🎾 Functional - Huấn Luyện - For - Tennis - Daniel - Mccain - Pdf¶
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Functional - Huấn Luyện - For - Tennis - Daniel - Mccain - Pdf — tài liệu 81 trang từ thư viện sách tennis.
Chủ đề chính: Huấn luyện, Giao bóng
Tóm tắt nội dung (trích từ tài liệu gốc): � 2017 Daniel McCain. All rights reserved. This book or parts thereof may not be reproduced in any form, stored in any retrieval system, or transmitted in any form by any means--electronic, mechanical, photocopy, recording, or otherwise--without prior written permission of the publisher, except as provided by United States of America copyright law. www.DanMcCain.com Contents Introduction Chapter 1 Movement Principles: An Overview Chapter 2 Where The Sequence Starts Chapter 3 Movement Preparation Chapter 4 Loading and Elastic Energy Chapter 5 All Things Feed The King Chapter 6 The Supporting Ca
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Nội Dung Gốc (Tiếng Anh)¶
� 2017 Daniel McCain. All rights reserved.
This book or parts thereof may not be reproduced in any form, stored in any retrieval system,
or transmitted in any form by any means--electronic, mechanical, photocopy, recording, or
otherwise--without prior written permission of the publisher, except as provided by United
States of America copyright law.
www.DanMcCain.com
Contents
Introduction
Chapter 1
Movement Principles: An Overview
Chapter 2
Where The Sequence Starts
Chapter 3
Movement Preparation
Chapter 4
Loading and Elastic Energy
Chapter 5
All Things Feed The King
Chapter 6
The Supporting Cast
Chapter 7
Situational Training
Conclusion
About the Author
Introduction
Image 1a. Putting a microscope on the details of our sport.
"My game is all about footwork," Roger Federer once said in a 2006
interview. "If I move well, I play well."
These words rang true more than ever when we saw this thirty-five
year old father of four emerge out of a six month leave of absence from
the tour with fresh, healthy legs and another chance to play. The Swiss
Maestro remains among the best examples of how movement is
connected to technique and style of play.
It's been painfully obvious over the past few years how Father Time
imposed some injuries on the 19-time grand slam champion. His
hampered movement affected his tactical decision-making.
The healthy Roger Federer we saw win the Australian Open and
Wimbledon in 2017 displayed similar movement quality we saw in 2006.
Soaring in confidence, his all-court game style, filled with variety,
creativity, and plenty of net appearances, re-emerged.
While the book How the Tennis Gods Move focused on movement
principles, it also began to explore concepts of training fundamentally
sound movement in tennis. This book arms readers with a more diverse
collection of functional training exercises that enable players to mimic
the movement of the pros and maximize efficiency, precision and power
on court.
Many people associate training exercises with fitness. Putting the
time in to get into great aerobic and/or anaerobic shape. Feeling the
burn. That is not what this book about. Not even close.
Image 1b. Screenshot from Mark Kovacs Twitter account.
In his article Footwork - The Bailey Method (Part One), footwork
and tennis trainer David Bailey outlined five areas to address when
analyzing movement - what he calls "the 5 R's."
"Getting Ready by being up on your toes and then creating a strong
foundation with your legs when the opponent strikes the ball. Reading
the opponent's approaching ball into a specific footwork zone on the
court. Reacting out to this ball with Out steps and setting up the feet into
a hitting stance. Responding with a contact move and its corresponding
balance move. And, finally, Recovering ideally to the mid point recovery
position of your opponent's next shot."
"When you put the 5 R's together," he wrote, "you get a Completing
of the Circle with your footwork, and this should happen time and time
again with the hitting of every ball." This book examines Bailey's
sentiments and how to effectively train those concepts.
Image 1c.
The objective of this book is to show, through videos, the
integration of movement and technique of the pros - and how it all can
be developed effectively through functional training. The functional
training exercises shown in this ebook can achieve a range of
objectives.
When performed well, these exercises mimic ideal movement and
mechanics, isolate specific skills and enhance habit building. They can
be used with players of a variety ages and ability levels either during
dynamic warm ups prior to practices or matches, or within progressions
during lessons and clinics.
Many of these exercises are performed without a racquet or a ball.
By taking the shot out of the equation, players can place their focus
entirely on skill development. Often players lose sight of skill acquisition
during practices when focus shifts toward results, making or missing
shots, and winning or losing points. With no shot, there is no distraction.
The functional training tools used here include Bosu balls, medicine
balls, hoola hoops, fitness sticks, fitness steps and step ladders. Using
these tools provide a unique visual and kinesthetic addition to how
players normally train. This gives players a greater than usual
opportunity to build sound habits, or what our culture refers to as
"muscle memory."
When we practice, our brain sends a signal down our nervous
system to instruct our bodies what to do. The more we practice, the
more robust these signals become. Our brain produces a chemical
called myelin, which "is a sausage-shaped layer of dense fat that wraps
around the nerve fibers," according to Daniel Coyle in his New York
Times article How to Grow A Super Athlete.
"Myelin works the same way that rubber insulation works on a wire,
keeping the signal strong by preventing electrical impulses from leaking
out...The little sausages of myelin get thicker when the nerve is
repeatedly stimulated. The thicker the myelin gets, the better it insulates
and the faster and more accurately the signals travel."
By coaching players verbally through these functional training
exercises, players are stimulated in multiple different ways compared to
normal practice. These exercises empower players to build ideal habits
through enhanced visual, kinesthetic, and auditory learning. Increasing
the fluidity of this mind-body connection can advance a player's
movement pattern awareness.
Movie 1.1 previews the content of this e-book.
____________________________________________
Click here to view Movie 1.1.
Functional Training for Tennis
*You can also copy this link and paste it into your browser:
https://www.dropbox.com/s/1vvdl5ukc72vre7/ad-ft-intro.mp4?dl=0
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Chapter 1. Movement Principles: An Overview
Image 1d.
Before training to become a better mover on court, we must know
what to train and why. Building good habits requires a genuine
understanding of what needs to be developed and why.
"Tennis needs a common, shared model for teaching technique &
movement," wrote former ATP World #7 Tim Mayotte in a 2017 blog post
on Universal Tennis. He's absolutely right.
First developed by the LTA, the ITF published and presented the
BIOMEC Model to coaches in 1995. According to the ITF book
Biomechanics of Advanced Tennis, the BIOMEC acronym serves as a
"method to educate coaches in tennis biomechanics and allow them to
better integrate it into their on-court coaching."
- B - Balance
- I - Inertia
- O - Opposite Forces (GRF)
- M - Momentum
- E - Elastic Energy
- C - Coordination (Kinetic) Chain
This outline of movement fundamentals summarizes how the tennis
gods move, serving as a guide that integrates movement and racquet
technique. It provides players and coaches a foundation for how we all
can become more fluid, effortless, efficient, explosive and more
confident players.
The BIOMEC Model also provides concepts that feed into a more
specific system of evaluating mechanics to be explored in the following
pages. This more specific system involves the ideal sequences of
things. By identifying and defining the specific stages the tennis gods
use on each stroke, coaches and players can effectively train movement
and mechanics.
Sound movement fundamentals provide a range of benefits for
players at all levels. These benefits include dynamic balance, effortless
power, enhanced endurance, fluid shotmaking, and efficient preparation
and thus maximum time to receive their opponents' shots and respond.
As a result, sound movement on court leads to increased
confidence for top pros, more options with shot selection emerge, and
thus a greater ability to discover and execute strategies. The
consistency of movement fundamentals predict the consistency of
shotmaking.
Movie 2.1 shows an overview of the movement patterns of Federer
and Djokovic. Both players receive nearly identical situations and
display nearly identical movement patterns.
____________________________________________
Click here to view Movie 2.1
Movement Fundamentals: An Overview
*You can also copy this link and paste it into your browser:
https://www.dropbox.com/s/p4gm1ekimvi01d1/mvmt-fundmanetals-
overview-sm.mp4?dl=0
____________________________________________
Chapter 2. Where The Sequence Starts
Image 2a. The Sequence of Kim Clisters' slice backhand.
When the tennis gods move, they do things in a particular order.
Analyzing and executing the sequence of things in the right order can
make a huge difference for any player in their preparation, timing, effort
loads, fluidity, and more.
Knowing the ideal sequence helps players understand and value
preparation. It empowers them to fully utilize the forces of the human body
in motion. It helps coaches correct the cause of mechanical breakdowns
rather than the symptoms. It enables them to instruct the player's body in
motion with simple and effective messages.
The first thing the tennis gods do on every shot is often considered by
many to be one of those difficult to describe intangibles that smart players
"just know how to do." In reality, this skill can be described, detailed and
developed like other skills in the game.
Anyone with a growth mindset knows that skills, abilities and
characteristics can be developed. So can this one.
Image 2b: Happy Potter sees the future through his crystal ball.
Anticipation is often chalked up by many players and coaches as
some kind of genetic gift that some people simply have or do not have. It
affects court sense, a player's intuition, shot selection, judgement and
overall movement.
Anticipation has much to do with memory and perception. Knowing
the opponent impacts how one can predict an opponent's behavior. In The
Art of War, Sun Tzu famously wrote "Know thy self, know thy enemy. A
thousand battles, a thousand victories."
Opponent body types, past and present mental states and match
situations all influence anticipation. Mentally logging technical proficiency
in certain areas, tactical patterns and past decision-making factor into
learning opponent
preferences, tendencies and general ability in various aspects of the
game.
Aspects of the environment also influence anticipation for high
performance players. The wind, temperature, and even size of the court
(outside the lines) regularly affect individual comfort zones. Awareness of
how the court surface affects the height and speed of the bounce - and
how it affects a specific opponent - can also have a dramatic affect on
judgement and decision-making.
While this may sound like a lot for one person to absorb, the human
brain has more than enough computing power to process all this
information as it accumulates. Our brains work far better than any
supercomputer ever yet invented.
We have about one hundred billion brain cells. Our neurons can fire
about two hundred times per second, with each neuron connected to
about a thousand other neurons. Do the math on all that and we can
make about twenty million billion calculations per second.
Chunking is a term referring to the process of taking individual pieces
of information (chunks) and grouping them into larger units. We do this
when we anticipate in order to read our opponents' shots so we can make
instinctive decisions on when to move, where to move, how to set up for
our shots and where to send them.
Because we can all process so much information so quickly,
experienced players can have reliable anticipation under these relatively
complex circumstances. Those who place attention on their opponents,
various aspects of their games, and also maintain an awareness of the
environment can develop good anticipation.
Image2c. Patrick Rafter moves back through a defensive backhand.
Acronyms can make things memorable. Because we chunk
information when we anticipate, using an acronym to chunk the
information of how we anticipate seems appropriate.
The S.S.A.S acronym stands for reading:
- the Situation
- the Spin (Type)
- the Arc (Height and Trajectory)
- the (Racquet) Speed
According to the American Psychological Association, a growing body
of research suggests that humor can "improve student performance by
reducing anxiety, boosting participation and increasing students'
motivation to focus on the material."
"Moreover," the APA continued, "the benefits might not be limited to
students: Research suggests that students rate professors who make
learning fun significantly higher than others."
When I spell sass wrong and students call me out on it, I tell them to
stop being so sassy. And then I reiterate that anticipating should be the
first thing they do on every shot.
Reading the situation is the most complex aspect of anticipation
because it involves the environment (wind, temperature, court surface),
opponent tendencies, mental state and body type. These factors surround
the moment to moment subconscious anticipation high performance
players use during points.
From one moment to the next, opponents are placed in various
positions during points as they develop. By recognizing where an
opponent is on the court, how much time he has and whether or not he
makes contact in the strike zone, a player can gain a sense of what's
about to happen.
This not only helps a player play the point in the present moment, it
also can help you build adaptable strategies over time. Once a player's
shot flies into the opponent's side of the court, he can notice if the
opponent has been put into a relatively offensive, neutral or defensive
situation. By taking note of an opponent's degree of difficulty, one can
predict how strong or weak the opponent's reply will likely be.
Here's a T.I.P. for remembering three specific criteria that, when
combined, make some shots easier or more difficult.
* Time (the amount of time an opponent has to set up for and respond to
your shot)
* Impact (is your opponent's impact, or contact point in or out of his strike
zone?)
* Positioning (where is your opponent's court positioning?)
Image 2d. Point Situation ID chart.
Life is not black or fifty percent gray or totally white. Shades of gray,
as we all know, exist. Point situations are no different. They are not just
offensive, neutral or defensive. They can part offensive and part neutral,
or part neutral and part defensive. It's all about degree of difficulty for a
player from one shot situation to the next.
Using anticipation contributes to a player's intuition. A smart player
not only can recognize the degree of difficulty each shot within a point
presents, he also uses that information to heavily influence his own shot
selection.
On the other side of the net, a player with good anticipation skills
recognizes his opponent's situation within a point and the degree of
difficulty an opponent has on a particular shot. Identifying this in context
with an opponent's shot selection tendencies can significantly contribute to
a player's instinctual sense of how an opponent will respond in various
scenarios within a point.
Richard Gasquet drives though an offensive backhand in Image 2e.
With plenty of time and excellent court positioning, he makes contact
easily in his strike zone.
Image 2e.
Movie 2.1 shows Agassi hitting a part neutral, part offensive
backhand.
____________________________________________
Click here to view Movie 2.1.
Situations in the Back Court: Agassi Taking Control
*You can also copy this link and paste it into your browser:
https://www.dropbox.com/s/7hn88v5jvp1jawm/AA-2bh-n-o.mp4?dl=0
____________________________________________
In Image 2f, Djokovic prepares to hit a neutral backhand.
Image 2f.
Movie 2.2 shows Agassi hitting a part neutral, part defensive
backhand.
____________________________________________
Click here to view Movie 2.2.
Situations in the Back Court: Agassi Defending
*You can also copy this link and paste it into your browser:
https://www.dropbox.com/s/cz5mgaez635ebd4/AA_2BH_os-n-d.mp4?dl=0
____________________________________________
Nadal reaches for a very defensive backhand in Image 2g.
Image 2g.
In the middle of point play, developing anticipation has much to do
with having a watchful eye. Looking for obvious technical cues is a big
part of it. Identifying the grips, backswings, and racquet speed opponents
use from one shot to another can serve as reliable predictors of shot
speed, depth and spin types - all of which help players read the bounce.
Jo-Wilfried Tsonga's grip and backswing in Image 2h give us
important information about the shot he is about to hit. His grip tells us the
type of spin he wants to hit. In this case, Tsonga prepares to drive his
backhand with some amount of topspin.
The amount he drops his racquet head tells us how high he intends to
hit his shot. This gives us a sense of the trajectory and amount of arc he
soon will send.
Image 2h. Tsonga prepares for a two-handed backhand.
Federer's grip and backswing in Image 2i clearly demonstrate he
intends to slice this upcoming backhand.
Image 2i. Federer prepares for a slice backhand.
Anticipation is about more than just observing an opponent's
preparation. After identifying the point situation, grip and backswing,
observing the racquet swing shape and speed through contact provides
vital information about the amount of spin, direction and speed of an
opponent's shot.
Observing an opponent's racquet speed provides a sense of the
heaviness of the shot. This provides the paramount understanding of the
amount of time available for preparation, the bounce of the opponent's
shot, and where in the court one must move in order to set up to respond.
Image 2j. Federer accelerates through the hitting zone.
Movie 2.3 shows a demo of anticipation skills.
____________________________________________
Click here to view Movie 2.3.
Anticipation: What to Watch
*You can also copy this link and paste it into your browser:
https://www.dropbox.com/s/jfi0cr3m9296yiz/mya.anticipation.whatUsee22.
mp4?dl=0
____________________________________________
Click below to view Movie 2.4, which shows some functional training
for anticipation in the form of an on court hitting exercise we call the
Mirroring Drill.
____________________________________________
Click here to view Movie 2.4.
Anticipation: The Mirroring Drill
*You can also copy this link and paste it into your browser:
https://www.dropbox.com/s/9l1pwg145cf9al1/mya.anticipation.mirror22.mp
4?dl=0
____________________________________________
Chapter 3. Movement Preparation
Image 3a. Federer's movement preparation.
The tennis gods begin their preparation with the following sequence:
1. Anticipation
2. Movement Preparation
In Image 3b, Djokovic lands his split step. Upon landing, he pivots
his feet and shifts his weight to his right, which then enables him to push
off into a crossover step.