"Osez, avancez = gagnez."
Tout le monde est bon et tatentueux quelque part. Il suffit de prendre la première marche de l'escalier pour tendre vers à la perfection.
Il n'existe pas d'ascenseur. Il faut faire souvent des sacrifices.
C'est difficile. Mais vous verrez. Le champion ressort toujours à la fin.
-Téo
"Hello! My name is Téo and I am happy to share with you my life as a competitive level athlete. I will also give you some good tactics to win not only in tennis but in all sports and as a imperfect human. "
Here is the quote of the month to help you motivate you in training and in matches:
"If you set your goals ridiculously high and it fails, you will fail above everyone's success."
-James Cameron
Mental
The key element of performance in sport is the mind. The mind allows to resist stress and provide great motivation. All the great champions have a very strong mentality.
- Maintain enthusiasm and joy whether in training or competition despite the ups and downs experienced throughout the season.
- Know how to develop an identity of tennis player, motivated for training and competition.
- Become ingenious in a competitive situation.
- Develop a winning mentality to “hit your best shot even under pressure” whatever the score or the situation.
- Appreciate the pressure in competition.
- Be aware of the importance of each game situation to know what to do.
- Develop a “no excuses” style: always find a way to perform mentally.
- Develop an understanding of the critical factors that affect ideal performance.
- Develop the ability to manage stress through good breathing and relaxation techniques.
- Acquire the skills to control the pace of the match through understanding the momentum of the match and the use of routines.
- Demonstrate positive thinking and language: body language, faith, how to talk to yourself.
- Respect the players, coaches and judges.
Physical
The coordination
- To jump rope using different types of "footwork",
- Throw with one or two hands using different throwing techniques,
- Work on the change of pace,
- Maintain balance in different situations,
- Perform several tasks at the same time.
Due to morphological changes in adolescence, there is a decline in coordination skills. It is important to return to simpler exercises, this also to consolidate and improve the execution exercises already mastered.
Speed and agility
- Reduce reaction time, optimize the window of "space-time" analysis and coordination in difficult situations,
- Successfully multitask.
Decision making
To be able to:
- React quickly to multiple signals,
- have good multidirectional running techniques.
Endurance
To be able to:
- run 20 to 30 minutes without stopping,
- jump rope for 2 to 5 min without stopping.
Flexibility
- Improve the range of motion of the shoulders and hips,
- Improve the elasticity of the quadriceps, calves, back muscles, pectorals, hamstrings (back of the thighs) and adductors,
Strength
- Strengthen overall stability (core stability),
- Tone the muscles,
- Ensure muscle symmetry,
- Get the muscles used to work,
- Introduce yourself to exercises with additional loads,
- Prevent injuries and strengthen deep muscles.
Technical
Tactical
- Develop the ability to execute the following basic tactics (learned around age 10) at a much faster pace:
- Optimal positioning in the field,
- Adopt the adequate reaction according to the situation (attack, rally, defense) and the characteristic of the ball,
- Play with a high level of consistency, precision and depth,
- Be able to change direction on return from service,
- Be able to play points at the net,
- Identify the weaknesses and strengths of the adversary.
- Play the right move at the right time (rally, attack, defense),
- Speed up the "tempo" by hitting the ball early with quick recognition for a good positioning,
- Develop constant aggressiveness from the back of the court (baseline),
- Be able to change the rhythm with precision using angles, slices, and high topspin,
- Being able to hit the ball aggressively in the middle of the court when the opponent's ball is soft,
- Serve aggressively and be able to win more points on the first ball by varying the type of service,
- Be able to take control on return from serve, especially the second serve (by moving forward and controlling the 3 zones),
- Finishing the point with the net (working with targets),
- Identify the strengths, weaknesses and habits of the adversary by exploiting them to his advantage.
Technical
I will not go over the basic tennis techniques here (grips, one or two handed backhand, forehands, preparation, impact points, hitting zones, ball control, volleyball, serves, smatch, footwork, etc.). If you want me to come back to this in the articles, write to tell me.
Important: Technique must serve tactics.
Groundstrokes
- Be able to hit at the top of the bounce by relying on the skills of reception, perception and footwork,
- To be able to hit a clean ball with a minimum of effort, using perfect balance, perfect timing and perfect body rotation.
- Have an excellent preparation with a great amplitude while the ball goes faster and faster in adolescence,
- Demonstrate a repertoire filled with tricks and adaptability to counterattack and defend.
Volleyball
- Develop a greater speed of execution,
- Use the legs more and more,
- Master the technique of "swing".
The service
- Use more and more rotational forces to generate more speed and spin,
- Master the topsin and the slice serve.
Return of service
- Control the transition from first to second serve,
- Master the "open stance" and the ability to make an excellent transfer of weight.
Footwork
All footwork exercises learned in previous years must be performed perfectly.