The United States
Racquet Stringers Association

• Intro
• Contents

Contents

INTRODUCTION: MAKING YOURSELF A BETTER PLAYER AND ATHLETE

• The S's of Smart Training
• S-1. Structured Training and Practice
• S-2. Structured Yearly Planning and Periodization
• S-3. Structured Environment
• S-4. Structured Mental Training
• S-5. Structured Assessments (Medical and Physical)
• S-6. Structured Recovery and Injury Prevention
• My Sports Medicine And Science Team

PART 1: STRUCTURED TRAINING AND PRACTICE

Chapter 1. The ABCs of Smart Training

• A1 -- Alignment
• A2 -- Adaptive Training
• A3 -- Agility Training and Acceleration (Quickness) Drills
• B1 -- Balanced Training
• B2 -- Balanced Body Strengthening
• B3 -- Balance Exercises
• B4 -- Before and After: Sequencing Your Training and Practice Sessions
• C1 -- Consistent Training
• C2 -- Core Control
• C3 -- Chain Exercises: Closed, Partially Closed, and Open
• D1 -- Diversity in Drills and Training
• D2 -- Dynamic Hip Extension Exercises
• D3 -- Deceleration Control
• E1 -- Exercise at a Slow and Controlled Tempo
• E2 -- Excellent Form
• F1 -- Functional Training
• F2 -- Flexible Planning
• F3 -- Fun

Chapter 2. Dynamic Warm-Up and Cool-Down Guidelines

• Activity Specific Warm-Up Ideas
• Knee Warm-Up
• Warm-Up for Agility and Games
• Warm-Up for Strength (Weights)
• Warm-Up for Sprints
• Warm-Up for Hopping and Bounding
• Lower Body Warm-Up for Stroke Drills
• Upper Body Warm-up for Stroke Drills
• Pre-Hit Conform Stretching
• On-Court Warm-Up
• Cool-Down and Recovery Workout
• Post-Hit Conform Stretching

Chapter 3. Smart Stretching Guidelines

• Dynamic Stretching
• Conform Stretching (Pre-activity)
• Conform Stretching (Post-Training)
• Slow, Static Stretching
• Facilitated Partner Stretching: Hold Relax and Contract Relax
• Myofascial Ball Stretching
• What If I am too Flexible?
• Training Tips
• Rules of Stretching

Chapter 4. Agility and Quickness Training

• Getting Started -- Dynamic Warm-Up
• Running Drills
• Suicide Lines
• Cone Touch Drills
• Cone Slalom Drill
• Square Run Drill
• Tennis Pony Drill
• Knee-ups Drill
• Anaerobic Shuttle (timed)
• Reaction Drills
• Hand Clap Direction Changes
• Moving Ball Toss Drill
• Reaction Ball (Crazy Ball) Training
• Shuttle Drill
• Towel-Ball Shuttle
• 10-Ball Pickup
• Get Up and Gos
• Medicine Ball Throw and Figure 8 Run
• Cone Drills
• Hopping and Bounding Drills
• Hexagonal Rail
• Line Hop Drills
• Rectangle Hops
• Cone Hopping Drills
• Live Ball Drills (Short Court)
• Medicine Ball Throws and Catches
• Medicine Ball Short Court
• Up and Back Drill
• Short-Court Reverse Drill
• Slice Ball
• Preller (bounce ball)
• Tips to Improve On Court Speed
• Fit to Play training tips

Chapter 5. Balance Training

• What's in it for You?
• Balance Equipment and Exercises
• Equipment Information

Chapter 6. Core Training in 3-D

• Before You Start
• Include a Dynamic Warmup
• Lower Extremity and Core Exercises
• Ball Wall Squats
• Single Leg Squat (ball at side)
• Split Squats (ball at back)
• Dynamic Hip Hike (ball at back)
• Standing Hip Abduction
• Sidelying Physio Ball Abduction
• Bridging Hamstring Curls
• Upper Extremity and Core
• Kneeling Ball Push-Ups
• Supermans
• Batmans
• Prayer Holds
• Alphabet Protractions
• Kneeling Single Arm Raise
• Standing External Rotations
• Shoulder Blade (scapular) Retractions with Stretch Cord
• Standing Two-Arm Row
• Combined Upper Extremity, Lower Extremity and Core Focus
• Kneeling Single Leg Raise
• Squat with Back Extension
• Front Step Ups with Diagonal Pattern
• Front Step Ups with Arm Drive
• Front Step Ups with Shoulder External Rotation
• Front Step Ups with Diagonal Pull
• Side Step Ups with Diagonal Pull
• Diagonal Hip Flexion and Ball Pull Downs
• Circus Ponies (Opposite arm and leg raises)
• Prone Ball Bridges
• Ball Sit Downs
• Ball Sit Downs (squeeze ball or foam)
• Seated Ball Rotations
• Ball Side Sit Ups
• Supine Physio Ball (weights)
• Supine Physio Ball (weight plate or medicine ball)
• Cool-down
• Core Training Guidelines and Tips
• Core Session Guidelines
• Rules of Core Strength
• Fit to Play's General Strength Training Tips
• Upper Body
• Lower Body

Chapter 7. Fast Eyes: Visual Fitness

• Visual Skills Important for Tennis
• Visual Acuity
• Static Visual Acuity
• Dynamic Visual Acuity
• Contrast Sensitivity
• Peripheral Awareness
• Depth Perception
• Vision Training
• Beads on a String Exercise
• Speed of Focus/Accommodation
• Eye Movement and Tracking Ability
• General Fast Eyes Tips

Chapter 8 Cross Training: Water Training and Recovery Workouts

• Benefits of Water Workouts Water Running
• Form and Technique in the Water
• Pool Running Tips Water Workouts
• Endurance Workouts
• Easy Water Running Intervals
• Fartlek Water Running (speed play)
• Power and Resistance Training
• Water Workout Tips from the Fit to Play Team

Chapter 9. Stroke Fundamentals Training

• Introduction
• Purpose of the Warm-up
• Outcome, Performance, and Process Goals
• 'Holistic' Goals
• Tactical
• Technical
• Psychological
• Physical
• S.M.A.R.T. Warm-up (Organizing Your Goal Setting)
• Competitive Player Fundamentals Maintenance Routine
• Groundstrokes
• Volleys
• Overheads and Serve
• Quick or Extended Maintenance Routines
• Groundstroke Drills (1-5)
• Drill #1: Serviceline to Serviceline
• Drill #2: Baseline to Baseline Rally (down-the-Line)
• Drill #3: Baseline to Baseline Rally (crosscourt)
• Drill #4: Attacking Forehand to Defensive Groundstroke
• Drill #5: Baseline Slice Backhand to Baseline Slice Backhand
• Volley Drills (6-7)
• Drill #6: Approach Volleys to Groundstrokes
• Drill #7: Volleys to Groundstrokes
• Serve and Overhead Drills (8-10)
• Drill #8: Overhead Smash to Lobs
• Drill #9: Mixed Overheads and Volleys to Lobs and Groundstrokes
• Drill #10: Serve and Return

Chapter 10. Tips for Tennis Training and Tactics

• What are Tactics?
• Practice Good Habits
• One Bounce Habit
• Position Habit
• No Net Habit
• Regular Breathing and Time Out Habit
• Practice Strokes in Match Situations
• Practice Realistic Competitive Situations
• Examples of Match Play Situations in Practice
• Practice Tactical Decisions
• What Is Correct Stroke Technique?

PART 2: STRUCTURED YEARLY PLANNING & PERIODIZATION

Chapter 11. The Yearly Training Plan

• Setting Your Goals
• The Yearly Training Plan
• Example Training Plan
• General Periodization Guidelines
• Phase A (Pre-Competition) -- Training for General Fitness
• Phase B (Pre-Competition) -- Building the Base
• Phase C (Pre-Competition) -- Getting Sport Specific
• Phase D -- In-Competition Maintenance
• Phase E -- Post-Competition Rest and Recovery
• The In-Competition Plan
• Tips to Optimize In-Competition Training and Playing

Chapter 12. Tapering and Peaking for Major Tournaments

• Pre-Match Preparation
• Immediate Pre-Match Warm-Up
• Principles of Fitness Maintenance During Competitive Season

PART 3: STRUCTURED ENVIRONMENT

Chapter 13. Tennis Nutrition

• Performance Eating
• Energy Sources
• How Foods Affect Performance
• Controlling the Blood Glucose Response
• Replacing Glycogen Stores
• ABCs of Tennis Nutrition
• Step A: Advance Planning
• Step B: Breakfast Before Activity
• Step C: Competition Food
• Step D: Replenishing Carbohydrates
• General Nutritional Training Tips
• Tips for Nutrition When Traveling
• Domestic Travel
• International Travel
• Sample High Carbohydrate Low Fat Snacks

Chapter 14. Hydration For Tennis

• Why Hydrate?
• Hydration Before, During, and After Training or Playing
• Before Exercise
• During Exercise
• After Exercise
• Sport Drink Smarts
• Hydration Tips and Facts

Chapter 15. Playing and Training in the Heat

• Tips to Prevent Heat Illness in Tennis
• Fitness
• Acclimatization
• Wear Appropriate Clothing
• Alter Playing and Training
• Drink Appropriate Fluids Before, During, and after Playing
• General Health Concerns
• Dealing With Heat Illness
• General Hydration Tips from the Fit to Play Team

Chapter 16. Playing and Training at Altitude

• The Body's Adaptive Changes
• High Altitude Pulmonary Edema
• First Symptoms
• Progressive Symptoms
• Treatment
• Preventative Tips
• High Performance Training Tips for Playing at Altitude

Chapter 17. The Traveling Athlete and Jet Lag

• Travel Concerns
• What Causes Jet Lag?
• The Aircraft
• Time Zones
• The Potential Effects of Jet Lag
• Physical
• Psychological
• What Can You Do About Jet Lag?
• Tips to Combat Jet Lag and Dehydration While Traveling
• Tips for Exercising on Board
• Tips to Prevent Motion Sickness
• Post-Flight Workout (Jet Lag Protocol)
• Fit to Play Post-Flight Travel Tips
• If You Arrive in the Morning
• If You Arrive in Daytime
• If You Arrive at Night
• Short Trip Tips
• Coaches/Parents Program to Combat Jet Lag (not for athletes)

Chapter 18. Footwear for Playing and Training

• Playing Shoes
• Wear and Tear
• Grip
• Breathability
• Lateral Support
• Cushioning
• Training Shoes
• Running Gait
• Running Gait Mechanics and Shoe Choice
• Fit To Play Shoe Tips

Chapter 19. Traveling Medicine and Fitness Kits

PART 4: STRUCTURED MENTAL TRAINING

Chapter 20. Mental Training

• Emotions in Tennis
• Goal Setting
• Social Environment
• Mental Imagery
• Confidence
• Develop a Routine for Pre-match Preparation
• Check Your Practice Partners and Match Opponents
• Watch Your Fitness
• Always Think Positive
• Mental and Physical Match Preparation
• Activation and Relaxation
• Stress Management on Court
• Tips to Manage On-court Stress
• Concentration
• Control Your Eyes
• Control Your Thoughts
• Control Your Body Language
• Control Your Breathing
• Creating On-Court Rituals
• Mental Coaching for Matches
• Tips for Coaching before a Match
• Tips for Coaching during a Match
• Tips for Coaching an Underdog
• Tips for Coaching the Clear Favorite
• Tips for Coaching during a Delay
• Tips for Coaching after a Match

Chapter 21. Mind Games: Psychological Skills, Spills, and Thrills

• The Anxious Mind
• Break Points
• Game Points
• Positive Conversions of Set and Match Points
• The Third and Fourth Point in a Game
• Winning the First Point in a Game
• Tiebreak Points
• The Last Two Points in Multi-deuce Games
• The Two Most Important Games
• Seventh Game of a Set
• The Worried Mind
• The Thinking Mind
• The Responsible and Accountable Mind
• Two Minds: The Psychology of Doubles
• Fit to Play Tips for Better Doubles

Chapter 22. Weekly Training Diary

• How To Use the Diary
• Fit to Play™ Training Diary

Chapter 23. The Psychology of Injury Rehabilitation

• A Sport Psychologist's Perspective
• A Physiotherapist's and Athlete's/Coach's Perspective
• Life Stressors Causing Injuries
• Injuries Causing Life Stressors Recovery Guidelines after Injuries

PART 5: STURCTURED PHYSICAL / MEDICAL ASSESSMENTS

Chapter 24. Self Assessment and Functional Testing

• Test 1 -- Lower Extremity Squat (heels planted)
• Test 2 -- Upper Extremity Elevation
• Test 3 -- Lower Extremity Dynamic Stability (balance)
• Test 4 -- Trunk (Core) Mobility (lumbo-pelvic-hip extension)
• Test 5A -- Trunk (Core) Stability (lumbo-pelvic-hip flexion)
• Test 5B -- Trunk (Core) Stability (lumbo-pelvic-hip extension)
• Test 6 -- Test Hip/Pelvis Mobility A, B, and C
• Additional Functional Strength Tests
• Test 7 -- Lower Extremity Dynamic Stability (single leg repeated squat)
• Test 8 -- Lower Extremity Dynamic Stability (lunge)
• Test 9 -- Lower Extremity Dynamic Stability (fat hop/step hop)

PART 6: STRUCTURED RECOVERY AND INJURY PREVENTION

Chapter 25. Common Back Problems and the Malaligned Player

• Lumbar Ligament Sprains and Muscle Strains
• Facet Joint Syndrome
• Malalignment Syndrome
• Acute Disc Syndrome
• Tips to Minimize Back Problems
• The Malaligned Player Syndrome
• What Does Malalignment Mean?
• Who Is Commonly Affected?
• How To Tell If You Are Malaligned?
• One Leg Stance (balance)
• One Leg Squat
• Leg Length Check
• Hip Bone (ASIS) Check -- Supine Lying
• PSIS Check
• Sitting Check (illiac crest)
• Potential Signs of Malalignment
• How to Fix it
• Common Causes of Malalignment Syndrome
• Flexibility Limitations
• Core Strength Limitations
• Poor Posture and Lifting Techniques
• Words of Caution

Chapter 26. Core Training To Hold Neutral

• Importance of Transversus Abdominus
• Switch on the Core
• Base Work -- Four-on-the-Floor, and More
• 1. Switch on the Core with Leg Slide
• 2. Switch on the Core with Leg Fall Out
• 3. Switch on the Core with March
• 4. Switch on the Core with Limb Movement (Dying Bug)
• Base Work Progressions
• Pony Back to Neutral
• Prone Bridging and Twists
• Supine Bridging (stomach up)
• Supine Bridging (with stretch cord abduction)
• Supine Bridging (with ball squeeze)
• Supine Bridge with Quarter Rotation

Chapter 27. Outsmarting Your Injuries

• Injury Prevention
• Tips for Injury Treatment and Prevention
• Injury Treatment -- The 'PRINCE' Principle
• Treatments to Avoid
• Treatment Rules of Thumb
• Injury Prevention Guidelines

Chapter 28. Overtraining and Recovery Guidelines

• Recognizing and Preventing Overstress (Overtraining)
• The Fatigue-Overtraining Continuum
• Stressors
• Training and Practice Stressors
• Travel and Lifestyle Stressors
• Environmental Stressors
• Health Stressors
• Tips to Prevent Overstress or Overtraining
• Physical and Psychological Recovery
• Relaxation

Chapter 29. Sleep Smarts for Recovery

• Sleep Smart Tips

Chapter 30. Soft Tissue Release (Muscle and Fasciae)

• Choose the Right Size Ball
• Precautions and Contraindications
• Getting Started

Chapter 31. High Performance Recovery Tips and Strategies

• Rehydrate
• Refuel
• Realign the Body
• Recovery Workouts
• Regain and Maintain Muscle Length
• Reconnect the Core
• Release the Soft Tissue
• Rest -- Active (Cross Training)
• Rest -- Passive
• Relax
• Refresh with Variety
• Replay Your Training or Match
• Reinvigorate with Recovery Menu
• Record and Replan
• Conclusion

Index

About the Authors

• Read an excerpt on-line

Book Specifications

Chapters	31
Parts	6
Pages	408
Cover	Paperback
Size	6 × 9
ISBN	0-9722759-5-9