For most club players (2.0-3.5) I would recommend using Wilson Sensation 16 gauge(more durable) or 17 gauge(more spin). It offers a good mix of control and power. The Wilson NXT products offer more feel but doesn't last quite as long. They are easier on the arm. The Big Banger products from Luxilon are for very hard hitters. The string is tougher on the arm.
If you're not hitting 100mph serves then forget about this product. It's for 4.5 and above players.
If your strings move then good! They should! If they didn't then you might as well play with a wooden paddle. Would you want a car tire that didn't give a little? If it didn't it would be like driving on a rolling stone. Your string tension should be at mid range or lower. Those tension guides are usually listed right on your racquet. We always custom string to fit your game. Bring in your racquet about every oil change for your car. If you miss one, you still can drive it, right? It's just not good for performance.
Sunday, December 13, 2009
Monday, September 21, 2009
Tennis Tournament for You in New Hampshire!
There is a benefit mixed doubles tournament at Southern New Hampshire University on Saturday, Sept. 26. Oct 3 and 4th there will be a singles and doubles event. $40 for singles and $35 for the doubles......Sign up and view some great foliage. Call me and I'll give you more info........774-392-3666. There are divisions!
Your pro in the trenches,
Kevin Pease
Your pro in the trenches,
Kevin Pease
Thursday, September 17, 2009
Jaun Martin del Potro
del Potro: He stays close to the baseline, slams driving deep balls through the court, picks his spots to hit the open court with pace, uses a slice serve, takes away time.
Best to keep the ball low and away with him.............don't let him tree the ball. He's like a 6'10" Agassi.....perhaps the new breed!
KP
Best to keep the ball low and away with him.............don't let him tree the ball. He's like a 6'10" Agassi.....perhaps the new breed!
KP
Sunday, August 23, 2009
Off Court Tennis Conditioning
Have you ever been playing a point and said--I could of got that shot if I were down just a little lower, if i stayed with the shot a little longer, if I had just a little more breath, if I had a little more spin, if I had a little better timing, if I were a little less nervous, if I was a little stronger, etc. I constantly search for ways to win when I compete. Training has never been a favorite ritual for me. I'm talking about the off court stuff. This summer I've tried something new.........I call it self training. What is that Kev?
It starts with a realistic evaluation of your own strengths and weakness in all areas of your game. For example: your ground strokes, volleys, overheads, serve, speed, endurance, etc. Then decide to improve your weapon a little and reduce your biggest weakness.....even if just a little....you design your own program.
I know I need work on fitness, and i don't like gyms so I decide to "Rocky" it.
My son was cutting down a birch that was too close to the house and he fashioned a neat long slightly heavy bat club out of it. I take this thing a swing it.....kind of fun, a cross between "Walking Tall" and "Cast-Away." I dribble a soccer ball while holding this thing....bat stones with it.....and swing two handed shots with it........do curls...presses.............shrugs...My dog, Cassi has her head tilted to the side as she watches me do this routine........I then ride my bike with her by my side..........come back to the yard..........do a few push-ups............a few hundred jump ropes........... and then grab a baseball bat and practice serve and volley movements, with over-heads....then a few knees bends with a medicine ball...which I then explode up and throw up in the air........I would have used a small boulder if there was one around. A couple of quick sprints with the dog and I'm finished............This was all after a 45 minute hitting session which I will share with you soon.
There it is. This to me was a terrific conditioner for tennis....It addresses my weaknesses and my strengths......serve and volley movements.......I did something.
In the fall maybe I'll swing the rake like a big long racquet.....I don't know yet.
I admit that I do have a basic understanding regarding cardio, strength, flexibility,
speed, and of course--tennis. So if you do something like this make sure you keep good core posture, form and breathing. Don't try to lift a car just yet......but do have a little fun......Why can't conditioning be fun? Put on the Rocky theme, you'll be on top of the world.
Your pro in the trenches,
Kevin
It starts with a realistic evaluation of your own strengths and weakness in all areas of your game. For example: your ground strokes, volleys, overheads, serve, speed, endurance, etc. Then decide to improve your weapon a little and reduce your biggest weakness.....even if just a little....you design your own program.
I know I need work on fitness, and i don't like gyms so I decide to "Rocky" it.
My son was cutting down a birch that was too close to the house and he fashioned a neat long slightly heavy bat club out of it. I take this thing a swing it.....kind of fun, a cross between "Walking Tall" and "Cast-Away." I dribble a soccer ball while holding this thing....bat stones with it.....and swing two handed shots with it........do curls...presses.............shrugs...My dog, Cassi has her head tilted to the side as she watches me do this routine........I then ride my bike with her by my side..........come back to the yard..........do a few push-ups............a few hundred jump ropes........... and then grab a baseball bat and practice serve and volley movements, with over-heads....then a few knees bends with a medicine ball...which I then explode up and throw up in the air........I would have used a small boulder if there was one around. A couple of quick sprints with the dog and I'm finished............This was all after a 45 minute hitting session which I will share with you soon.
There it is. This to me was a terrific conditioner for tennis....It addresses my weaknesses and my strengths......serve and volley movements.......I did something.
In the fall maybe I'll swing the rake like a big long racquet.....I don't know yet.
I admit that I do have a basic understanding regarding cardio, strength, flexibility,
speed, and of course--tennis. So if you do something like this make sure you keep good core posture, form and breathing. Don't try to lift a car just yet......but do have a little fun......Why can't conditioning be fun? Put on the Rocky theme, you'll be on top of the world.
Your pro in the trenches,
Kevin
Tuesday, August 18, 2009
Think outside the box for a moment!
I see many players adjusting their swing to accommodate the ball height rather than adjusting their feet to hit the ball in their optimal strike zone.
Quick fix: Practice standing back behind the baseline ten feet and rally the ball with your practice partner for a few minutes. Now stand right on top of the baseline and strike the ball on the rise for a few minutes. Both of the court positions feel very different and require different movement skills and timing issues and stroke adjustments. Now adjust to the ball as how you feel most comfortable based upon what you're dealt in an open range exchange; this is more how a real point is played.
The game is about adjusting your timing, strokes, and court positioned based upon what you deliver and what your opponent throws at you! Think outside the box!
Your coach in the trenches,
Kevin Pease
Quick fix: Practice standing back behind the baseline ten feet and rally the ball with your practice partner for a few minutes. Now stand right on top of the baseline and strike the ball on the rise for a few minutes. Both of the court positions feel very different and require different movement skills and timing issues and stroke adjustments. Now adjust to the ball as how you feel most comfortable based upon what you're dealt in an open range exchange; this is more how a real point is played.
The game is about adjusting your timing, strokes, and court positioned based upon what you deliver and what your opponent throws at you! Think outside the box!
Your coach in the trenches,
Kevin Pease
Tuesday, August 11, 2009
When your opponent is off balance, finish!
If you have moved your opponent to hit a shot that pulls him/her out of court..........finish the point. That means hit an approach shot and get to the net!
I see many players just hit another rally ball and start back to neutral. There is nothing gained by setting up an opponent, only to "just rally back into the point."
Times to rush the net:
If you ever see your opponent turning their tails and running backwards to the baseline, immediately charge the net.
1) after a short low ball and he/she has retreated to the baseline or
2)if you've lobbed over their head and they couldn't reach for a smash....so they pull back quickly and let it bounce.
3)If you have hit behind your opponent well and they are wrong footed.
4)If you have hit a deep shot that your opponent has not allowed enough space in the court to strike............creating a weak ball opportunity.
5) If you have hit a serve that your opponent will not be able to leverage based upon your location or other factors such as hitting a clay court line or angle placement, etc..............these are times to come in and finish!
6) If you hit a great drop shot and your opponent is out of position, come to the net and finish the point. Be ready for a smash or reflex volley.
7) If you have hit a big topspin deep ball to the backhand and your opponent is not paying attention. Sneak in quickly for a surprise finish.
8) If your opponent hits a weak second serve......especially really weak..........get to the net and finish!
9) When you need a point to finish or to attack...........perhaps you are ad out or ad in and you surprise your opponent with a serve and volley.............even though this is not your usual style of play.............This requires a confident serve and positive footwork to the net......This can stop the bleeding right there and then or perhaps get you back to deuce............again, your opponent doesn't expect it!
10) Whoops......"my string broke"...............run to the net right now! You have a jet with no engine...................land safely at the net!
Hey, all this stuff takes ball and opponent awareness.............Brad Gilbert is about the only guy you ever hear talking about this stuff; but, this was all from me.
Kevin Pease
your coach in the trenches!
I see many players just hit another rally ball and start back to neutral. There is nothing gained by setting up an opponent, only to "just rally back into the point."
Times to rush the net:
If you ever see your opponent turning their tails and running backwards to the baseline, immediately charge the net.
1) after a short low ball and he/she has retreated to the baseline or
2)if you've lobbed over their head and they couldn't reach for a smash....so they pull back quickly and let it bounce.
3)If you have hit behind your opponent well and they are wrong footed.
4)If you have hit a deep shot that your opponent has not allowed enough space in the court to strike............creating a weak ball opportunity.
5) If you have hit a serve that your opponent will not be able to leverage based upon your location or other factors such as hitting a clay court line or angle placement, etc..............these are times to come in and finish!
6) If you hit a great drop shot and your opponent is out of position, come to the net and finish the point. Be ready for a smash or reflex volley.
7) If you have hit a big topspin deep ball to the backhand and your opponent is not paying attention. Sneak in quickly for a surprise finish.
8) If your opponent hits a weak second serve......especially really weak..........get to the net and finish!
9) When you need a point to finish or to attack...........perhaps you are ad out or ad in and you surprise your opponent with a serve and volley.............even though this is not your usual style of play.............This requires a confident serve and positive footwork to the net......This can stop the bleeding right there and then or perhaps get you back to deuce............again, your opponent doesn't expect it!
10) Whoops......"my string broke"...............run to the net right now! You have a jet with no engine...................land safely at the net!
Hey, all this stuff takes ball and opponent awareness.............Brad Gilbert is about the only guy you ever hear talking about this stuff; but, this was all from me.
Kevin Pease
your coach in the trenches!
Sunday, July 26, 2009
Doubles Hand Signals
1. The first signal from the net player gives the direction of the serve: to the left, middle or right of the service box. The server acknowledges that she got the signal by saying "Yes." Or, the server says, "No" until she gets the signal she wants.
2. The second signal from the net player alerts the server to whether or not she will poach (the open hand indicates to the server to switch sides) or stay and fake (a fist). Again the server acknowledges she got the signal by saying, "yes or no."
Steps 1 and 2 are repeated before each serve.
Friday, July 17, 2009
How much tennis do I need to play to become a pro?
Wow, that's a great question. There's so many variables in that discussion. Let's start with some questions I know I can answer: What do I have to do to be able to play college tennis and be more than the water person?
First, take some lessons from a pro who has demonstrated the ability to develop talent. These pros have established a reputation for preparing juniors for competition. Personally, I believe that technical instruction is the most important because without a solid foundation, it's like going into battle with one arm tied behind your back. Of course each player should be allowed to develop their own style.
Secondly, play junior competitions and manage the calendar to fit your personal needs. If you desire to reach for a high rank you will have to play at least two tournaments per month and love to train a few days per week at considerable expense.
Parents will have to enjoy traveling all around your section. Hopefully you like "99" restaurants, meeting some interesting people, spending gas money, and renting hotel rooms at $100 per night if your lucky enough to win or have your parents allow you to stay over with the Muppopps's who met you last week in Canton Ct. Maybe your parent's can sleep over too. Ask if it's alright if they do before you tell them.
Sorry, just a little humor there. You don't want to build them up and thenm be disappointed. If this doesn't thrill you then you won't stand a snowballs chance in hell turning pro or even establishing a high ranking in your section of the USTA.
Thirdly, what if I want to just make a college team? Well, if that's the case, you still have to do what the above paragraph states if you want to compete for a solid team............they require ranking as a basis for establishing recruiting standards.
You can play college tennis for some division three and division two schools as well as junior colleges if you play high school tennis; so there there are opportunities, just to walk on a team and play. If you advanced in your section high school tournament in singles or doubles a few rounds, then you can play college tennis. I made it to the quarter finals of my section in doubles; I then walked on to UMass (a divsion one program) after convincing the coach not to cut me during the tryouts. In high school I played number one doubles............in college I played as high as 6 and 7 singles and worked into the doubles rotation once in a while. For me that was an accomplishment............but hey, that's another story.
Oh yuh, I did become a pro (a teaching pro and a coach). I've had the chance to play former pros and great college talent........That's enough for me.
If you love the game and love to play then just do it. It's a great life with tennis. If you love other sports more or about the same, then play seasonaly and enjoy spring tennis.
First, take some lessons from a pro who has demonstrated the ability to develop talent. These pros have established a reputation for preparing juniors for competition. Personally, I believe that technical instruction is the most important because without a solid foundation, it's like going into battle with one arm tied behind your back. Of course each player should be allowed to develop their own style.
Secondly, play junior competitions and manage the calendar to fit your personal needs. If you desire to reach for a high rank you will have to play at least two tournaments per month and love to train a few days per week at considerable expense.
Parents will have to enjoy traveling all around your section. Hopefully you like "99" restaurants, meeting some interesting people, spending gas money, and renting hotel rooms at $100 per night if your lucky enough to win or have your parents allow you to stay over with the Muppopps's who met you last week in Canton Ct. Maybe your parent's can sleep over too. Ask if it's alright if they do before you tell them.
Sorry, just a little humor there. You don't want to build them up and thenm be disappointed. If this doesn't thrill you then you won't stand a snowballs chance in hell turning pro or even establishing a high ranking in your section of the USTA.
Thirdly, what if I want to just make a college team? Well, if that's the case, you still have to do what the above paragraph states if you want to compete for a solid team............they require ranking as a basis for establishing recruiting standards.
You can play college tennis for some division three and division two schools as well as junior colleges if you play high school tennis; so there there are opportunities, just to walk on a team and play. If you advanced in your section high school tournament in singles or doubles a few rounds, then you can play college tennis. I made it to the quarter finals of my section in doubles; I then walked on to UMass (a divsion one program) after convincing the coach not to cut me during the tryouts. In high school I played number one doubles............in college I played as high as 6 and 7 singles and worked into the doubles rotation once in a while. For me that was an accomplishment............but hey, that's another story.
Oh yuh, I did become a pro (a teaching pro and a coach). I've had the chance to play former pros and great college talent........That's enough for me.
If you love the game and love to play then just do it. It's a great life with tennis. If you love other sports more or about the same, then play seasonaly and enjoy spring tennis.
Tuesday, July 14, 2009
Bag Check
Here's what I like to bring to a tournament--
Three 16 ounce bottles of gatoraid; each bottle 70% water 30% aid
A small bottle of IB's for pain if I'm sore
two more t-shirts, a pair of shorts, four more pair of socks (I double up when I wear socks........it feels better when I play), two sets of sports underwear.
Coppertone....Sport block if outside
Extra over wraps for my racquets........
Three practice balls...........
Three sports bars.............get the natural kind, the others taste like cardboard
Sports glasses and a hat...........
Wear a warm-up if it is cool.......
Two freshly strung racquets--hopefully both the same.....maybe one strung a little
looser for power and spin and one tighter for more control. If playing inside string 1-2 pounds tighter to suit the faster surface..........if playing on outside courts string a pound or two softer for more power......maybe 3 pounds if on slow clay (yuck!)
Bring book you like to read and don't play cards.........that's a waste of time and money! Some tennis schools actually promote gambling! I've seen it.
Oh............bring two towels......
You can get Wilson sport bags at my shop!
Three 16 ounce bottles of gatoraid; each bottle 70% water 30% aid
A small bottle of IB's for pain if I'm sore
two more t-shirts, a pair of shorts, four more pair of socks (I double up when I wear socks........it feels better when I play), two sets of sports underwear.
Coppertone....Sport block if outside
Extra over wraps for my racquets........
Three practice balls...........
Three sports bars.............get the natural kind, the others taste like cardboard
Sports glasses and a hat...........
Wear a warm-up if it is cool.......
Two freshly strung racquets--hopefully both the same.....maybe one strung a little
looser for power and spin and one tighter for more control. If playing inside string 1-2 pounds tighter to suit the faster surface..........if playing on outside courts string a pound or two softer for more power......maybe 3 pounds if on slow clay (yuck!)
Bring book you like to read and don't play cards.........that's a waste of time and money! Some tennis schools actually promote gambling! I've seen it.
Oh............bring two towels......
You can get Wilson sport bags at my shop!
Days 10 - 14 of the tennis training program
Day 10
Repeat day 8; get skip'n and a jump'n
Day 11
Rest day- but not really
shuttle runs: means take short sprints and agilities (kick a soccer ball around)
for 25 minutes............then follow ab supersets from day 9..........oooouch
Day 12
Repeat day 8
Day 13
Repeat day 9
Day 14
Set up two stations about 15 feet apart and sprint between stations.......
Station 1
Resisted Squats X 20
Sprint to station 2
Overhead press X 20
Sprint to station 1
jump squats X 10
Sprint to Station 2
Ball crunch x 15
Sprint to Station 1
Repeat this as many times as you can for 5 minutes without a break..........then walk around for two minutes............repeat another four times...........with the two minute break every five minutes.............work hard, because you are really only working out fifteen minutes here...........when done do an ab superset form day 9.
You did it! Stretch out............nice job
Day 10
Repeat day 8; get skip'n and a jump'n
Day 11
Rest day- but not really
shuttle runs: means take short sprints and agilities (kick a soccer ball around)
for 25 minutes............then follow ab supersets from day 9..........oooouch
Day 12
Repeat day 8
Day 13
Repeat day 9
Day 14
Set up two stations about 15 feet apart and sprint between stations.......
Station 1
Resisted Squats X 20
Sprint to station 2
Overhead press X 20
Sprint to station 1
jump squats X 10
Sprint to Station 2
Ball crunch x 15
Sprint to Station 1
Repeat this as many times as you can for 5 minutes without a break..........then walk around for two minutes............repeat another four times...........with the two minute break every five minutes.............work hard, because you are really only working out fifteen minutes here...........when done do an ab superset form day 9.
You did it! Stretch out............nice job
Saturday, July 11, 2009
Day 9
5 minute warm-up
alternate 1 minute of running as hard as you can with one minute of walking; repeat this 10 times and then take 5 minutes to cool down, then;
perfrom the Alphabet once, then 15 reps of the Ball Cobra: 30 sec rest
15 reverse crunches, then hold the plank for 30: 30 sec rest
perform two sets of the Oblique ball crunches, 10 per side, then 15 medicne ball sit-ups with twists
look at the eailier workouts for exercise descriptions or go to www.telegraph.co and look up get-beach-fit-in14-days if you need more description for the workouts.
5 minute warm-up
alternate 1 minute of running as hard as you can with one minute of walking; repeat this 10 times and then take 5 minutes to cool down, then;
perfrom the Alphabet once, then 15 reps of the Ball Cobra: 30 sec rest
15 reverse crunches, then hold the plank for 30: 30 sec rest
perform two sets of the Oblique ball crunches, 10 per side, then 15 medicne ball sit-ups with twists
look at the eailier workouts for exercise descriptions or go to www.telegraph.co and look up get-beach-fit-in14-days if you need more description for the workouts.
Friday, July 10, 2009
Day 8
resistance circuit
resisted squat X 20 reps use your stretch band, raise your hands to your shoulders
keep good form, just like knee bends with resistance; if you don't have a band, hold light weights
overhead press X 20; press hands above your head; use light weights if you don't have bands
Skip rope for 60 seconds
jump squats X 10 : just do a knee bend and explode your arms up and reach, also called kangaroos, use a medicine ball
Ball crunch with a twist, one to the left and one to the right is a rep. ; do 15
do two circuits of this and then give yourself a 60 second break...............repeat the circuit four times w/ a 60 second break after each circuit..................total of six circuits.
resistance circuit
resisted squat X 20 reps use your stretch band, raise your hands to your shoulders
keep good form, just like knee bends with resistance; if you don't have a band, hold light weights
overhead press X 20; press hands above your head; use light weights if you don't have bands
Skip rope for 60 seconds
jump squats X 10 : just do a knee bend and explode your arms up and reach, also called kangaroos, use a medicine ball
Ball crunch with a twist, one to the left and one to the right is a rep. ; do 15
do two circuits of this and then give yourself a 60 second break...............repeat the circuit four times w/ a 60 second break after each circuit..................total of six circuits.
Sunday, July 5, 2009
Day Three Tennis Training
Day 3
Time for Cardio..............you'll need outdoors!
Take five minutes to warm-up with a gentle jog, then alternate running hard for one minute and walking for one minute as recovery.............do this 10 times...........that's right............run hard 10 times for one minute with one minute rest in between..............then take five to cool down.
Now that is a quality workout!
Day 4
repeat Day 1
Day 5
repeat Day 2
Day 6
a day off
Day 7
Repeat routine from Day 1
Day 8 to come from Wimbledon shortly; I'll check the Londay Daily Telegraph for the next section..........enjoy!
Stay the course!
KP
Time for Cardio..............you'll need outdoors!
Take five minutes to warm-up with a gentle jog, then alternate running hard for one minute and walking for one minute as recovery.............do this 10 times...........that's right............run hard 10 times for one minute with one minute rest in between..............then take five to cool down.
Now that is a quality workout!
Day 4
repeat Day 1
Day 5
repeat Day 2
Day 6
a day off
Day 7
Repeat routine from Day 1
Day 8 to come from Wimbledon shortly; I'll check the Londay Daily Telegraph for the next section..........enjoy!
Stay the course!
KP
Saturday, July 4, 2009
Day 2; just do it.
I didn't forget. Here's day two.
The body works at a higher intensity for longer with regular short rests. Tennis has about 20 seconds for rest between points. Lets train hard!
Forget counting reps! Have your watch on or a clock within sight.
If you're not in great shape yet--work exercise for 20 seconds and then rest for 15 seconds. If you're in pretty good shape then just give yourself 10 seconds rest between sets.
First exercise...........
Body Weight Squats (feet are hip wide apart....bend your knees as if you were going to sit on a chair.....until your thighs are parallel to the floor........keep your back straight.....head up....chin in.....keep the weight back in the mid to back of feet) Hey, this in my day, we called a "knee bend."
Now do eight sets of those...................and rest for a minute......
Wow, that's different, I feel like I have no legs.
Second exercise............
Press-ups (On your toes, face the floor...hands beneath the shoulders, slowly lower yourself until your elbows reach 90 degrees, pause at the botton and return) In my day we called these "push-ups." If the exercise is too tough, do it on your knees (use a pad to keep the knees comfortable. In my day we called those "girl push-ups."
Hey, I have to do some girl push-ups to get through this thing.....the're for guys too. Now give me eight sets, right now!
Ok, now I have no legs and no arms............throw me in the water and call me Bob.
rest one minute.........no more.
Third exercise...............
The Lunge (From a standing position, hands on hips, take a long step foward with your right foot, drop your back knee almost to the ground, keep good balance and posture, push back off the right foot and return to the standing position, then repeat with the left leg) In my day we called this the lunge too.
Now give me eight sets as described above--20 sec do and 10 to 15 sec rest!
Use a wall or chair if you have balance issues, remember quality over quantity....that's a hard lesson in a lot of areas of tennis and life!
rest a minute......and get mean!
Fourth exercise...........
Standing rows.............
get a power band and stick it behind a shut door!
tuck in your gut....and pull the band back with two hands (you need handles on your band)....works triceps..and a little upper arm.......if you have weights--pick two dumbbells.....and put them straight up above your head and bend your forearms back and down behind your head.....you could also us a barbell with a light weight for this.........great for the serve!
Ok......give me eight sets...
geeeeees......take one minute to check your daily astrology reading and notice that those things could apply to anyone......check the weather report instead.
Fifth exercise................the cobra
hey, we did this one on day one......that's right......give me eight sets you stud...right now.....consider buying the exercise ball.....you can always play catch with it if you don't want to use it as an ab ball and you quit exercising.....great for people with coordination issues.
you did it! Wasn't that fun......about thirty minutes.....right! Do this early in the morning; this is your time......put on some eagles, boston, MJ, or listen to talk radio, or put in Rocky One after he eats the raw eggs and runs up the steps....whatever motivates you and makes it a little more fun!
Hey, have a great fourth!
KP
The body works at a higher intensity for longer with regular short rests. Tennis has about 20 seconds for rest between points. Lets train hard!
Forget counting reps! Have your watch on or a clock within sight.
If you're not in great shape yet--work exercise for 20 seconds and then rest for 15 seconds. If you're in pretty good shape then just give yourself 10 seconds rest between sets.
First exercise...........
Body Weight Squats (feet are hip wide apart....bend your knees as if you were going to sit on a chair.....until your thighs are parallel to the floor........keep your back straight.....head up....chin in.....keep the weight back in the mid to back of feet) Hey, this in my day, we called a "knee bend."
Now do eight sets of those...................and rest for a minute......
Wow, that's different, I feel like I have no legs.
Second exercise............
Press-ups (On your toes, face the floor...hands beneath the shoulders, slowly lower yourself until your elbows reach 90 degrees, pause at the botton and return) In my day we called these "push-ups." If the exercise is too tough, do it on your knees (use a pad to keep the knees comfortable. In my day we called those "girl push-ups."
Hey, I have to do some girl push-ups to get through this thing.....the're for guys too. Now give me eight sets, right now!
Ok, now I have no legs and no arms............throw me in the water and call me Bob.
rest one minute.........no more.
Third exercise...............
The Lunge (From a standing position, hands on hips, take a long step foward with your right foot, drop your back knee almost to the ground, keep good balance and posture, push back off the right foot and return to the standing position, then repeat with the left leg) In my day we called this the lunge too.
Now give me eight sets as described above--20 sec do and 10 to 15 sec rest!
Use a wall or chair if you have balance issues, remember quality over quantity....that's a hard lesson in a lot of areas of tennis and life!
rest a minute......and get mean!
Fourth exercise...........
Standing rows.............
get a power band and stick it behind a shut door!
tuck in your gut....and pull the band back with two hands (you need handles on your band)....works triceps..and a little upper arm.......if you have weights--pick two dumbbells.....and put them straight up above your head and bend your forearms back and down behind your head.....you could also us a barbell with a light weight for this.........great for the serve!
Ok......give me eight sets...
geeeeees......take one minute to check your daily astrology reading and notice that those things could apply to anyone......check the weather report instead.
Fifth exercise................the cobra
hey, we did this one on day one......that's right......give me eight sets you stud...right now.....consider buying the exercise ball.....you can always play catch with it if you don't want to use it as an ab ball and you quit exercising.....great for people with coordination issues.
you did it! Wasn't that fun......about thirty minutes.....right! Do this early in the morning; this is your time......put on some eagles, boston, MJ, or listen to talk radio, or put in Rocky One after he eats the raw eggs and runs up the steps....whatever motivates you and makes it a little more fun!
Hey, have a great fourth!
KP
Friday, July 3, 2009
Tennis Training/ Beach Training
I just got back from Praha and London and discovered this training regime in London's Daily telegraph. I'll get to that a little later. First, I've had many people, particularly parents of juniors and juniors ask me: what can I do to get in shape for tennis? Hey, I've read Nick's training guide and asked him for tickets to Wimbledon but both of those things just didn't fit for me plus I hate the gym and counting reps. I get bored counting sheep. One common thread I've found in training is that you need to push yourself anaerobically (kind of like needing air when you swim under water) for tennis and you must have stamina (strength over time). Nick would say that you must have priorities in regard to playing competitive tennis: first, learn the fundamentals of solid technique and strategy (by the way, we do that extremely well at KPSOT)), two, then work strength and flexibility (one without the other is a real problem--I could write a chapter on that alone), third, is speed and four, is endurance and stamina. Interesting, isn't it?
Hey Kev, that all sounds great, but I just don't have time for all that. What's the shortest route to get better playing this game without quitting my day job?
O.K., truth be told.............play at least two competitive matches per week or competitive drill games with other players two times per week. I've been playing Joe just about every day and my game is getting better and I know we both are improving...........we try new shots out, joke around a little till it gets near the end of the set and then its gets a little more serious. Here it is, the gem of the blog:
Give yourself fourteen days for this program...........start today! I mean it!
You'll look great at the beach too!
Day 1
Shuttle runs and jog warm-up for ten minutes......or kick a soccer ball around....run and shoot baskets.....whatever.....make it fun and gamy....I hate just running....... after that
Super Set 1
we hit the floor......sorry, got to work the core..........without a good one, you can forget about a 100mph serve......it'll never happen.
Lie down on your back, arms down and feet down, then lift your feet (together) about two feet off the ground and "draw" the letters of the alphabet in the air with your toes......ouch. Make it Russian if you get bored.......
Then 15 reps of the Cobra......... That's when you lie down, face down and have your arms out a little pointing ahead of you...........and then lift your arms and legs up a little at the same time! That feels a little strange.........great for the back! Another name for this is the superman..........because your flying just like superman.......substitute any super hero you feel comfortable to model....my dog Cassi likes wonder dog the best.
rest 30 seconds...........it will be the quickest 30 of your life!
then do....
Super Set Two
15 reverse crunches........
Lie down on your back......hands down.......lift legs a little off the floor (six inches....they can be a little bent) we're going to hit the lower abs.....lift legs together straight up and hold.......slowly let down to the start and hold........
Now assume the plank position for 30 seconds.................geeees, that seems a little long.......I know that's why it's so good for you.
The plank is simply facing down, balancing on your forearms and toes while keeping your body straight.........if that's too tough.......use your knees......or a mixture of both......with all this stuff.....modify.....you will get better.....also, if your unsure....google the exercise to see what it looks like or ask someone (like me) and you'll find out....and you won't have to pay $65 to have someone hold your hand while you exercise and shout...."you can do it"
rest 30 seconds..............I know, I'm really starting to get you annoyed.
hey that's about what you get between points in tennis........right! Your opponent is going to get you annoyed......so get use to it.
Super Set Three
Perform two sets of Oblique Ball Crunches........ten per side
If you don't have one of those balls then, think of this as doing sit-ups, a little tilted on your side.........gees, those hurt.............no kidding.....these are my personal least favorite.......They just don't go down like a nice cold Coca Cola.
So you can do these without the ball.......but use a ball if you can.
Then do 15 medicine ball twists.
Lie on your back.....knees a little bent and feet flat on the floor....hold the ball behind your head.......hey use a bag of dog food if you don't own one....but be careful about your dog when using the dog food.......Cassi tries to participate.....and that makes me laugh so hard I have to blow off this ridiculously hard exercise..........hold the ball or weight above your head and bring yourself into a sit-up slow, controlled move, and rotate your upper body slightly to touch the outside of your left hip with the weight or ball then go back to center start slowly and repeat to the right side......alternate each side till you hit 30 (fifteen each side) or pass out.
That's day one.......day two is next.....come back and see!
Good job.......you can it......your core thanks you......
30 minutes....................done........now play some tennis!
Your pro in the trenches,
Kevin Pease
Hey Kev, that all sounds great, but I just don't have time for all that. What's the shortest route to get better playing this game without quitting my day job?
O.K., truth be told.............play at least two competitive matches per week or competitive drill games with other players two times per week. I've been playing Joe just about every day and my game is getting better and I know we both are improving...........we try new shots out, joke around a little till it gets near the end of the set and then its gets a little more serious. Here it is, the gem of the blog:
Give yourself fourteen days for this program...........start today! I mean it!
You'll look great at the beach too!
Day 1
Shuttle runs and jog warm-up for ten minutes......or kick a soccer ball around....run and shoot baskets.....whatever.....make it fun and gamy....I hate just running....... after that
Super Set 1
we hit the floor......sorry, got to work the core..........without a good one, you can forget about a 100mph serve......it'll never happen.
Lie down on your back, arms down and feet down, then lift your feet (together) about two feet off the ground and "draw" the letters of the alphabet in the air with your toes......ouch. Make it Russian if you get bored.......
Then 15 reps of the Cobra......... That's when you lie down, face down and have your arms out a little pointing ahead of you...........and then lift your arms and legs up a little at the same time! That feels a little strange.........great for the back! Another name for this is the superman..........because your flying just like superman.......substitute any super hero you feel comfortable to model....my dog Cassi likes wonder dog the best.
rest 30 seconds...........it will be the quickest 30 of your life!
then do....
Super Set Two
15 reverse crunches........
Lie down on your back......hands down.......lift legs a little off the floor (six inches....they can be a little bent) we're going to hit the lower abs.....lift legs together straight up and hold.......slowly let down to the start and hold........
Now assume the plank position for 30 seconds.................geeees, that seems a little long.......I know that's why it's so good for you.
The plank is simply facing down, balancing on your forearms and toes while keeping your body straight.........if that's too tough.......use your knees......or a mixture of both......with all this stuff.....modify.....you will get better.....also, if your unsure....google the exercise to see what it looks like or ask someone (like me) and you'll find out....and you won't have to pay $65 to have someone hold your hand while you exercise and shout...."you can do it"
rest 30 seconds..............I know, I'm really starting to get you annoyed.
hey that's about what you get between points in tennis........right! Your opponent is going to get you annoyed......so get use to it.
Super Set Three
Perform two sets of Oblique Ball Crunches........ten per side
If you don't have one of those balls then, think of this as doing sit-ups, a little tilted on your side.........gees, those hurt.............no kidding.....these are my personal least favorite.......They just don't go down like a nice cold Coca Cola.
So you can do these without the ball.......but use a ball if you can.
Then do 15 medicine ball twists.
Lie on your back.....knees a little bent and feet flat on the floor....hold the ball behind your head.......hey use a bag of dog food if you don't own one....but be careful about your dog when using the dog food.......Cassi tries to participate.....and that makes me laugh so hard I have to blow off this ridiculously hard exercise..........hold the ball or weight above your head and bring yourself into a sit-up slow, controlled move, and rotate your upper body slightly to touch the outside of your left hip with the weight or ball then go back to center start slowly and repeat to the right side......alternate each side till you hit 30 (fifteen each side) or pass out.
That's day one.......day two is next.....come back and see!
Good job.......you can it......your core thanks you......
30 minutes....................done........now play some tennis!
Your pro in the trenches,
Kevin Pease
Saturday, May 16, 2009
Singles Strategies 101-460
1. Hit the ball cross court to work the natural rotation of your hips, clear the lowest net and hit into the most court available.
2. Hit down the line to change the line of the ball and pressure your opponent to move further to get the ball.
3. Approach the net on a short ball as long as you've hurt opponent enough with your appraoch shot; if not you're better off dishing the ball back and returning to the baseline. Keep the approach in front of your body.
4. Serve wide to open up the court and move your opponent on the next shot.
5. Serve the middle to keep the angle of return down the middle and reduce the angles your opponent may use.
6. When playing a more consistent player you must play aggressive with attacking the ball and moving the ball to force errors upon your opponent. Bring your opponent to net or charge the net appropriately to finish points if they push.
tbc................
Your pro in the trenches,
Kevin Pease
2. Hit down the line to change the line of the ball and pressure your opponent to move further to get the ball.
3. Approach the net on a short ball as long as you've hurt opponent enough with your appraoch shot; if not you're better off dishing the ball back and returning to the baseline. Keep the approach in front of your body.
4. Serve wide to open up the court and move your opponent on the next shot.
5. Serve the middle to keep the angle of return down the middle and reduce the angles your opponent may use.
6. When playing a more consistent player you must play aggressive with attacking the ball and moving the ball to force errors upon your opponent. Bring your opponent to net or charge the net appropriately to finish points if they push.
tbc................
Your pro in the trenches,
Kevin Pease
Friday, May 15, 2009
Doubles Strategy for the 3.0-3.5 level player
1. Get your first serve in!
2. See tip one and read it three more times. Never request this of your partner during match play because they will double fault.
3. Serve down the "T" to set up poaches for your net partner.
4. Use signals: fist for fake poach, open hand to poach, or one finger (poach on first serve), two finger (poach on second serve), open hand poach on both serves, or the fist (fake on both serves). The server should acknowledge the signal with a yah or no (change the signal). Another way is a quick discussion between points.
Verbal communication should be used between points when needed to develop your tactics as the match develops.
5. One up and one back strategy works if the other team plays that way.
The net player must be ready to poach cross court balls often.
6. When you are up by one or more points in a game, serve and volley or return serve and volley to put "quick pressure" on your opponents and to play aggressively. Returning serve and staying back is called "delayed pressure."
7. Put volleys away to the short side (the player standing closer to the net).
This becomes a "free ride" to the net for your baseline partner.
8. Discuss the weaknesses and strenghts of your opponents with your partner; the little guy is fast and the big guy has a nasty forehand but hasn't hit a backhand today.
9. When in trouble lob and your partner should back up as much as the point will allow.
10. If your partner returns well, poach off the return of serve.
11. Position yourself to hit your best groundstrokes and volleys cross court.
12. When both players are at the net and you are back, hit the ball low "down the middle" or lob. The are exceptions: the alley is open, that guy has a weak hig backhand volley...etc.
13. Hit your volleys cross court unless you have a put-away attempt.
14. Use the "I" formation to throw off a good return of serve.
15. Take a lesson from Kevin Pease.............this is only the beginning.
Your pro in the trenches,
Kevin Pease
2. See tip one and read it three more times. Never request this of your partner during match play because they will double fault.
3. Serve down the "T" to set up poaches for your net partner.
4. Use signals: fist for fake poach, open hand to poach, or one finger (poach on first serve), two finger (poach on second serve), open hand poach on both serves, or the fist (fake on both serves). The server should acknowledge the signal with a yah or no (change the signal). Another way is a quick discussion between points.
Verbal communication should be used between points when needed to develop your tactics as the match develops.
5. One up and one back strategy works if the other team plays that way.
The net player must be ready to poach cross court balls often.
6. When you are up by one or more points in a game, serve and volley or return serve and volley to put "quick pressure" on your opponents and to play aggressively. Returning serve and staying back is called "delayed pressure."
7. Put volleys away to the short side (the player standing closer to the net).
This becomes a "free ride" to the net for your baseline partner.
8. Discuss the weaknesses and strenghts of your opponents with your partner; the little guy is fast and the big guy has a nasty forehand but hasn't hit a backhand today.
9. When in trouble lob and your partner should back up as much as the point will allow.
10. If your partner returns well, poach off the return of serve.
11. Position yourself to hit your best groundstrokes and volleys cross court.
12. When both players are at the net and you are back, hit the ball low "down the middle" or lob. The are exceptions: the alley is open, that guy has a weak hig backhand volley...etc.
13. Hit your volleys cross court unless you have a put-away attempt.
14. Use the "I" formation to throw off a good return of serve.
15. Take a lesson from Kevin Pease.............this is only the beginning.
Your pro in the trenches,
Kevin Pease
Friday, April 17, 2009
Lob Options
The defensive lob is flat or sliced and is used when pulled out of position and requires a high cross court ball to get back into the point. This placement gives you the most time to recover and the opponent a difficult high deep ball to strike.
The offensive lob is a quick lob that is used as a passing shot that leaves the net player with a defensive shot: if the lob is executed correctly. It is best hit over the backhand and can be hit down the line or cross court.
Your pro in the trenches,
Kevin Pease
The offensive lob is a quick lob that is used as a passing shot that leaves the net player with a defensive shot: if the lob is executed correctly. It is best hit over the backhand and can be hit down the line or cross court.
Your pro in the trenches,
Kevin Pease
Australian
S=server, R=receiver, P=partner, O=opponentThe Australian net position is used to cut off difficult returns by the receiver and forces the receiver to consider hitting down the line which is a more difficult return, especially on wide serves: there's not much court there and the net is higher.
Your pro in the trenches,
Kevin Pease
Australian Poach
S=server, R=receiver, P=partner, O=opponentPoaching in the Australian position is easiest when the serve is placed down the middle. The receiver's best options are to a) rip it cross court anticipating a poach, b) hit the down the line anticipating a stay, c) hit a lob over the net player to take them off the net.
Your pro in the trenches,
Kevin Pease
Forward Net Position
S=server, R=receiver, P=partner, O=opponentThis graphic demonstrates two net players, the one in front of the ball is in the offensive volley zone, the other is set back in the defensive volley zone and can cover the lob. World class players both move into the offensive zone because of their athletic court coverage abilities.
Also, the third of the court that gives the opponent the hardest shot is left open.
Your pro in the trenches,
Kevin Pease
Saturday, April 11, 2009
Inside Groundstrokes
An inside groundstroke is when you position yourself in the court so that the flight of the on coming ball does not cross the plane of your body. A ball that crosses in front of you is called an outside shot.
Inside shots give you more natural hip rotation and "leverage the ball easier than outside shots." I would much rather run around a backhand to whip a forehand up the line than play an outside backhand up the line. Changing the direction of a cross court shot is much easier using "inside strokes."
Pros today us inside shots for leverage, controling the center of the court, and disguise (there's no rule saying you have to hit down the line with an inside shot. You can fire right back with no change of direction "inside-out.")
Another benefit of inside shots is that you have to move more to get in position to strike which combates lazy feet and accepting crosscourt predictability for outside shots. This shot should be used on return of serves as well.
All players can benefit from this tennis play!
Your pro in the trenches,
Kevin Pease
Inside shots give you more natural hip rotation and "leverage the ball easier than outside shots." I would much rather run around a backhand to whip a forehand up the line than play an outside backhand up the line. Changing the direction of a cross court shot is much easier using "inside strokes."
Pros today us inside shots for leverage, controling the center of the court, and disguise (there's no rule saying you have to hit down the line with an inside shot. You can fire right back with no change of direction "inside-out.")
Another benefit of inside shots is that you have to move more to get in position to strike which combates lazy feet and accepting crosscourt predictability for outside shots. This shot should be used on return of serves as well.
All players can benefit from this tennis play!
Your pro in the trenches,
Kevin Pease
Thursday, April 9, 2009
Serve and Volley Forehand
S=server, R=receiver, P=partner, O=opponentThis shows the natural directional and depending where the volley is placed will open or close the court.
Your pro in the trenches,
Kevin Pease
Serve and Volley Backhand
S=server, R=receiver, P=partner, O=opponentThis shows the natural directional and keeps the court closed!
Your pro in the trenches,
Kevin Pease
Singles Approach Down the Line
S=server, R=receiverDown the line keeps you in front of the angle of return and forces your opponent to react faster to pass you.
Your pro in the trenches,
Kevin Pease
Singles Approach Cross Court
S=server, R=receiverApproaching cross court from the outer third of the court gives your fast opponent too much court for you to cover; not a good idea.
Your pro in the trenches,
Kevin Pease
Tuesday, April 7, 2009
How to beat a retriever
What is a retriever?
This is a player who gets everything back--just like my golden. The ball keeps coming back no matter what I throw them.
Strategy One:
Be patient (without looking like you forgot how to play) and stay with your solid fundamentals: turn, move to the ball with quick adjusting steps, finish, and then recover. When you finally get a short ball work your shot combinations (game style) that finish the point. The less pressure you put on them the longer you must rally. It can be frustrating but you must rally patiently till they offer something to you. Do not get creative! That's exactly what retrievers like to do; take you out of your rythm.
Strategy Two:
Hit a short ball and bring them to the net to open court.
Strategy Three:
Charge the net when the opportunity strikes; be ready, the retriever has great lobs, trust me.
This is a player who gets everything back--just like my golden. The ball keeps coming back no matter what I throw them.
Strategy One:
Be patient (without looking like you forgot how to play) and stay with your solid fundamentals: turn, move to the ball with quick adjusting steps, finish, and then recover. When you finally get a short ball work your shot combinations (game style) that finish the point. The less pressure you put on them the longer you must rally. It can be frustrating but you must rally patiently till they offer something to you. Do not get creative! That's exactly what retrievers like to do; take you out of your rythm.
Strategy Two:
Hit a short ball and bring them to the net to open court.
Strategy Three:
Charge the net when the opportunity strikes; be ready, the retriever has great lobs, trust me.
Thursday, March 26, 2009
Singles Strategy 101
Regarding singles strategy, there are two main issues each with their own components:
1) You are playing against the geometry of the court and of your body.
Hit the ball cross court to reach the most court available, the lowest net, use the natural
rotation of the body, and least amount of recovery distance.
2) You are playing an opponent who has strengths and weaknesses (you hope); so you must
match your skills against theirs relative to #1.
Example 1 For instance you might have to overplay your forehand to your opponents backhand and risk more down the line shots otherwise they beat you to often on the forehand exchange cross court.
Example 2 You might have to hit lower drives to your opponent's forehand because they hit difficult angles on you which open up the court and create a disruption to your timing.
Example 3 You are close in level but in better shape. Wear them down and don't check out of
points too soon.
The example are endless; what makes singles fun is to try to figure a way to balance (1) and (2) that allows you to dictate play regardless of the final outcome of the match.
Basic plans:
Hit cross court till you get a short ball and then hit a down the line approach, or stinger and stay back, angle or drop shot: then get ready for the next shot!
Good Luck!
Your pro in the trenches,
Kevin Pease
1) You are playing against the geometry of the court and of your body.
Hit the ball cross court to reach the most court available, the lowest net, use the natural
rotation of the body, and least amount of recovery distance.
2) You are playing an opponent who has strengths and weaknesses (you hope); so you must
match your skills against theirs relative to #1.
Example 1 For instance you might have to overplay your forehand to your opponents backhand and risk more down the line shots otherwise they beat you to often on the forehand exchange cross court.
Example 2 You might have to hit lower drives to your opponent's forehand because they hit difficult angles on you which open up the court and create a disruption to your timing.
Example 3 You are close in level but in better shape. Wear them down and don't check out of
points too soon.
The example are endless; what makes singles fun is to try to figure a way to balance (1) and (2) that allows you to dictate play regardless of the final outcome of the match.
Basic plans:
Hit cross court till you get a short ball and then hit a down the line approach, or stinger and stay back, angle or drop shot: then get ready for the next shot!
Good Luck!
Your pro in the trenches,
Kevin Pease
Saturday, February 28, 2009
Slice Serve v. Kick Serve
Today the serve. Is it important to be able to hit a kick serve? I think it's important to learn but it doesn't have to be your bread and butter shot. First, if your kick serve isn't a good one, it's going to get "rocked!" A good kick serve has strong pace with spin, a deadly combination. If your kick serve is marginal, work on a better slice serve and flat serve. Many matches I have used a flat second serve to get out of a jam. Sure its dicey, but it's not as bad a receiving a cannon winner return. The slice serve stays low and can mess with timing especially when you vary placement and with flat ball combinations. I equate the slice serve to the slider in baseball.
A good slider pitcher can kill you; look at McEnroe--he gives everyone trouble when that slider is hitting the lines. Accuracy and consistency can always be improved; speed can be improved upon to a degree but the gene pool determines most of that component.
A good slider pitcher can kill you; look at McEnroe--he gives everyone trouble when that slider is hitting the lines. Accuracy and consistency can always be improved; speed can be improved upon to a degree but the gene pool determines most of that component.
Doubles Tip
When you play doubles your favorite flavor should be vanilla. What the hell does that mean, Kev?
IT means when you hit a passing shot go down the middle and rip it with topspin. That is not the time to get creative with low percentage angles and down the line shots.
But hey, those are my best shots.
If they go in then do it; if they miss, go with vanilla.
Same with the first volley and most second volleys; hit through the cross court middle; forget about the sick drop volley angle.
But hey, I love that shot.
Then do it when your up by two or more points. Don't risk losing the point with a low percentage shot against a skilled opponent.
IT means when you hit a passing shot go down the middle and rip it with topspin. That is not the time to get creative with low percentage angles and down the line shots.
But hey, those are my best shots.
If they go in then do it; if they miss, go with vanilla.
Same with the first volley and most second volleys; hit through the cross court middle; forget about the sick drop volley angle.
But hey, I love that shot.
Then do it when your up by two or more points. Don't risk losing the point with a low percentage shot against a skilled opponent.
Saturday, January 3, 2009
The Power of Modeling and Channeling
By modeling, do you mean how I look on the court—what am I to wear? Not exactly, modeling is copying to the best of your ability a standard of excellence found in superior players. For example: I notice that Andy Murray stretches his elbow back from his body on his forehand; this causes me to incorporate the movement into my swing. I have filmed Andy’s strokes which I’ve included on my website during the 2007 US Open on the back practice courts. At that time he was with Brad Gilbert who was warming him up for a match. I was but just a few feet away enjoying the banter and hitting. More importantly, I got it on film for you to see.
Channeling would be my attempt to become Andy Murray during a point; naturally receiving his ready position, strokes, spins, movements, shot sequences, personal rituals, and mannerisms. If my modeling homework was detailed and diligent then my channel ability would be of the highest definition.
Modeling and channeling are fun and effective tools in developing your game and the key to becoming an impressionist. In the end your game will have sound fundamentals. I have assisted my students for many years with model player interpretations.
Your pro in the trenches,
Kevin Pease
Channeling would be my attempt to become Andy Murray during a point; naturally receiving his ready position, strokes, spins, movements, shot sequences, personal rituals, and mannerisms. If my modeling homework was detailed and diligent then my channel ability would be of the highest definition.
Modeling and channeling are fun and effective tools in developing your game and the key to becoming an impressionist. In the end your game will have sound fundamentals. I have assisted my students for many years with model player interpretations.
Your pro in the trenches,
Kevin Pease
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