The importance of muscle strengthening on the forearm for tennis players of field

Comparing data between the number of people starting to play tennis and the number of dropouts who entered these people would probably have a very small number of dropout . It appears that people linger for many years practicing tennis. Consequently , the evolution of the student is confused by the improvement of motor coordination , and increased muscular endurance and strength of the muscles worked , generating ever more power in coups . However , as his punches are becoming more coordinated , faster and stronger , the overhead this musculature has just progressively increasing . This overload creates an increased possibility of inflammation in regions of the body over worked in tennis .

One of the areas is worked forearm . It has direct participation in all tennis strokes . An overload of this area , due to an excessive number of repetitions of strokes and realization of incorrect movements , increases the possibility of tendonitis in the elbow , the famous tennis- elbow , and loss of power in coups . Furthermore, as the shoe is a one-sided sports field , that is , it uses one side of the body more than the other, a muscle imbalance exists between the two forearms.

To prevent these possible disorders , weight training ( resistance training ) should be performed in conjunction with tennis lessons . Adherence by strengthening from the players is very small , and when there is any player who is strengthening , they often give preference to other muscle groups of the forearm and forget . Only 10 minutes is sufficient to work the muscles of the forearm . Even if not in a bodybuilding gym , you can train at home or before class tennis . A weight in each hand and a bit of will and dedication , is enough for you to train .

Then follows two basic exercises to work the muscles of the forearm:

As we can see , if we dedicate 10 minutes, 2 times a week to do these two exercises can prevent possible injuries resulting from training , plus get muscular endurance . A suggested practice is to perform 3 sets of 12 to 15 repetitions for each exercise . If you are not in a place with weights , use your creativity . Take some object with a consistent weight and do the same motion , as if holding the bar .

These exercises are basic , mainly dedicated to players who do not do any type of strengthening . If you can, seek the advice of a skilled physical education in the area and make a more complete workout .

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Play and Stay

Some time ago , this widespread on the tennis courts around the world a new methodology of teaching tennis field for children . The program called Play and Stay , which means play and stay , aims to facilitate children's learning through tailored materials .

The balls used have little pressure , and they end up getting slower and with lower quick . This facilitates the exchange of passes over the points , plus the children have more time to perform the movements . However , I think the most important factor is the height of the ball quick . These balls bounce lower , hence lower children bounce balls , many of them at the waist , which greatly enhances the movement as remembered by tennis teachers , " bottom-up " . If children would train with normal balls , most of the balls arrive at the time of the child's head , and movements almost always end up being made ​​from the top down , which is not recommended when you consider the pattern of movements of base blows .

The net height and size of the block are also adapted . The networks are lower , thus facilitating passage of the ball to the other side. The blocks are reduced with demarcations such as ribbons and bands , enhancing control over the ball . Games with less space and lower network increases the number of exchanges of the ball , making the games more exciting .

As we can see , the major focus of this methodology is to encourage children to participate in games since the first day of class , unlike the classical approach , which focuses on repeat for the refinement of the technique , making the often joyless workout.

When the child comes to the first class , the first question that one does is : When we play Uncle ? Stay and Play using the method we will no longer need to talk to our students , " you need to grow some more points to be able to play ." Instead encourage you to play from the first moment , stimulating various qualities together , which are the physical , technical, tactical , psychological and social qualities , accelerating the learning process of the child. In just a tennis class , we can enhance many aspects that govern the game of tennis , including :

·         Count the points ;

·         Positioning on court ;

·         Basic Tactics of the game ;

·         Decision making ;

·         Basics ;

·         Concentration .

With this repertoire of stimuli worked together, we can form the future more developed players , increasing the number of players fighting for the top positions against the best players in the world

Below is the link of the Brazilian Tennis Confederation showing the materials used according to the age of the children page:

http://cbtenis.uol.com.br/site.aspx/Tennis10s

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The world of concentration during tennis matches

Mental training is one of the areas of greatest influence on the outcome of a match , besides being one of the most difficult to be worked by the player .

Among various existing sub - areas in mental training , concentration is one of the most important resources during a match .

When using the concentration in its favor , the simple gesture of the player to be focused on the present, to the point that he's playing at the moment , the chances of winning a match greatly increase .

However , our mind becomes absorbed in the world of " up " very easily , such as : And " if" we lose that game ? " If " the judge had not stolen the ball last would win the game .

During a game , the player is often concentrated in the past , complaining the point that lost the previous game , or the lost chance to break the opponent's serve . Little does he know that because complaining of being let out of the points that probably will also miss the next , for the simple reason of not being focused on the point that this playing . Clearly , it's no use going back in time to complain of lived events , whether good or bad .

Similarly , how many times you were not at the end of the first set already thinking about the second, or that game that was 40-0 in his favor , but his mind was already on the next game , and when you realize that game that was 40 to 0 was rapidly to 40-40 . This dispersion for the future is to bring many players face to be focused on the following points without winning the primary , which is the point that is happening at the moment .

One can see that , and managed to keep the concentration in the present, and focus on the perception now , the performance during the games will be considerably better . Through the training of concentration , these goals can be achieved in a short time . Always think in this , point by point . Forget what happened or what you think will happen during the game and play every point as if it were your last .

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References

1.      WT Gallwey , The Inner Game of Tennis , 1996

Ideal cable size tennis racket

During tennis lessons I teach , I see that most of the students use the cable racket inadequate size . Some play with very thin cable , while most plays with very thick cable.

In Brazil , the racquets come with their respective number that corresponds to the size of the cable. The 3 types most commonly found on the market are :

• N°. 2 - 4 1/4 inches.

• N°. 3 - 4 3/8 inches.

• N°. 4 - 4 1 /2 inches .

To know the size of the cable that matches the size of your hand , you can use a simple method to measure the appropriate size . The student must hold the racket with your dominant hand and slide the index finger of the other hand between the tips of your fingers and the base of the palm . If the grip is too small, there will be room for your index finger . If there is extra space , the grip is too big .

Ideal measure

                            Small                              Ideal                             Largue                                            

Most men has a grip 4 between 3/8 and 4 1 /2. For women , the range is typically between 4 1 /4 and 4 3/8 .

The choice of cable size is of paramount importance to better student performance. A very thin or very thick cable will make the student more firmly tighten the racket , tiring your arm more .

Another problem of using too thin or too thick cable are the problems in the elbow . In both cases , the tennis player need to push much the cable to prevent it from slipping from your hand on contact racket - ball. When the paddle is held strongly on impact , but not in excess, the magnitude of vibration of the racket is decreased , therefore transmits less vibration to the arm .

If you have a racquet with a very thin cable , you can use a Tourna -grip to increase the thickness of the cable. Now , if the cable is too thick racket , you have to ask for help from a skilled professional in the field to thin out the racket .

So that these problems do not happen , before buying your racket , look for a tennis teacher so that it indicates the optimal size of the cable. Some people go straight to the store to buy your racket , however , many sellers do not have expertise in the area and end up indicating an inappropriate racket .

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Email : Jefferson.jcc@hotmail.com

References

1.      K Woods , R. Woods Tennis after 50 . 2010.

Tennis Elbow

Currently, many tennis players have that nagging pain in the elbow during training. Studies show that the elbow injury is one of the most prevalent among those practicing tennis players mostly aged between 41 and 60 years.^1.

This referred pain may be a warning. There are high chances of you being with "Tennis Elbow" , the famous elbow pain. Tennis Elbow has the most appropriate name "lateral humeral epicondylitis", and is characterized by inflammation of the tendons of the muscles that are located on the back of the hand and forearm, which fall at the end of the arm bone called the lateral epicondyle ( figure 1).

                                                 Figure 1

Often, their presence is associated with repetitive and mostly inadequate technique a few hits. Improper movement that generates the elbow injury is almost always the backhand, especially as performed with one hand. This scam involves the movement of wrist extension, and strong muscle contraction in the posterior region of the hand and forearm, and resulting in localized inflammation ( Figure 2 ) .

                                          Figure 2

                                                                     www.discountmedicalsupplies.com

The main complaints are pain in Elbow Tennis (outdoor) lateral elbow and extensor muscle of the forearm region. With the onset of pain , some measures must be taken to neutralize and subsequently cure the inflammatory process:

• 1° Home: First, you should stop playing for a few weeks and looking for a specialist in the area (orthopedic) so that it can pass the necessary recommendations.

• 2° Muscle Strengthening: After medical clearance, look for a rehabilitation center with trained professionals to help you strengthen all the muscles of the arm, protecting against possible injury.

• 3° Suitable materials: preferably oversizes for rackets, those with the head higher than the conventional racket because they more easily drive the ball to the other side, reducing the burden on the arm. Also, consider using strings with lower than conventional voltage. This type of stringing deforms over the ropes at the time of impact , reducing the effort at the time of the hit, which in turn reduces arm strain.

A very important point is to be strengthened "stop" playing when notice any pain in the elbow region. I see many players playing, even early in the inflammatory process, and only stop playing when the pain is too great. This leads to a very large inflammatory process, take several months for recovery .

So do not forget, when you notice a dull pain in the elbow area, stop playing and consult a medical expert to give all necessary guidelines.

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Email: jefferson.jcc@hotmail.com

References

1. JM Guedes . Injuries in competitive tennis players . Rev. Bras . Cienc . Sport. 2010:31(3):217-229 .

Change in direction of base blows

When watching tennis matches among practitioners of the sport, especially beginners, I realize that there is much indecision by them at the time of driving the ball into the opponent's court. They bounce cross and parallel balls without any criteria. The right choice to direct the balls in parallel or cross has a very important value in the outcome of a match. There are some criteria for the correct choice, such as: What is the hit probability of a coup in parallel and cross? What is the purpose in directing the ball to such a place?

Initially, the height will comment on the network. The network is highest at the ends (107,0) in the center and lowest (91.4 cm). Thus, the ball directed towards the cross undergoes a lower network, increasing the margin of accuracy in relation to the parallel, which involves a higher network (figure 1)

Figura 1

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Now, when you play against your partner pay attention to the path that the ball is up the other side of the court. Compared with the parallel, directed the ball to cross takes a longer route to reach the opponent's home field line. With this, the ball has more time to fall and therefore bouncing inside the court. Therefore, considering probability of hit, the ball is directed to cross over safely (Figure 2)

Figura 2

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And what happens when you " delay " a scam ? When you delay a scam trying to drive to the parallel , your ball will probably leave the hall . However, when you delay a scam trying to drive cross probably your ball will fall in center court . This causes the index errors in parallel is greater every time delay a blow.

Note : The term means delayed make contact the ball behind the body.

As we can see , the probability of error are higher in parallel compared to the crusade. During a tennis match , the ball changes the back of the court , 70 % to 80 % of the balls are directed to cross . The other 20 % to 30% are directed towards parallel .

The change of direction in parallel , is usually performed when the player goes to the definition of a point or to change the direction of the ball to throw it more vulnerable opponent's blow .

This makes us think that when a blow is well conducted in parallel with quality, the chances of winning are greater point . However , many errors occur in parallel . Most of these errors are not caused by technical failure of a coup , but by a wrong decision at the time of execution of the coup . The following tips will comment on probability of success in cross and parallel .

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Tip 1 : When your opponent throw a deep ball, a chance to slow the ball is larger. If you choose to play on the ball in parallel , the chances of error increase even more . So , with deep balls coming from the opponent , look them in the crusade returns . When the ball comes shorter , you 'll have more time and can risk a coup in parallel .

Tip 2 : Another difficult to run the ball parallel is the low balls . Think , if the network is higher in the black ball and the opponent comes too low , the chances of error increase risk in parallel . Look pass the ball crossed and wait a ball closer to the waist line .

Therefore , the exchanges of the ball in the back court , give preference to cross balls . Look bounce these balls with good margin over the net , as will further decrease its rate of unforced errors . When you choose for the ball in parallel , wait a better ball not to give free points to your opponent.

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Correct lifting the ball on serve

The serve is one of the toughest grounds to be performed by practitioners of tennis, and throwing the ball, commonly called by the players, is one of the most difficult movements to be performed, especially for beginners in the sport (figure 1)

                                         Figure 1                                                       www.esporte.uol.com.br

Before we talk a bit more about it , we use the word " high" in place of the word " release " since launch sounds like throwing the ball , and during the looting in " put" the ball above his head .

Building a good survey of the ball starts moving together of the members involved . Shoulder , elbow and wrist need to be stabilized . The elbow must be locked. A very common mistake made by students is elbow flexion when lifting arm . The grip must be firm , for movements with the wrist rotates the ball in the air , making the area an ideal spot on the placement of the ball . Often , that pivotal movement of the ball occurs because the student hold it with the palm of the hand , so the ball should be handled with the fingertips . Have watched it at the time that you are withdrawing your ball spins in the air ?

With total control over the ball , it's time to put it at some point. But where to direct the ball? What time playing it ? I suggest that , especially for beginners in the sport , placing the ball must be taken from the right side of the player , just ahead ( for righties ) .

                                    

Tip :

Put your racket on the ground with the handle pointing to your left foot ( for right-handers ) and the racket head pointing to the right Postinho the court. " Elevate " the ball above his head as if performing a service and try to make the ball fall on the strings of the racket . If done correctly , the ball will fall exactly on the right a little bit ahead .

Regarding the height of the ball , I suggest that the increase is made to a height that matches the maximum extension of the dominant limb ( who wields the racket ) . The ball must be at speed 0 (hang in the air ) on contact . Many players do strength and end up " throwing " the ball too high . This hinders the pace of withdrawal, plus bat a ball down .

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Email : jefferson.jcc@hotmail.com

References

1.      Treuherz RM , A. Cornejo Tennis - Techniques and tactics of play, ed 1 , New York: Alaude , 2006.