Injuries in tennis most often occur from 1.) overuse and 2.) technique. Playing too much, especially combined with technical issues, can lead to pain and eventually an injury. String and racquet choices can lead to injuries sometimes but usually poor string and racquet selections lead to bad technique which is the real reason for the injury. For example, if you use a racquet or string that is not powerful enough or too stiff, you will try to over hit and therefore your technique will break down which can lead to an injury. Therefore, switching to a more powerful racquet or string can help sometimes with pain — but usually the help comes from improved technique and not needing to generate as much power on your own.
The first question with any injury is — will continuing to play tennis going to make my injury worse? If that is the case, then rest or some form of medical treatment is necessary. If the answer is no and continuing to play will not make the injury last longer, then try to find ways to endure the pain and continuing playing or training. More often than not, a few days of rest will do the trick and is far better than pushing a potential injury and making it worse which might require an extended absence. If you do rest and find little or no relief then you will need to explore some form of medical treatment.
It is super important to remember to do all that you can to help prevent and endure through injuries. For example, you should start any form of a practice session with a proper dynamic warm up. You should finish any session or day with a proper stretch. Usually at the first sign of pain, you should make sure to spend extra time stretching, icing, and strengthening the area in pain. Also, proper hydration, nutrition, and sleep will help with preventing and enduring injuries.
Speaking of REST…how much should you rest in general? 1-2 days/week depending on your goals. After a tournament you should take a day off IF you have a tournament the very next weekend. If you do not have a tournament the very next weekend, you should come to practice as soon as possible and work on playing fatigued/multiple weeks in a row. Then you can rest Saturday and Sunday the following weekend. If you are not in a good place with school or sleep, you need to take sometime to get caught up in those aspects. You cannot practice properly overly stressed about school or sleep deprived. Lastly, do NOT rest if you are sore! Sometimes soreness is confused with injury. When you are sore the best thing you can do is work out the soreness through exercise.
FALL WEEKLY THEMES
Building Cross Court
Attacking Down the Line
Attacking the Net
Continental Grip Skills
Volley & OH Development
Quick Pressure Plays
1.) Go to the tournament prepared. Preparation involves 3 aspects: on court training, proper rest (not taking days off of tennis but proper sleep), and having your equipment ready.
2.) Go to the team warm up in the morning.
3.) Communicate with coaches prior to going on the court, if you split, and right after you finish. If there is not a coach at your site, call or text them.
4.) Think ahead when you will need snacks/meals and plan accordingly.
5.) You plan out your day. Take ownership. Be very particular, yet extremely flexible.
6.) Get plenty of rest when at the tournament. Do not be draining yourself by being too social or on your phone too much. Stay in the shade and have your water jug with you when you are off the court. Get enough sleep each night.
7.) Know when, where, and who you play
8.) Finish your day with a stretch and make sure you re-stock what you need for the next day
1.) Use primarily spin serves wide and hit to the open court to move opponent
2.) Back up on returns further than normal and one step split backwards when returning
3.) Primary strategy: move opponent
4.) Hit approach shots behind opponent
5.) Volley short
6.) Use more slices than normal
7.) Use more drop shots than normal
8.) Make people finish, run down every ball — it is tough to finish points on clay.
9.) Stay calm if you get a bad bounce or unlucky break because of an uneven surface. The surface is the same for everyone. Do not let one bad break lead to a mental or emotion breakdown and loss of more points.
10.) Do not worry if you have not practiced very much on clay. Worrying cannot help you at all. All that you can do is try to formulate a simple game plan and try to execute.
What is a game plan?
A game plan is your specific approach to a tennis match. It involves:
1.) Where are you going to try to hit the majority of serves and returns for the match
2.) What is your primary strategy for the match?
3.) What are your primary tactics for the match?
*Strategies are broad and there are only 4: build cross court, move opponent, isolate a corner, or attack the net. Tactics are the specific plays you will run to carry out your strategies. For example, my strategy is to build cross. My tactic will be to hit a heavy forehand cross court, a slice forehand cross court, and then another heavy forehand cross court — then look to attack. When carrying out strategies and tactics, please remember that this is what you are going to try to do the majority of the time. 60-70%. Not every time. We do not want to become that predictable.
4.) What is a mental/emotional/physical goal of mine for the match? Could be to stay positive after every point. Could be to go to the towel every time I lose a point. Could be to do ready steps before I return or serve.
What is the benefit of approaching matches in this way? You are in control of all the aspects listed above. That does not mean that you will execute perfectly but you can have a plan for each point and try to execute. This helps you focus on your performance (things you can control) rather than how you are “playing” which is some abstract non-specific feeling based on simply how you believe you are hitting the ball.
Within your game plan…you might have to consider the following questions:
1.) Is it better to play aggressive or high %? That depends on you and the momentum of the match. Are you someone who values playing to win or playing the odds? Neither is right or wrong. Be true to yourself.
2.) Should I do what I do best or what my opponent does not like? Majority of the time, you should do what your opponent does not like. However, on big points (5-5 deuce for example) do what you do best. You do not want to try to execute a plan that you are not as comfortable with when you need to win one or two points. You want to go with your best stuff.
3.) Should I change it up or go with what is working? Follow the momentum rules.
1.) It takes two points to have momentum. If you simply win one point and then lose the next point, you have no momentum. Focus on winning two points in a row. The game of tennis is designed around 2 point swings. Win the first two points of the game, up 30-0, now you need another two points to finish the game. Deuce…win two points, win the game.
2.) If you have just won a point; play high % the following point.
3.) If you have just lost a point; play more aggressive, attack, or run a quick pressure play.
4.) If you have the momentum, it is better to play a little faster. If you do not have the momentum, it is better to slow things down and take your time (within the rules!).
5.) If something is working — keep doing it. If something is not working — mix it up.
6.) Momentum serving : (1) If you have just broken serve, under no circumstances, should you double fault to start your service game. It is best to use a high % spin first serve to ensure you do not. (2) If you have just hit an ace, under no circumstances, should you double fault the next point. It is best to use a high % spin first serve to ensure you do not.
7.) If you are up 40-0, even if you opponent has just made 3 unforced errors, play aggressive, attack, or run a quick pressure play. Your opponent will likely play their best at 0-40. If they don’t — you win the game anyways. However, if they do, it will take a winning shot to close out the game. Also, this creates a relaxed offensive mentality rather than a tight defensive mentality which is usually behind 40-0 leads lost.
8.) Be flexible. These are guidelines. Sometimes though you need to rely on instincts and the flow of the match rather than rigid rules
Monthly Mental Training
Weekly Mental Training
Daily Mental Training
1.) Improve knowledge of 4 Strategies — Build Cross Court, Move Opponent, Attack the Net, Isolate a Corner
2.) Improve level of professionalism with daily, weekly, and monthly mental training
3.) Improve ability to play doubles with a whole day dedicated to doubles each week
4.) Improve conditioning level by doing fitness at every practice and stretching at the end of practices
5.) Improve ability to execute in matches by playing matches everyday
Be charismatic all summer long and improve the atmosphere at practice with your presence. Continue to improve the culture.
1.) Never give up on yourself. Never accept defeat. Keep giving your 100% best effort. If you give up on yourself, even 1%, you will hurt your chances significantly of coming back. Positive self-talk can help you maintain great fight.
2.) Be fit enough to go the distance. A comeback usually requires times and energy. You want your fitness level to be a huge confidence boost for your moral. Knowing you have what it takes physically is critical. If fitness is an issue for you, get fitter. If your already fit enough…get fitter.
3.) Remember this fact: you can never run out of time. You always have enough time to comeback, that is part of what makes tennis great. Keep reminding yourself, the match is not over.
4.) Embrace the situation. You are facing a big deficit. It is certainly not ideal, but everyone takes a tremendous amount of pride in situations that they have come back from in the past. Embrace the opportunity ahead of you.
5.) Strategy wise — the obvious thought is “change up” what you are doing, however, sometimes when you go away from your primary strategies and tactics you only become a worse version of yourself. Sometimes it is better to go even more in on your primary strategy and tactics. Win or go down with your best stuff.
FAC ATTITUDE SYSTEM
1.) Negative talk
2.) Racquet throws or excessive racquet taps
3.) Excessive whining
1.) First offense: warning
2.) Second offense: fitness penalty for individual and/or group
3.) Third offense: ejection
1.) Foul language at a volume where multiple courts can hear
2.) A racquet toss extreme in nature
3.) Extreme disrespect of opponent or Coach
Generally you will find yourself in one of four situations prior to playing a tournament match:
1.) You are playing someone you do not know anything about
2.) You are playing someone you know and are expected to win on paper or have won in the past
3.) You are playing someone you know and are expected to lose on paper or have lost in the past
4.) You are playing someone you know and both players have won before and the match up is fairly even
What should you do?
A.) Start every match playing high %. Play yourself into a rhythm. Lots of cross court ground strokes. Lots of spin first serves. Returns deep down the middle. Play path on approach shots and passing shots.
B.) Do your own analysis. Do not rely on what you hear from other people (outside of your parents and coaches). Do not think about rankings, seedings, or common opponents. Start analyzing your opponent from the moment you see them, begin the match playing high % with your best strategy and tactics, and quickly identify a weakness to exploit. Often times the information you hear from others is unreliable for a number of reasons. Trust your own ability to breakdown your opponent. Regardless of what you do or do not know about your opponent, give them respect prior to the match. Speak positively about their abilities as this will take pressure off you. Avoid thinking things like “I hate playing this person,” or “this person is a cheater,” as these thoughts do not benefit you. If you are playing someone who you have played before…remember…they have likely spent time working on their weaknesses since the last time you played – so continue to analyze them until the same weakness or a new weakness is found.
C.) On the big points — have a very specific plan. Start with where you are going to serve or return, then decide if you are going to play offensive or grind, and then rely on your tactical instincts during the point.
D.) If you are playing someone who you have beaten in the past…remind yourself that deep down your opponent does not believe they can beat you. Expect them to begin the match playing very well since they will have “less pressure,” so do not panic if they start playing very well. Start playing high %. Weather the storm and then when their level drops, seize the momentum of the match.
E.) If you are playing someone who you have lost to in the past…remind yourself that you have put in a lot of hard work since then and that they will have “more pressure” on them. Start the match playing high % and do not give them too much respect by overplaying. Demonstrate through high % play and lots of positive emotion that it is going to be a fight and you expect to win.