  1. Plays both Futures and Challenger qualifying
In order to maintain their ranking because success in Challengers is limited

  1. Able to enter Challengers
Must be able to consistently get through to quarters in Challengers to defend futures points from previous events over 12 month period

  1. Ability to win Challenger titles consistently & play ATP qualifying
Sights firmly on the main ATP Tour but needs to maintain ranking so continues with Challengers

  1. Able to enter into major ATP Events
Can achieve a sufficiently high ranking from success in Challengers to get into main draw of ATP events (approx. top 100)

  1. Seeded in Grand Slam events
Has a ranking inside top 32 ATP and avoids top seeded players Initially

  1.  Wins ATP events



Sunday, June 16, 2013

ARM WRESTLING CAN HELP YOUR TENNIS - A LOT!

HAVE WE BEEN FOCUSING ON THE WRONG SET OF
PRIORITIES WHEN WE COMPETE


You see it more clearly when the players are young and new to competition, but it’s common to all levels of tennis. Two players are locked in an on-court battle for varying lengths of time and then one player wins the battle of wills that takes place in the head and the match is essentially over. Don’t be fooled by appearances, the remainder of the match may seem competitive and the points may be exciting, but the match was over once the battle of wills was decided.

That early “arm wrestle” decided the outcome of the match. Think about that for a moment. “THE ARM WRESTLE DECIDES THE OUTCOME OF A MATCH”.

In a majority of cases both players start matches believing they can win. Both players can even start the match believing that they will win. Something changes that self-belief during the contest for one of those players.

Is the importance of winning the game of wills really anything new to us? Haven’t people been saying that tennis is 90% mental for a long time now? If we believe that tennis is 90% mental then why do players still contest matches focusing solely on the quality of their “Game”, meaning strokes and strategy? I’m not saying technique and tactics are not important, I’m simply saying we may be missing an important point here, that the arm wrestle is the key to unlocking our opponents resolve and eventually you winning the match.

During this year’s French Open Rafael Nadal repeated a pattern throughout his matches that emphasized his belief in winning the arm wrestle first. In all his matches he played relatively conservative tennis in the early stages of a match, never going for too much, maintaining a cross-court pattern and putting a great deal of effort into defense when he needed to defend the point. Later, when he had won the arm wrestle and his opponent began to make errors Nadal would start hitting his forehand down the line more and come to net to finish the point when he could. He could sense his opponent’s will had been broken.

This “breaking of wills” can take varying lengths of time. With Ferrer in the final of the French Open it happened within the first 4 games. Some players take longer.

It’s no coincidence that the other great exponent of the early arm wrestle is Novak Djokovic. Djokovic won an epic match against Wawrinka at the Australian Open this year in a match that saw Wawrinka throw everything at Djokovic for 5 sets, only for his game to break down in the dying stages and lose the match.

Andy Murray and Roger Federer are two players who perhaps expect to play sublime tennis and win matches.  Sometimes this works with the other players but with Djokovic and Nadal, who are programmed to think in terms of the arm wrestle first, it’s not working.


I have heard it said that “The final tactic is Guts”. I believe the first tactic is guts. Tactics and technique create a platform, but the arm wrestle is god. Change your mindset and start putting the arm wrestle as your primary job, particulary in the beginning of matches until the battle of wills has been decided.

Tuesday, April 2, 2013

VISUAL BLOCKING: CONTROLLING YOUR OPPONENTS SHOT SELECTION




Visual blocking is a technique you can use to force your opponent to hit the ball where you want them to.  The benefits are obvious.  If you can dictate where your opponent will hit the ball you can anticipate earlier and cover the court easier.

It can also be used to expose weaknesses. Several years ago I was watching a player of mine in a match where his opponent was having trouble hitting forehands down the line. In the heat of the battle my player couldn’t see this pattern but sitting off-court in the shade I could!

The opponent would return most balls crosscourt and when they did hit the ball down the line it was done very cautiously and without any confidence. Two things could develop from this knowledge that would help my player gain a big advantage in the match (1) we could anticipate that the vast majority of forehands would be returned crosscourt and be under no real pressure because we are essentially only guarding the crosscourt side of the court (2) we could hit more balls to the forehand hoping that they would make mistakes when they did try to hit the ball down the line. This is a common scenario in matches and visual blocking can allow us to exploit this situation much better. Here’s how to do it.

During this particular match my player began to hit to the opponents forehand and remain slightly crosscourt after his shot.  This sent a subtle message to the opponent that the down the line option was open to be attacked and that the worst option was the crosscourt target where my player had still not “recovered” from. On the first attempt the opponent made to strike at the vacant down the line target he mistimed the ball late into the doubles alley. From that point onwards the match became a formality. Whenever we were in trouble in the rally we quickly shifted the ball to the wide forehand corner, blocked the crosscourt and either attacked the weak returns towards the opponent’s vacant backhand corner or forced an error.

Another good opportunity to use visual blocking is when you are at net.  If you have played a volley wide to your opponent block their preferred option and leave their least preferred option slight open. This will again subtly influence their decision making and allow you to dictate the opponents shot selection.

On fast surfaces against a big server any way we can read where the serve will go the better. By visually blocking the wide serve on both the deuce side and the ad side, you are planting a seed in the opponents mind that the serve down the middle is the best option. You now have a better than average idea of where the serve will go, plus after returning the serve through the middle you physically finish hitting the return near the middle of the court, meaning you are in great position to start the rally from the centre of the court.  In other words you have dictated where the opponent will serve and where you will start the point.

Visual blocking can help change matches by eliminating your opponent’s strengths and give you the advantage of anticipation.

Monday, February 11, 2013

TEACHING BEYOND THE OBVIOUS


Never settle for the obvious because the real solution may just be around the corner


In whatever endeavor we tackle, if we never went beyond what is obvious or outside our comfort level, we would never develop at our chosen skill. 

Think about the level you have reached in coaching.  At the present moment you think you know a lot about helping players improve their rankings right?  Hopefully in six months time you can look back and say that you are another 15% better than you are now. This should be our goal.

The ability to improve your craft over time is dependent on you asking the hard questions of yourself.  Instead of using the same “fix” each time for a particular problem, try another way. In time you will have a variety of methods to solve a problem and you will be able to select which particular fix works for an individual player.

Many years ago I attended a coaching seminar and an old friend, Bernard Gusman, presented an on-court session called “Looking Beyond The Obvious”. What Bernard said that day changed the way I looked at problems during a lesson and also the process I used when searching for solutions.

It’s easy to create solutions to problems. But is your solution getting to the root of the problem, or is it only a cosmetic solution that will eventually have the player going back to their same faulty ways later? I have found that if you find the source of the problem, usually a faulty fundamental, you have solved the problem for good. If you create a remedy that is only near the source, the problem will eventually come back to haunt the player again in the future.

In his on-court session that day Bernard encouraged all of us to continually “go beyond the obvious”.  It was a key demand and made us all dig deeper for the root cause of the problems we saw.

I recently worked with a young player called Willie.  Willie has a good all round game but is very stiff on his backhand side.  This means he has trouble getting any penetration off the bounce at the other side of the net.  Notice that I am not so concerned with the stiff look of the backhand, but much more focused on the result of the backhand, his lack of penetration at the other side of the net.  This is the first commandment in going beyond the obvious…

1.     Worry less about what it looks like and more about the result at the other side of the net!



My immediate solution was to loosen the swing and see if the increased fluidity allowed Willie to increase the pace and penetration of the ball on his backhand. Visually he lacked hip and shoulder rotation, surely this was the cause of the stiff “look”.  Soon Willie was hitting better.  The increased fluidity had helped but after many years of “going beyond the obvious”, in all honesty it was not good enough for me. The simple truth was that rotation, while helping, was obviously not the root cause of the stiff backhands and lack of penetration. I needed to follow the second commandment which is simply…

2.   Look beyond the Obvious



I began to ask questions as I watched Willie battle with his backhand.  Why did he revert to an under-spin backhand so quickly on short balls and wide balls? In both cases he could have continued with topspin and been far more effective.  So why was he reverting to under-spin whenever his balance was tested (topspin on both the wide and short balls would have required a long last step and balance during the execution)?  The third commandment you need to follow is…

3.   Ask why the player NEEDS to do it this way



Whenever he was required to step long and balance he neither had the strength nor the confidence to create the contact foot necessary to execute the stroke well. When a player can’t start the bio-mechanics from the ground they are forced to use the upper body.  The upper body however is far less effective at producing a free flowing stroke with perfect timing and energy for the swing.  I remebered that Willie often mishit the ball on backhands when under time pressure.

Therefore the question being asked as to why Willie needs to avoid hitting topspin on balls that tested balance is fundamental to finding the solution to our backhand problem, penetration.

I saw that Willie’s lack of balance stemmed from a poor contact foot, in this case his right foot.  Once we started focusing on a better quality contact foot in the lesson the upper body relaxed and began to rotate naturally, the stroke began to flow and more importantly we started to penetrate off the bounce at the far side of the net.

We had reached the finish point.  We were achieving our goal of penetrating the ball at the other side of the net and under all situations. Therefore commandment four tells us…

4.   If you can’t go any further, you have reached the fundamental source of the problem-fix it and you’re finished



Not only does searching for the root cause of the problem help the player permanently, but also, over time, takes your coaching skills to the next level.

Sunday, January 13, 2013

BEATING BERNARD TOMIC: STEP BY STEP

In his lead-up to the 2013 Australian Open Bernard Tomic has won every match he has played, including a win over Novak Djokovic during their encounter at the Hopman Cup.  Many are now picking Tomic to blaze a trail of destruction in the Australian Open, some even saying he could beat Roger Federer if they meet, as expected, in the 3rd round.

While his early form has been good leading up to the Australian Open, all players have strengths and weaknesses. If his good form continues many of his opponents will look closer at his likes and dislikes, and eventually devise a strategic plan to beat him. Here is my strategy on How To Beat Bernard Tomic, Step By Step.

  1. Don’t let the flashy winners fool you, Tomic is essentially a counter-puncher. Counter-punchers need someone to attack them and preferably with pace on the ball.

Tomic has been counter-attacking opponents that have played themselves out of position.  If the ball has the required pace and the gap has opened up, he will strike. Otherwise Tomic has been happy to rally and wait.

Players need to be careful not to over-play the rally by doing too much. Focus more on being accurate in the rally and don’t try to over-power him.

  1. Tomic needs pace to operate

Early in his career Tomic had problems with his technique.  His poor technique meant that he had trouble whenever he tried to generate power, particularly on the forehand side.  Players with this particular problem are happy when the ball comes to them with pace but struggle to generate their own power off balls that are slower.

To expose this weakness opponents should angle an off pace ball to his forehand wing during the rally. Don’t do it all the time but mix one in sparingly so that he isn’t aware that you are doing it as part of your overall strategy.

  1. Force him to hit his forehand down the line

Now that we are trying to set up a certain type of ball on the forehand side, let’s add something else that will make it even more effective. Whenever you execute the correct ball, a soft angle with less speed to his forehand side, stand a little towards your forehand side (his preferred crosscourt target option), leaving the down the line slightly open. Invite him to change direction down the line. This is called visually blocking your opponents shot.

When Tomic goes down the line off a slower paced ball he tends to get very wristy and often makes mistakes. By visually blocking his preferred option you are subtly controlling his shot options.

  1. Tomic serves well in the clutch

While my previous points are based on his weaknesses, you also need to be aware of a major strength.  Whenever Tomic is in trouble on his serve he is able to come up with a great serve that gets him out of trouble. I have not been able to detect a preference of targets, meaning countering this ability to serve his way out of trouble is difficult to neutralize through anticipation.

I would try being semi-offensive on the return.  Don’t stand too deep hoping to “see” the ball better. Due to the new breed of strings available today, players are able to get much better angles with their ground-strokes and serves. Stand closer to the baseline and visually make his target look smaller. By standing further back you are only giving him a bigger looking target.

It will be interesting to see how far Tomic progresses during this year’s Australian Open. I will be watching with interest to see if anyone works out an effective strategy to beat him