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Naomi Osaka Drops Out of WTA Top 10 For the First Time Since 2018

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10 Tennis-Specific Training Exercises That You Can do at Home

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At Tennis Life Magazine, we love a fun and friendly game of tennis. In fact, we love a fun and friendly game of just about any sport! From our many attempts on the court (or sometimes on the couch, watching the pro’s do it better than we could ever dream) you quickly discover how physically demanding the game is, and how important preparation is – even for a rookie 😉

If you are considering hitting the courts any time soon, we suggest you start incorporating some particular exercises into your gym sessions to give yourself the best possible chance against your opponent and to minimize the possibility of injury and post-tennis match muscle soreness.

So, whether you are a seasoned tennis player or a total noob, these ten exercises will prepare your body for the physical demands this sport requires.

# 1 Warm Up

tennis exercise warmup

When warming up for a game of tennis, in addition to your usual steady cardio, such as a light jog, and some bodyweight exercises, i.e. body-weight squats, press-ups and some stretches, incorporating some mobility movements are a great idea before hitting the court. Some mobility exercises you may want to include are:

  •  Wrist rotations, 30 seconds on each wrist, rotating both clockwise and anticlockwise.
  •  Shoulder rotations, 30 seconds on each arm rotating both clockwise and anticlockwise.
  •  Elbow rotations, 30 seconds on each arm rotating both clockwise and anticlockwise.

#2 Overhead Med Ball Slams

exercises for tennis Overhead Med Ball Slams

If you have ever watched a game of tennis, seeing Rodger Federer nail his opponent with a slam dunk is AMAZING, and overhead med ball slams are a great way train for this powerful move.

To do an Overhead Med Ball Slam, ensure you have your core braced the whole time, as this will help strengthen your abs, as well as support your back at the same time. Holding the medicine ball, lift it up over your head, then forcefully throw it to the ground. When picking the ball back up, make sure you bend your knees.

Repeat this exercise for 10 reps, for 3 sets. Start with a 5 to 8-pound medicine ball and when you get stronger, move up to a 10-12 pound medicine ball.

#3 Single Leg Squats

Single Leg Squats

Single leg squats are an AWESOME exercise for tennis players, as not only does it help strengthen your legs, you will also see an improvement in your balance and stability.

MORE FROM TENNIS LIFE:

5 Stretches We All Should Be Doing Every Day – Even When We’re Quarantined

Now a single leg squat is an advanced move, so below we have two options you can do to build your way up. And the great thing is that you can do this one at home!

  • Assisted Single Leg Squat: Shift your weight to one leg, while keeping your other leg just resting on the ground to assist with balance and stability. Sink your hips back and down into a squat position, ensuring your knee is tracking over your toes. Repeat this move for 10 reps, 3 sets each leg.
  • Single Leg Squat with Training Band: Holding onto your training band straps, lean back slightly so there is tension on the straps. Leveraging your weight on the straps, lower your self down into a squat, with one leg. When coming back up, drive up through your heel, activating your glutes and core. Repeat this move for 10 reps on each leg, three sets. As you start to get stronger, try and rely less on the straps until you can do a FULL single leg squat using just your body weight.
  • Full single-leg squats: Once you have progressed your way through the above options, it is time to try a FULL single leg. There are a couple of ways you can perform this move, here, keeping your chest up, have one foot firmly on the ground, with your other leg bent with your foot behind you. Brace your core, lower yourself down into a squat position. On the upward phase, drive through your heel, activating your glutes all the way to the top. Repeat as many as you can (up to 10 reps) on each leg.

#4 Cable Chest Press

Cable Chest Press

In order to have a STRONG swing in tennis, you need to be able to recruit your chest, for maximum power. A great exercise to build strength in this area, while performing an exercise that has a similar range of motion, is the cable chest press.

Ensuring the weight selected on the cable machine is even on both sides, grab a hold of each handle and lean forward to add tension to the cables. Then, while squeezing through your chest, drive the handles across your body, while keeping your core engaged. Slowly release the tension back to your starting position. Repeat for 10 reps and 3 sets.

MORE FROM TENNIS LIFE:

All You Need Are Some Stairs For This Killer Bodyweight Cardio and Strength Workout

FYI – You don’t need a gym for this move, just some inexpensive resistance bands like these.

#5 Squat Jumps

Squat Jumps

Being able to jump and reach for those high shots, requires powerful quads, and what better exercise to increase strengthen these bad boys than the squat jump.

Starting with your feet positioned just outside of your hips, sink your hips back and down into a squat, then drive up strong through your heels, using your arms for momentum, before landing softly back on the ground. Repeat this move for 15 reps and 3 sets.

#6 Skaters

Skaters

Keeping your chest up, drive out from the ball of your foot vertically, landing softly, with your knee tracking over your toes, then skate back in the other direction. This move Is great for improving your agility and cardiovascular fitness. Repeat this for 20 reps, 3 sets.

#7 Sprints

Sprints

Being able to explode and sprint to one side of the court and back again is vital in tennis. To train for this, set up cones about 60 feet apart, and count how many laps you can sprint in 30 seconds. Have a 30-second break, and then repeat and aim to better your score. Do this 5 times through.

#8 Plyometric Lunges

exercises for tennis - Plyometric Lunges

Plyometric lunges are another great exercise to increase strength and power in your legs. Jump and land with your legs in a split stance, keeping your upper body upright, and your core engaged. Lower your back knee towards the floor, then drive back up through your heels and switch your legs. Repeat this exercise for 20 reps, 3 sets.

#9 Vertical Jump

Vertical Jump

Using a piece or chalk or a marker of some sort, stand close to a wall, and jump as high as you can reaching tall, marking your vertical jump at the top, before landing softly on the ground. Repeat this 4 times, aiming to get higher each time.

#10 Cool Down

Just like your warm-up, while bringing your heart rate down, include the same mobility exercises to free up any tight areas that you did in the warm up.





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9 Young Writers Named 2021 NJTL Essay Contest Section Winners

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Nine young writers from National Junior Tennis and Learning (NJTL) chapters across Florida have been named NJTL Essay Contest Florida section winners for 2021.

Sponsored by the USTA Foundation, the national charitable organization of the United States Tennis Association, the 23rd annual NJTL Essay Contest was open to students age 18 and under who participate in National Junior Tennis and Learning chapters nationwide.

To apply, students were asked to answer the following prompt in fewer than 350 words: “Robert Ryland was an accomplished tennis player and coach. He was known for seeing the possibilities in those he coached and within himself. Mr. Ryland was the first African-American professional tennis player and the first African-American to play in the NCAA National Championships. What facts about his story inspire you to break boundaries and excel in school, sports, and to follow your dreams? What are your possibilities?” 

The full list of section essay winners is as follows:

Girls 10 & Under: Paisley Ferguson, DerbyShire

Boys 10 & Under: Matheus Clarke, Delray Beach Youth Tennis Foundation

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Girls 11-12: Seleisha Brutus, Frontline Outreach Center

Boys 11-12: Alexander Montague, Delray Beach Youth Tennis Foundation

[singlepic id=3354 w=450 h=300] [singlepic id=3355 w=450 h=300]

Girls 13-14: Emaney Hicks, Aces in Motion

Boys 13-14: Kameron Owens, Delray Beach Youth Tennis Foundation

[singlepic id=3350 w=450 h=300] [singlepic id=3356 w=450 h=300]

Girls 15-16: Carlasia Collins, Aces in Motion

Boys 15-16: Jeremiah Zidman, Aces in Motion

[singlepic id=3351 w=450 h=400]         [singlepic id=3353 w=450 h=400]

Boys 17-18: Jaquan Daniels, Aces in Motion

[singlepic id=3352 w=450 h=300]
 

The section winners were selected from a pool of 32 submissions by USTA Florida’s Essay Contest Review Committee. All section winners will receive a plaque that recognizes the accomplishment.

“This year’s essay reflected each child’s personal goal by learning that it takes perseverance and dedication to reach their dream,” said Peg Perez, Executive Director of the Delray Beach Youth Tennis Foundation. “Thank you to Deloitte and USTA Foundation for sponsoring the National Essay Contest.”

“We were honored to take part again in this year’s USTA Foundation’s NJTL Essay Contest and especially excited for our chapter’s winners,” added Addison Staples, Executive Director of Aces in Motion. “We are impressed and proud of their essays and are grateful for their recognition by the USTA Florida Section.”

The National Junior Tennis and Learning network is a nationwide network of community tennis organizations seeking to develop the character of young people through tennis and education. NJTLs are unique because they offer a variety of on-court programming as well as educational and life skill components designed to enhance a child’s overall development.

Founded in 1969, the growing network of tennis providers shares similar values, ideals and goals by reaching out to those who may not otherwise have the opportunity to play tennis, instilling in youngsters the values of leadership and academic excellence, and by giving all kids the opportunity to fully develop their tennis skills so they can derive a lifetime of enjoyment from the sport.

For more information, please visit www.USTAFoundation.com.

The post 9 Young Writers Named 2021 NJTL Essay Contest Section Winners appeared first on USTA Florida.



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Hispanic Heritage Month Spotlight: Jonathan Collazo

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In celebration of Hispanic Heritage Month, held Sept. 15 – Oct. 15, USTA Florida will recognize members of Florida’s rich Hispanic community whose talents and dedication help to grow the great game of tennis every day — at every level. We applaud them all for making tennis a better and more inclusive sport, and for making the face of our game more accurately reflect the dynamic diversity of our country.

Jonathan Collazo is the owner and director of JC Elite Tennis in Tampa. He’s been involved with the sport in one way or another since he was six years old – as a recreational player, a competitive player, a coach and a tennis teaching professional. Collazo was born in Brooklyn, N.Y., raised in Puerto Rico, and currently lives in Tampa.

When and how did you start playing tennis?

I started playing tennis at 6 years old with my dad because he wanted to share his love for tennis with me. I played recreationally with my dad until I was 14 and took lessons at the Hyatt Cerromar in Puerto Rico with Charlie Rivera.

What role has tennis played in your life?

Tennis has impacted my life professionally and personally due to the lifelong friendships and relationships that have been made along the way. It has allowed me the opportunity to grow my business as well as continue to push myself mentally and physically. The ability to travel and see other countries while playing and coaching has been an amazing experience.

Can you share some of your history in the sport?

I started as a hitting partner working for Peter Burwash International (PBI) when I was 14 and played in the USTA Juniors Caribbean section. In the early 90s, I was traveling as a hitting partner on the WTA Tour with Florencia Labat, who was ranked 17th in the world. I went on to work for Joe Brandi Tennis Academy in Bradenton, where I started my coaching career. At this time, I also traveled with Kristina Brandi and coached her at her first US Open. I returned to Puerto Rico for 7 years to begin my own tennis program and was selected to help coach all levels of the Puerto Rico National Junior Team. From 2002-2004, I was assistant coach of Women’s Tennis at the University of South Florida and was Co-Captain of the Puerto Rico Fed Cup team.

I continued to coach at local Tampa high schools and then decided to open my own tennis program in Tampa where I am a USTA High Performance Coach. Currently, I compete at the 4.5 level men’s doubles for the Hillsborough County team.

Can you share a little bit about JC Elite Tennis?

I focus on developing strong fundamentals, keeping interest in the sport and making it a fun learning experience. I coach children and adults of all ages and abilities.

What is your heritage?

Both of my parents were born in San Juan, Puerto Rico.  I was born in New York but raised in Puerto Rico in a bilingual household. My parents taught me the importance of celebrating the Puerto Rican culture and our family history. Every Sunday we had large family dinners with extended family with our favorite meal of rice and beans, pork chops and green plantains (tostones).  Growing up on a small island, I was a part of a close community and all the challenges our country faced made us resilient and proud of being Puerto Rican.

How has your heritage shaped the person you are today?

My heritage has influenced me by teaching me to work hard, care for others and make friends everywhere I go.

Why is it important to celebrate Hispanic Heritage Month in general, as well as in tennis?

I think it is important because in a country with a variety of cultures and languages, we can celebrate what makes us alike and different. Spanish is a language that is spoken in many countries but each region has a different culture. As a child, I looked up to Francisco Gonzalez and I think it helped me see fellow Puerto Rican tennis players be successful in the sport.

If you had to share your message of unity, what would it be?

It doesn’t matter what you have, everyone deserves to be respected and treated with kindness.

To learn more about USTA Florida’s diversity initiatives, click here.

The post Hispanic Heritage Month Spotlight: Jonathan Collazo appeared first on USTA Florida.



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