Author: Michael Stearns

  • Establishing a Between-Points Routine

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    Michael Stearns
    in

    In a tennis match you will spend more time between points than you will actually spend playing tennis. So, the way you use this between-point time is key to your mental state during the match.  Between each point, you have 20 seconds. (The pros have a 25 second clock.) That might not seem like a…

  • Managing Your Performance in a Tennis Match

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    Michael Stearns
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    PreMatch Write down a simple strategy. You can either do it on your phone, ipad, or with pen and paper.  Use the bathroom. Make sure you have enough water to last the match. Bring a banana or other fruit (no processed sweets like a candy bar) 30 minutes before the match do your warm-up routine.…

  • Making Peace with Your Nerves

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    Michael Stearns
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    In moments of great import in our lives: perhaps an important sporting event, or when asking someone we like on a date, or before an important test, the feeling of nerves can take over. In your body, nerves can translate into a shaking feeling in your hands, or a queasiness in your stomach. Perhaps your…

  • Maintenance 3 – Quick 50 Workout

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    Michael Stearns
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    50 push-ups 50 situps 50 squats 50 lunges on each leg 50 curls with resistance band 50 trunk rotations with resistance band 50 leg swings each leg 50 deadlifts with resistance fan

  • Maintenance 3 – Core

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    Michael Stearns
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    The above guide will show you some of exercises included in this routine. The idea is to work up to doing three successive sets of each exercise. The entire routine should take about 45 minutes if you do the full 3 sets. You can always go down to 1-2 sets of each, if you have…

  • Maintenance 2 – Full Body Workout

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    Michael Stearns
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    Equipment needed: chair or bench, short and wide loop bands, long assist bands 3 minute cardio warmup Do 1 sets of the following to maximum: Lunge Matrix no resistance Squat w/ bands or weight Deadlift w/ bands or weight RDL w/ bands or weight Box Step-up/Knee Lift w/ weight or band Glute Bridge with bands…

  • Maintenance 1 – Lower Body

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    Michael Stearns
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    Equipment needed: chair or bench, short and wide loop bands, long assist bands 3 minute cardio warmup Do 1 to 3 sets of the following: Lunge Matrix no resistance Squat w/ bands or weight Deadlift w/ bands or weight RDL w/ bands or weight Bulgarian Split Squat w/ bands or weight Step up/Knee Lift w/…

  • Light Routine – Core

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    Michael Stearns
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    1x Front Plank 1 x Situps 1 x Straight Leg Lifts (just go up to 45 degrees 1 x Low Boat Hold 1 x Banded Trunk Rotations, Right and Left

  • Footwork Primer

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    Michael Stearns
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    The fundamental idea with footwork in tennis is that on every ball you hit, you want to: 1) be on balance, 2) rotate your hips into the shot (except for shots with which you are trying to absorb power rather than generate power) 3) recovery efficiently for the next ball. Ready position Ready hops Footwork…

  • Focus 18 – Speed Workout w/ Agility

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    Michael Stearns
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    Service box speed crossovers. Two sets of 10. Service box shuffles. Two sets of 10. Forward diagonal lunges with med ball. From back fence to net.  two sets. Boom. Boom boom. Boom boom boom. One of each from baseline to net  Three lateral hurdles and sprint from baseline to net. Then jog backward and do…