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

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

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!