Archive for the ‘Injury Prevention’ Category
Flexibility training is possibly the least popular and the most underrated element of tennis fitness training. Even though you might have heard a lot of contradicting opinions about the importance of stretching in the injury prevention, it is obvious that the flexibility of the muscles and joints plays an important roll in any athletic movement. The muscles that are not tight can move more efficiently and in a bigger range of motion resulting in better performance and less injuries, because the limb can move further before an injury would occur. A flexible athlete is a supple athlete. With better flexibility your movement and agility on the court will improve. Another benefit of flexibility training is that the stretched muscles get more relaxed, and with relaxed muscles, it is easier to learn new skills. Your body awareness will increase and that itself will help with your movement and performance.
Content
1. Static stretching routine
2. Calf stretch
3. Glute stretch (pigeon)
4. Hamstring and hip stretch
5. Quadriceps stretch
6. Seated groin stretch
7. External hip stretch
8. Supine groin stretch
9. Hip crossover stretch
10. Straight legged hip stretch
11. Spinal twist
12. Rotator cuff stretch
13. Backbend: the total stretch
14. Dynamic warm-up
Price: $2.99
This is The One-And-Only tool that EVERY tennis player HAS TO own.
It will get you out of trouble when pains and overuse injuries could take over.
Trigger points are small, extremely painful spots in your muscles. If you push on such spot, you feel agonizing pain and you want to pull away. Trigger points can develop as a result of muscular injuries or trauma, improper body mechanics or structural imbalances, poor nutrition, lack of sleep, stress, overtraining, and more. Trigger points inhibit proper function of the muscle fibers and therefore create more problems. Generally, once the trigger point is created, it doesn’t want to relax on its own and it needs to be helped. Trigger points can exist in the muscle bellies or tendons that attach to the bone. Often trigger points create a referred pain (pain that is somewhere else than the trigger point itself). For example you push on a trigger point in your hip and you might feel pain in your knee.
This 6 inch, high density foam ball will assist you in a self-massage of your overused muscles. The deep pressure will help the muscles to relax, and the special techniques of self-myofascial release will get rid of the adhesions and scar tissue in the muscles. Your flexibility, function and tennis performance will improve, while the risks of overuse injuries will decrease.
Use the ball daily, preferably after your tennis practice. In the beginning, it will be a painful experience, but the more you use it, the better you will feel and the less amount of time you will need to spend with the ball.
Buy now at power-systems.com or on Amazon.com
Read more Articles on myofascial release.
David Ranney (www.maxtennis.com) is the expert on playing the mental game of tennis. He has been studying the mental game for over 25 years. I have recently met David and participated in his mental seminars (read about his free offer here) and he has a lot of great information and knowledge to offer. If you live in California, Washington or Oregon, you should check out what David has to offer. See some of his irresistible offers and contact him for more information. David wrote a book called “Tennis: Play the Mental Game” , a great practical guide how to improve your mental fitness (and thus your tennis game).
Just as much as I work on applying David’s ideas into my tennis game, David is applying the fitness and health advice outlined in my “Tennis Fitness for the Love of it” book to his body… (I trust he does!!! 
) He has kindly reviewed my book and shared the following with his students and readers.
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Tennis Mini Lessons by David Ranney
From my way of thinking, there are 4 major areas that you need to be proficient in to play tennis well. They are, in no particular order.
- Physical Stroke Production
- Physical Fitness
- Mental Fitness
- Strategy
As you know, I deal with your Mental Fitness and now you can get your physical fitness in order.
When I was in California in November, I met an outstanding tennis fitness guru. Her name is Suzanna McGee. She has just recently written a book on tennis fitness that I believe all of you should have, read, and then do.
The name of her book is:
“Tennis Fitness for the Love of it”
A Mindful Approach to Fitness for Injury-free Tennis
This 178 page book with over 80 photographs will teach you how to listen to your body and how to understand what your body is telling you. Take care of the imbalances that have been created by the uneven nature of tennis and your lifestyle, and correct them before they will cause a more serious overuse injury. The book will teach you the simple techniques how to take care of your body, so you can play injury-free tennis for the rest of your life.
You can order her book by going to this web site. http://www.tennisfitnesslove.com/store/
Suzanna has generously offered to give you a 20% discount not only on her book but on any of “Her Stuff!” Just use the Discount Code: DAVID20OFF
Check out her “Static Stretching For Injury Prevention” e-Book (39 pages) for only only $2.99. You can use the Discount code: DAVID20OFF for this also.
This discount will only be available for the month of February so check out Suzanna’s stuff and order it now. You won’t be sorry.
Her web site: http://www.tennisfitnesslove.com/ is the best site to discover how to improve your tennis fitness to become a better tennis player and how to play injury free for the rest of your life.
The tennis fitness articles on her web site are not just an instruction of different exercises. They are educational. They are meant to help you to develop an awareness of your body and mind. You will master how to hear what your body is telling you, and as a result you will be able to prevent injuries before they even happen. You will be able to improve what your body needs the most at the moment. Start reading with an open mind, start learning and become a master of your tennis fitness.
Want to learn more about Suzanna? Read on.
Suzanna McGee
As an experienced athletic trainer, fitness expert, tennis teacher and competitive tennis player, Suzanna possesses the tremendous ability to inspire you with her teaching and writings to be the best that you can be. Her passion for writing and educating people has resulted in a book on tennis fitness, which is currently being published. Suzanna speaks six languages and has two master’s degrees in computer science.
Suzanna has been an athlete since age of eleven. She has been a skier for twenty years in Czechoslovakia and Sweden, and a drug-free bodybuilder for seven years, earning the title Ms. Natural Olympia. Currently she has been fully committed and passionate about tennis, trying to find the “magic potion” for ageless competitive tennis through tennis fitness.
Suzanna’s special training style that combines many different techniques of training, healing, and injury prevention, brings a lot of success and great results to anybody who learns how to master it. Suzanna is residing in Venice Beach, California.
Now that you know all about Suzanna, go here http://www.tennisfitnesslove.com/store/ and buy her book. Be sure to use the Discount Code: DAVID20OFF. You won’t be sorry and you will be doing your body a big favor.
The legendary tennis coach Oscar Wegner (modern tennis methodology) has interviewed me about my book “Tennis Fitness for the Love of it.” We were chatting about the importance of fitness and stretching for maximum tennis performance and life. Watch, listen and enjoy!
You can find more of Oscar’s teachings at www.tennisteacher.com
Click to buy on Amazon.com
To make sure that you are completely satisfied with your decision to buy “Tennis Fitness for the Love of it”, you can view sample material from the book in the resources below. Enjoy the viewing.
Amazon’s Search Inside Feature
Sample Chapter 13 — Calf Myofascial Relase
Tags: tennis fitness
I am glad to announce, that the book “Tennis Fitness for the Love of it. A Mindful Approach to Fitness for Injury-free Tennis” that many have been so impatiently waiting for, is available on Amazon.com for $14.95. Get your copy here now! For bulk orders, please contact me.
To all the tennis players of any age and skill level, who always strive for improvement and who never stop believing that the impossible is possible, and who know that there are no limits to growth and performance other than the human mind.
It is Never Too Late to Become Functional, Fit and Healthy
It is possible to play pain-free tennis for the rest of your life. One of the prerequisites is improving your fitness. However, it is not just any fitness. It needs to be mindful, purposeful, and perfectly suited for you. Nobody can tell you what is perfectly suited for you, only your body can. Listen to it because it will ask for what it needs. In your pursuit for maximum fitness and tennis performance, you need to be aware, patient, and disciplined.
Carry this little book with you always and reread the chapters often. Each time you will discover something new. Learn to understand your body. Every exercise you do should be performed with the goal of increasing awareness of your body, and gradually building a new relationship with it. Learn how to free up the tightness and how to balance your strengths. The less pain you experience, the healthier and more functional you are, and the more your energy will increase. Treat the moments of stretching and myofascial release as time for meditation, relaxation, and introspection.
Create daily routines that fit your lifestyle and treat them as essential for your fitness, well-being, and tennis performance. Think of your health and fitness in the long term. Be patient and disciplined in applying the new ways of exercising and treating your body. Remember that even modest effort applied over the long term will bring excellent results. Therefore, do not postpone your fitness until tomorrow and start today, even if it is just a little bit. Treat your body with respect and love. Treat the fitness as one of the necessary elements of your tennis game. Become fit for tennis and you will become fit for life, and tennis will be in your life forever. Practice your tennis fitness, for the love of it.
Many people suffer from chronic tension and pain. Muscle tension comes from an injury, stress or incorrect postural alignment. Tension creates pain, pain brings more stress and stress creates more tension, and the vicious pain circle has started. In addition to stretching, massage and mediation, another way to break the pain cycle is using the miracle balls to release the tension in your body.
(Suzanna@Livestrong.com)
The two most common uses of a tennis ball are playing tennis and playing fetch with your dog. However, you can use a tennis ball for many other beneficial exercises, such as self-massage, grip strengthening or foot massage, or use two or more tennis balls for juggling to improve your hand-eye coordination.
(Suzanna@Livestrong.com)
When you perform athletic movements, your central nervous system gets information about the muscular activity, your body posture and the range of motion of your joints through the visual, balancing and proprioceptive subsystems. Proprioception means that your body senses the position and movement of your joints. Proprioception deficits increase risk of injuries. Proprioceptive training improves your strength, muscular balance and coordination, and reduces risk of injury.
Read more…
The shoulders are involved in nearly all your daily movements. You lift things, carry bags, drive cars, write on the computer and play sports. Your lifestyle might cause you to experience tight shoulders from too much sitting with your head forward. There are exercises you can do to strengthen your shoulders.
Read More…
(Suzanna @livestrong.com)
