Author: Dr B

Building on from our initial take on functional movement and our centre go gravity (C.O.G), a player’s range of movement (R.O.M) is closely aligned and in fact they work in tandem when we’re looking at developing not merely a high performance player, but an elite player with the capacity to head towards the Top 10 on the WTA or ATP tour. This is a technical mishap that often occurs and a player’s body is ‘overstretched’ too soon when their developmental needs to their current range isn’t accounted for nor is the current level to capacity of their R.O.M.

In the most simple terms, whilst the biomechanics of our range of movement can be quite involved, we can look at it from our capacity to reach — to extend the body. This also occurs both ways in the form of extension to flexion depending on the direction in which the body is moving. If we’re mindful of the body as a whole and how we move from a functional perspective whilst taking progressive steps towards the desired range, our R.O.M can steadily develop to the point at which our technique becomes more optimised.

By gradually building our range we’re also looking after our body.

Not only does this allow us to re-focus on our key objectives, it also re-centres our outlook on the health of our body and how ‘stretching’ is merely a simple comparison that when we build on our elastic energy, we can also build on our performance ‘if’ we’re respecting the ongoing development of our kinetic chain. As we dive into the biomechanics it can get a little more complex, but in order to keep things simple it become pertinent to progress over time — weeks to months, opposed to days to weeks. By taking a more cautious approach, not only are we giving our bodies ample time to keep pace, we’re also safeguarding the player/athlete body for the road ahead.

To tune in to this week’s episode, head on over to Beyond Top 10 Tennis for more and learn more about The Pathway.

Too often a tennis player’s centre of gravity is overlooked and not accounted for when developing the overall technical foundations of their game. Irrespective where we look junior to more advanced players have an unbalanced C.O.G that results in a poor frame and the player needing to use their upper body to ‘muscle the ball’ — sound familiar? There’s a reason why a player’s lower body is so fundamental and that their upper works in tandem. If this relationship is not built for an ‘even’ exchange, not only do injuries run rife…

…but a player’s playing days will rarely see that 10 year lifespan.

It is a rather alarming trend when players are conditioned to hit the ball without being mindful of the C.O.G. You see, a player’s C.O.G is interchanged with their balance and their ability to maintain a level of dynamic balance. If this is a struggle then you’re a red flag to deal with head on. By being able to interwork our C.O.G into our technical foundations, we’re equipping our body to work in sync — from our level of control to using our whole body to achieve our desired outcome.

More often than not developing players are encouraged to hit the ball and work on their power opposed to where this ball should whilst accommodating the players C.O.G. This is an area that is often overlooked but equally integral for preventing long-term injuries along with more fast churning ones i.e. elbow to shoulder. By being more conscious of how the body works and when we use our functional movement patterns to our advantage, the good news is that not only are we preparing for The Long Game, but setting ourselves up towards that Top 10 ranking.

To listen to this week’s episode simply head to Beyond Top 10 Tennis and jump on in!

A topic that is often filled with misinterpretation to misinformation it is so incredibly critical to be mindful of these mishaps to missteps to ensure players to athletes are educated and afforded education that points towards optimal performance practices. For the otherwise healthy player/athlete there is in fact no need to add supplements to their nutrition intake. Specifically for those inside the developmental years, all dietary requirements can and should be consumed through regular nutrition with vitamins and minerals from their direct food sources — fruits and vegetables. It is important to remember here that this is generalised advice for the healthy individual opposed to a child and/or adolescent that may be required to take a form of medication to help with an underlying condition. There is big difference.

Supplements should not replace general nutrition, it is that simple.

Irrespective if you follow a specific diet by choice, it remains pertinent to make sure you’re getting ‘enough’ from the primary food groups to equip you with the energy you need to perform at your best. If we’re narrowing in on optimal performance practices, it starts with natural fuel intake — not supplementary, to begin. Players to athletes need to learn to build their baseline and the respective energy sources — protein, fats to carbohydrates and to complement these with the respective vitamins and minerals directly from their food source.

And whilst their is a role for supplements in sport, there is no need for them in athlete development — until that athlete has exhausted their direct nutritional intake and only then if and/or when they’re coming up short, are supplements an alternative. But, and this is a huge BUT — only if as they are not the answer. For the player/athlete who is at their peak and undertaking a rigorous training load, be mindful of these mishaps and let your nutrition guide you whilst also being open to supplements when that time comes (not before) to ensure your education around nutrition and your energy sources work directly for you — not against.

For a nutrition resource, we have you covered — The Secrets to Optimal Wellbeing was designed for exactly this, as an educational tool to help guide coaches, parents and players/athletes. As a generalised guide opposed to athlete nutrition model, it will help you understand your baseline level as a starting point to build upon and get more creative!

Listen to this week’s episode on Spotify, Apple, Google to Amazon Podcasts with all the links available at Beyond Top 10 Tennis.

Too often overlooked to forgotten, the role of balance in sport is so incredibly fundamental that it can be the deciding factor between continuing to place to walking away from the sport altogether. Irrespective of age a clear reflection is evident in mainstream professional standards of the ‘work-life’ balance which talks directly to the role of balance — if handled with genuine intentions. The irony here is that the conversation has been neglected in earlier years that too often when ‘adults’ enter their professional lives this has become quite the foreign concept due largely in part because it was never encouraged nor taught to them in their earlier years.

Work-life balance is synonymous with athlete-life balance

Whilst I am sure that 99% of people have never thought of the concept of balance in children to adolescents prior to their ‘working’ (professional) life, it can clearly be argued by this logic and the role of behavioural conditioning that it should be placed front and centre. But that’s another topic. The issue in question here is around encouraging a level of balance in player to athletes — irrespective of age (but more importantly for the developmental player/athlete) to exemplify (*think model*) these behaviours, but also allow children to be children to teenagers to be teenagers and likewise with young adults be young adults — and hopefully by then the ideals round balance have passed on to the time when work-life balance is time to take its place.

This level of balance begins early on and too often is void from a coach’s pedagogy and in turn parents are non the wiser (but also in part due to their work-life not incorporating a balanced approach). It is never too late to learn or incorporate and by modelling this behaviour allows our athletes to players to develop into more well-rounded adults and also have incredibly benefits to their performances — ensuring they’re kept engaged and play their sport of choice for the long haul, opposed to walking away simply because they wanted ‘more time’ to spend with friends. There are answers and modifications we can make that still feed into optimal performance outcomes — a key reminder to be remember.

Listen now on Spotify, Apple, Google to Amazon Podcasts with all links at Beyond Top 10 Tennis.

Over the past few years the term mindfulness has gained traction upon traction and has been relatively well received in contrast to purely ‘meditation’ as an after-thought of its earlier connotations to misperceptions around the vague use of the phrase in of itself. Irrespective of these preconceived ideals, a new wave of after-thought has arrived and shed a more welcoming and encompassing nudge on mindfulness and meditation when the practices themselves are essentially transferrable and synonymous with one other — dependent on the ‘type’ an individual wishes to ‘practice’.

Moving away from this language has been incredible helpful to better associate mindfulness in a more inclusive light for all. Unfortunately, due to the misperceptions around mediation and that it is only ‘practiced’ by a certain stereotype, whilst inaccurate, that doesn’t remove the stigma of what is once was readily thought to encompass. Nevertheless, the good news is that mindfulness has been around for quite some time and in the sporting context has been actively practiced for at least the last two plus decades — back when I was playing it was implemented, however, it was more so or less termed ‘visualisation’ to mental conditioning and mental toughness. All of these phrases are essentially terms that bounce off the other and encompass a mindful practice and it incredibly important to illustrate how language can have such a power influence.

By flipping the language from mediation to mindful — or mental toughness for ‘better outcomes’ is that much more empowering opposed to using the term ‘mediation’ in and of itself without considering its common misconceptions. To reframe these misunderstandings we need to change the conversations of the varying ‘dialects’ in some way, shape or form, that encompass these practices.

This week’s episode looks at mindfulness and how it has been adopted in the sporting context and how it ‘should’ feature consistency in a player’s and/or athlete’s training/practice and be readily adopted in their games/events. This addition to a player’s and/or athlete’s training is not only incredibly beneficial for their performances, but so much more is the take away for life itself.

Listen to this week’s episode on your favourite Podcast platform and directly access these links from Beyond Top 10 Tennis.