PDF* get fit to play, you can’t play to get fit
* plan your programme with care, over the year(s), week(s), and day by day
* plan your tournaments to provide the best experience for your needs and aspirations
* plan your programme with care, over the year(s), week(s), and day by day
* plan your tournaments to provide the best experience for your needs and aspirations
* arrange your travelling schedule for maximum convenience and minimum fatigue or jet lag
* allow time in the year for a progressive fitness training programme over 6-12 weeks
* make sure your rackets, shoes and clothes are right for you, for the courts you’re to play on, and for the conditions
* use skill-honing techniques, especially racket-catching , to sharpen timing, efficient grip, racket head control and eye-hand co-ordination
* practise the throw-up with precision, eg through a hoop
* if you make technical changes, analyse the body movements needed and do exercises to improve those before transferring them to hitting the ball;
eg to improve swing and reach, do trunk-twisting exercises in the pool
eg for better, more nimble footwork, do alternate leg thrusts (preferably barefoot), skipping, hopping, or shuttle running to command
eg to improve balance and ankle coordination, do balance exercises also on the BOSU
eg to improve balance, coordination and speed throughout the body, try disciplines such as tai chi or tae kwon do
* find and practise strategies to help your mental focus and positive thought during matches
* do other sports
* do other activities
* enjoy yourself at all times
* allow time in the year for a progressive fitness training programme over 6-12 weeks
* make sure your rackets, shoes and clothes are right for you, for the courts you’re to play on, and for the conditions
* use skill-honing techniques, especially racket-catching , to sharpen timing, efficient grip, racket head control and eye-hand co-ordination
* practise the throw-up with precision, eg through a hoop
* if you make technical changes, analyse the body movements needed and do exercises to improve those before transferring them to hitting the ball;
eg to improve swing and reach, do trunk-twisting exercises in the pool
eg for better, more nimble footwork, do alternate leg thrusts (preferably barefoot), skipping, hopping, or shuttle running to command
eg to improve balance and ankle coordination, do balance exercises also on the BOSU
eg to improve balance, coordination and speed throughout the body, try disciplines such as tai chi or tae kwon do
* find and practise strategies to help your mental focus and positive thought during matches
* do other sports
* do other activities
* enjoy yourself at all times
HAVE FUN!
ALWAYS REMEMBER: LESS IS MORE
ALWAYS REMEMBER: LESS IS MORE
