After nearly 4 months of hard work, I’m proud to announce that I’ll be hosting the world’s biggest online tennis conference: Tennis Summit 2018!
From April 25-30, you’ll be able to watch presentations and interviews from 30+ world-class coaches on your computer and smartphone. And you can get a free ticketto watch all the sessions!
On today’s episode of TFP, I put together a preview of Tennis Summit 2018. You’ll get to listen to five ten-minute clips of some of the best sessions on the summit. These sessions include presentations and interviews from Paul Annacone (coach of Roger Federer, Pete Sampras, and Tim Henman), 17-time grand slam champion Gigi Fernandez, sports performance expert and iTPA/Kovacs Institute founder Dr. Mark Kovacs, performance consultant and founder of the McCaw Method, Allistair McCaw, and registered Dietician Jeff Rothtschild, who has worked with the Brian Brothers and other famous athletes from multiple sports.
Loosening Up: “I would ask the player to try to make errors, to hit out and let the hands fly. And to feel what it really feels like to be relaxed. Then slowly focus on the breathing, the relaxation, the bounce, the contact. And the result will come at the end. If you can improve your actions, you will improve your result. We are too focused on the outcome.”
A great tip from Sven about how we can loosen up ourselves and play more freely. I remember another coach who used to tell his son to try and blast a couple balls and the fence with them. Sometimes that’s what you need to do to regain the freedom and range of motion for your strokes. The worst feeling is to play tight, not be able to hit out on your shots, and make errors or be dominated during points because of it. We must learn to play more loose, more relaxed, and Sven’s tips above will help you do it. And when you focus on things like your breath, the bounce and contact, there isn’t much room to think about extraneous thoughts or tighten up because of the pressure.
Mental Game: “You may be a level 3 player, but when you get emotional, you revert to a level 1 player. The mental part of the game is a massive undertaking.”
This quote from 2-Time Australian Open Champion Johan Kriek solidifies what I and my podcast guests have been saying all along. Focus on the process and not the results. While there certainly is a place and a way to use emotion positively, many of us lack the experience or training to properly channel that emotion. We get too wrapped up in what we want to happen at the end rather than concentrating on executing in the present moment. Turn your attention to what you need to do to win points, and you’ll have a better chance at winning the match.
Serve Technique: “Slowing down first, moving slower, being more methodical with your tossing arm, not rushing, will help you with your toss and your rhythm. A lot of players move their arms too fast or they flick their wrists or do other things, and that really impacts the serve.”
What do the greatest servers have in common? Impeccable rhythm and timing. What do you see with most amateur players with weak serves? A herky-jerky, rushed service motion. Part of that is because players start the motion too quickly, which prevents momentum buildup and a natural-flowing progression towards powerful acceleration. If you start your service motion more slowly and deliberately, and let your body do the work instead of just the arms, you will have better timing, a more accurate toss, and decrease the chance of injury. Oh, and you will add a lot more MPHs to your serve, too.
4. David Ramos – USTA’s Senior Manager of Coaching Education and Performance
Using video: “Try to use video to help guide your discovery. It’s pretty easy these days to set a tablet on the court and record your practice or match. You want to get a good idea of what it looks like when you are able to do things well, and when you are struggling, and try to find what the differences are. Use video on a regular basis to give you feedback.”
Why do the best coaches in the world videotape their players? To spot technical and strategic deficiencies in their game so both player and coach know what to work on to reach the next level. This is especially critical for those of you who don’t have full-time or consistent coaching. Without it, it is extremely difficult to objectively self-assess our game during matches and practices without recording our play and analyzing how we performed afterwards. You might think you have the greatest serve, forehand, or backhand. I challenge you to record your play, watch it, show it to a coach or fellow player, and even share it online among knowledgeable players and coaches. And like Dave says, it is super easy to record these days. All you really need is a smartphone, and to make it easier, bring along a friend and/or tripod to prevent shaky video.
Competing: “There are a lot of different ways to win. Every coach is looking for a great competitor. Don’t get discouraged if you have some “ugly” technique. We’ve seen a lot of ugly technique work and win. It’s what’s under the hood and in your heart.”
At the end of the day, we won’t all have flawless technique like Federer. Heck, Gulbis reached the Top 100 with a very “interesting” looking forehand. When it is match-day, forget about technique and focus on executing your game plan, finding solutions against your opponent, and competing to the best of your ability. Beautiful technique means nothing if you aren’t willing to play through adversity, weather the storm, and come out on top by focusing on playing solid, no-nonsense, high-percentage tennis. It can be a confidence-buster if you think you have deficient technique, but just as in life, we do the best with the cards we’re dealt and make the most of it.
Volleys: “When it comes to firmness, it’s not either or. You have to be able to match the firmness with the situation you are in and with the desired outcome that you want. A lot of coaches are black and white with the firmness when in reality it’s a million shades of grey. No two volleys are going to be exactly the same.”
A lot of tennis players think every volley has to be hit the same. Every volley out in front, or always a certain degree of tightness/looseness in the arm. When the reality is, you have to adjust according to the type of ball coming at you and the type of volley you want to hit. This is the same philosophy that other world-class coaches like Feisal Hassanteach as well. Will a half volley have the same feel and technique as a high volley? Will a slow floating volley be hit at the same contact point and backswing as a fast-moving ball hit straight at you? I think you kNOw the answer to that question if you read Ian’s quote above. It takes time, practice, and an open mind, but you will find your range and learn the difference adjustments needed to hit great volleys no matter what type of ball you are receiving.
Kinetic Chain: “If you move your hips, your shoulders have to turn. That’s the preferred and optimal method. If you just focus on the shoulder turn, sometimes the hips don’t move, and you can put put your shoulders in a compromised environment that will rob you of pace and potentially overload the shoulder and elbow potentially in the motion.
A common question for me to tennis experts is: what initiates the kinetic chain? Who better to ask than the man who co-authored a fantastic study entitled “An 8-Stage Model for Evaluating the Tennis Serve” and is an expert in sports science? Too many players initiate their movements with their arms on most strokes, and the better ones initiate with the shoulders. However, as Dr. Kovacs mentioned, the optimal driver of the movement is to start with the hips. Sometimes when we rotate with the shoulders, the hips do not come along for the ride, which is inefficient and prevents maximum power and acceleration on the stroke. However, if you initiate your motion with your hips, then your shoulders must move, and you prevent under-rotation of your lower body. In general, we are using way too much arm and not enough hips on our shots. Hip rotation is the key to unlocking power.
Optimal Learning: “A great technique we use in coaching is called chunking. We focus on one area, or if the athlete is able to manage two areas at once, I would go no further than that. Sometimes coaches overload information. Keep the main thing the main thing.”
I’ve had lessons before where ten different instructions were shouted to me before I had to hit the ball. It is extremely difficult to absorb anything in these circumstances. Most of us cannot learn more than one thing at a time. And that’s fine because the optimal way to learn is to put 100% focus on one thing until you learn it completely, and then move on to the next concept. This is precisely what Allistair advises to coaches who are teaching students, and this also applies if you are trying things out on your own. Take the serve for example. If you had 100 students focus on increasing hip rotation, tossing the ball at 1 o’clock, and keep the head up at contact all at once, how high do you think the failure rate would be? Instead, focus on developing hip rotation for a solid 30 minutes or however long it takes until it feels natural, then move on to the toss.
Making Mistakes: “It is much better to accept a double fault and let it go, than to be hard on yourself and get upset and irritated. No top player has zero double faults. Just accept it and refocus on the next point rather than overanalyzing why you double faulted.”
Double faults and other mistakes can be the negative turning point in a match for tennis players. Or, it can just be another point like all the rest of them. The key is not to make such a big deal of your mistakes, because mistakes will happen. The sooner you accept this concept, the better your overall performance and results will be. This is also the main concept in certain meditation practices (Headspace is my favorite meditation app), and mindfulness-based tennis psychology, where instead of battling with your own mind and over-thinking why you made a mistake, you accept that it happened and stay focused on the match. Once you lose that focus, the match is practically over.
Footwork: “Start small and grow bigger. If it begins with just implementing more jump rope in your routine for example, it’s a great start. Anything you can do to make your feet move faster, be in more control over your center of gravity, balance, and your ability to move faster, is worth it.”
One useful piece of equipment that the Tennis Technique Summit coaches have consistently mentioned is the jump rope. Jumping rope can help you in a multitude of ways, from general fitness, to better balance, a stronger core, endurance, speed, and many other benefits. How about this for a challenge: implement 5 minutes of jump rope two times per week in your fitness routine, and take note of your footwork intensity and general fitness. I’m willing to bet that you will feel faster and fitter on the court in a few weeks. And at the very least, you’ll feel better about yourself knowing that you are taking small steps that will turn into big results in your tennis game.
I hope that the 10 greatest tips I’ve learned from world-class coaches above will help you in your journey to becoming a better tennis player.
If you aren’t convinced to check out the Tennis Technique Summit yet, which is free to watch from March 22-27, here’s a short highlights video that I had my video editor make for you to check out:
I highly encourage you to register for The Tennis Technique Summit! You’ll get to watch 30+ hours of video interviews and presentations with over 25 world-class coaches, including the ones above.
To check out the Tennis Technique Summit for free, enter your first name and email address below! See you there!
Get Your Free Ticket to the 2017 Tennis Technique Summit!
Join 25+ world-class experts from March 22-27. Register Now!
On today’s episode, I spoke with world renowned sports science and fitness expert Dr. Mark Kovacs about strength and conditioning for tennis. Mark has trained numerous top professional tennis players, including John Isner, Sloane Stephens, Sam Querrey, Donald Young, and Melanie Oudin. Stack named Mark one of the Top 31 Fitness Professionals to Follow in 2015.
Mark is a performance physiologist, researcher, professor, author, speaker and coach with an extensive background training and researching elite athletes. He has been featured in many of the biggest sports and news publications, including ESPN, the New York Times, and Tennis Magazine. Mark was also a top college player at Auburn and achieved a world ranking on the ATP Tour.
To sum it up, Mark has one heck of a resume, and it is an honor to speak with him on the show today.
Mark co-authored an amazing book and resource, Complete Conditioning for Tennis (2nd edition),which was published a couple months ago. I have a copy of his book and have had a hard time putting it down in my spare time. It has a ton of invaluable information on how we can put together a personalized fitness program using the exercises and in-depth knowledge from Mark, E. Paul Roetert (former managing director of the United States Tennis Association’s Player Development Program) and Todd S. Ellenbecker (Vice President, Medical Services ATP World Tour, and clinic director at Physiotherapy Associates Scottsdale Sports Clinic in Scottsdale, Arizona).
The book also includes 56 videos illustrating the exercises and stretches which you can access online. The value in this book is unparalleled in comparison to any other tennis fitness book I’ve seen on the market so far.
In this episode, I ask Mark questions on how we can improve our tennis fitness to become better tennis players. We also talk about Complete Conditioning for Tennis (2nd edition)and some of the principles in the book that will help take your game to the next level.
Mark has an unbelievable amount of knowledge in sports science for tennis, and provided us all with a ton of value on The Tennis Files Podcast.
Time Stamped Show Notes:
[3:18] – How Mark became a world-class fitness expert
[5:08] –Mark’s degrees and certifications
[7:14] –One thing about Mark that most people don’t know
[8:27] –The elements of tennis fitness
[10:25] – How to train the different elements of fitness
[12:30] – What most tennis players lack in their fitness
[14:12] – The muscle group that amateur players tend to undertrain the most
[15:39] –Ways to train your your weakest muscle group
[17:16] –How low should we go when we squat
[19:22] – What type of squat should we use during training
[22:35] –Will partial squats put pressure on the knees
[25:04] – What set/rep/weight ranges should we use for our exercises and what are the effects of using different ones
[29:16] – What is periodization and how does it affect our training
[32:30] –In what order should we train the different fitness elements in a periodization program for maximum results
[36:07] – What are the best strengthening exercises for the serve
[38:37] –The importance of the kinetic chain and discussing Mark’s “An 8-stage model for the tennis serve” scientific study
[42:47] – How do we correct inefficient footwork
[45:56] –Mark’s favorite footwork drills to help your speed and agility
[49:10] – Stretches that tennis players should incorporate into their routine
[51:41] –Analysis of professional tennis players’ fitness and why tennis is one of the toughest sports in the world
[56:07] –What has changed in the 2nd Edition of Complete Conditioning for Tennis from the 1st Edition
[57:27] – Mark’s favorite chapters in the book
[58:24] –Where can we get Complete Conditioning for Tennis
[59:39] – One common misconception/myth about tennis fitness among tennis players
[1:01:26] –Other books and articles that Mark has authored
[1:02:06] – Where we can find Mark online and on social media
[1:04:14] – Mark’s one tip that will help us improve our tennis games
I can’t thank Mark enough, who was extremely responsive through social media and email, for coming onto the show. He continues to make a huge impact on the success and lives of countless athletes, and I don’t know about you, but I can’t wait to put his advice and principles in Complete Conditioning for Tennis (2nd edition)into action!
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Regardless of where you purchase Mark’s book, I hope you give it a read! I highly recommend it and will post a book review once I am finished reading this incredible fitness resource.
If you enjoyed my interview with Mark, be sure to subscribe to The Tennis Files Podcast! Next up on the schedule are Brian Boland (head coach at national champion University of Virginia Men’s Tennis) and Martin Blackman (Head of Player Development at USTA).
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