Fitness for 2014

2014 is a good time to start a fitness regimen. We talked about it all week at SHP clinics this week—at the end of the day, the fitter person is stronger, healthier, faster, and more confident than their opponent on the tennis court, no matter what level you are playing at.

We’ve begun to incorporate different types of fitness into our clinics, and it is important that you stay on top of fitness on your own time as well. I had a lesson of my own in this just this holiday break. As an avid runner (amongst other things, like Pilates and yoga), I jogged around my neighborhood Publix, a perfect circle that is about 3.5 miles. 

Let’s preface this with I haven’t jogged in a while—I almost died. Okay, maybe not literally, but after the jog I had the worst headache, my legs were wobbly, my face tomato-red, and, of course, I was hyperventilating, for a lack of a better metaphor, like a moose (Do moose even hyperventilate? And what is the plural of moose? Mooses? Moosi? Ah, the entertainment of some good ol’ English language humor) I grudgingly ran again the next day, knowing, or at least hoping, that it would be better. It wasn’t better. Same tomato face, same hyperventilation, same headache (it’s normal, by the way, to have an exercise induced headache if you haven’t worked out in a while), and a feeling of regret. Some say I am a glutton for punishment—the next day, I ran another 3.5 miles. All of a sudden, my face still tomato red, I came home feeling a tad bit better. I could draw the story out a bit longer, but all in all, it took me about six days of running to get back into running shape. I was able to run on the seventh day without so much hyperventilation, red face, ect.

Guess how long it took to get back out of shape? Two days. Two days off and I was back running the third day huffing and puffing. Moral of the story—it’s not so easy to stay in shape as you think. The good thing about you kiddos is that you are young and usually much more active—playing tennis is, after all, good exercise. Now, fitness on the other hand, makes tennis a lot easier to handle, and through a long day of a tournament or a weekend of high school matches, you definitely need it. It also helps you stay powerful through your strokes. Some bigger and taller kids wonder why they can’t hit a serve as hard as some other (shorter) kids do, but when I ask them to do twenty crunches; they barely make it without being in pain. Core muscles are huge in all strokes to gain power. Leg muscles help explosiveness—aka, being able to get to the ball. Arm muscles help build technique. Yup, that’s right. The stronger, say, your wrist is, the less likely you’ll drop your wrist on a volley. Stronger triceps? Yes, you got it, stronger overhead technique. Overall body training is important, so take what you learn at clinics and utilize it once a day for ten to twenty minutes to build strength in your body. There are so many exercises that are simple and necessitate only body weight or light dumbbells that can help build your game up. Here are some examples of quick, ten minute power builders! Get to it!

Monday- 20 lunges each leg, 40 squats, 15 frog jumps (try to do this twice through)

Tuesday- 1 minute plank, 30 second side plank on each side, 40 supermans (back), 40 fast bicycles, 20 slow-mo bicycles

Wednesday- 25 bench (or sofa) dips, 25 wrist weights in each direction (up and down with your palms down, up and down with your palms sideways, side to side, usually with a 2 to 5 pound weight), 25 bicep curls (8-25 pound weight)

         

Thursday- 40 suitcases (or 80 crunches), 40 alternating supermans (lift left arm, right leg, and vice versa), 40 Russian twists (legs up, can add optional weight), twice through

Friday- 25 lunge jumps each leg, 500 jump rope, 25-100 double jumps (not in a row)

New Year's Resolution

Yeah, I know, I’m about 8 days short of New Years Day. A lot of us have already long forgotten our dreams and goals for 2014, and, grudgingly back to the “real-world” after the holiday, have already managed to get ourselves into a slump. Thus, the reason for the New Year’s resolution blog about a week late. Everyone can tell me their new year’s resolution the day of, but when it comes back to the court, it all of a sudden becomes too difficult to pursue. Hence the crowded first week at the gym then the empty second week because everyone is sore from overworking their muscles too quickly. 

So, I think the best way to actually do something about your new year’s resolution is to make a timeline of sorts—what you will accomplish, and more importantly how you will accomplish it, and by when. I’ll tell you a story; when I was about seventeen or so (which seems like a million years ago—and no, I’m not going to tell you this story in rhyme), I decided that I was eating so badly that I needed to change my diet completely. I went from eating junk to not eating junk at all, and went full-out crazy health guru. I’m talking drinking aloe vera juice for breakfast and eating percentages of what I knew I had to eat carb, protein, and fruit/veggie wise. I have to admit, the first two weeks were terrible. I had a crazy headache all the time because I was craving the sweets I adore so much, and my skin got really bad. After two weeks though, my body communicated with my brain—okay, crazy girl, I think I know what you’re plan is now, so I got you. I started feeling better—I was amazed. I had more energy, my tennis got better because I could put in so much effort on the court and my muscles seemed to not cramp up as much and recover quicker. I loved my new diet—I started telling everyone how awesome it was and how much I enjoyed feeling like a brand new person. My mom was in the background, saying “everything in moderation,” but what do moms know, right? 

She was right. Six months in, I didn’t just get sick—I got so sick that I couldn’t play for three months, and my professional tennis career, just as I was beginning to see the light at the end of the tunnel, suddenly turned pitch black. I would say it was fate (I ended up taking a scholarship to FSU, and, well, the rest is history), but I’ll save that for another blog when I’m feeling more philosophical. The point is, I went so extremely into one direction that I ended up getting burnt. So I learned that year about equilibrium. Yes, yes, it’s a scientific term, but it really does, when it boils down to it, make a lot of difference in someone’s tennis in more than one way. 

Equilibrium is essential to life. It essentially means balance, and it is what keeps us alive. If it were not for the equilibrium of water in our body (now, it doesn’t necessarily mean 50%, but the correct proportion—in actuality, our body is made up of 70% water, and if it is not 70%, we quickly deteriorate), we wouldn’t be alive. The correct equilibrium of carbon dioxide and oxygen makes sure our lungs and heart keep doing their job. The correct equilibrium of calcium and phosphorus makes sure our bones don’t crumble keeping us up. You get the point. Equilibrium is also a state of mind. Without balance in your thoughts, you’ll go crazy. If the majority of your day tennis is in your thoughts and you don’t leave any thoughts or strength for school and other activities, whether it be chatting with your friends or watching TV or reading a book or strumming a guitar, your equilibrium is off. If you play, play, play, play you don’t have that equilibrium of rest. If you play, then rest, then rest some more, then half-heartedly play, then play seriously for a day or two, then rest, then your equilibrium is off. 

It’s easy to go into the new year with a goal in mind, but it is just as easy to burn out on that thought—playing hard for a week won’t change your game. Make a commitment to whatever your goal is—if it is to eat better, plan out a diet that isn’t extreme. Eat a cupcake once in a while, but don’t eat a dozen doughnuts binging after eating lettuce for a week straight. If it is to become a better tennis player, first sit down with your coach at SHP and examine exactly what will make that better, and come up with strategies as to how to do that. Want to get fitter? Don’t go run fifteen stadiums tomorrow and then have a hard time sitting down or standing up for a week. Run four stadiums tomorrow, then add a few each week. Gradually make whatever it is a routine, and make it part of the equilibrium in your life.       

Seminole High Performance: A Year in Review

On Christmas Eve, as with all the national holidays, you start reminiscing about the year you've had. I know I've had quite an interesting one myself. I certainly learned a lot more about myself, about my students, and about coaching. Embark with me on the path of Seminole High Performance: A Year in Review, and frolic down memory lane for a moment (and, let's take some time to be proud of how awesome we are!).

Firstly, let's celebrate that this blog has had over 2,500 hits and views, and has 60 posts and counting. We started out the year focusing a lot on fitness, from yoga to pilates to weight training and running, but as the year wore on, we discussed topics of mental preparation, match readiness, and how to handle specific situations. I always get ideas from fellow coaches, players, and parents, but remember, you can always comment or send me an email at kova1227@gmail.com to ask me for a specific topic, or even, send interview questions so that I can help answer them.

FSU Indoors

Heading back on the court, Seminole High Performance continues to be the best tennis training that tennis players of all levels and ages can join in North Florida, and the number one tennis training facility and coaching staff in Tallahassee for more than eight years, and counting. We continue to boast the most knowledgeable and most talented staff, a team of coaches that lead their players by example. In latter months this year, we have seen our young talent grow, and now have multiple, easy locations to get to, both at the FSU tennis courts, and at the Killearn tennis courts, two convenient areas in Tallahassee that make SHP accessible to all. We also are the ONLY tennis training that has access to the FSU Indoor courts for clinics, summer camps, and private lessons.

Our summer camps this year have been the best ever, with stellar upgrades in overnight housing in one of the nicest dorms on campus (coming from me, being very picky, and having been in Tallahassee for six year, that's saying a lot), food, and recreation (fun-station, bowling, and a night at our very own reservation, where cooling off in the local lake is a welcome contrast from the heat of the summer).

Our young talent at SHP representing
at the local Tallahassee tournament
by wearing our dri-fit SHP t-shirts!

An awesome coaching staff that I am honored
to be a part of. And our little cheerleader,
Brooklyn!

After some awesome summer camps that can only be described through the thousand words a picture communicates, I had the pleasure of taking a bunch of kiddos to tournaments throughout the fall. I loved being a traveling coach and being able to see the kids in action at various Florida tournaments. Our very own players got top ranks in the tournaments that I have taken them to; a few won the tournament (in their own division, specifically Boys 16s and 18s singles and doubles). We are super proud of these boys. In local Tallahassee tournaments, SHP takes the top spot in trophies won. Our coaching staff in full is out there every day all day representing SHP with pride and helping kiddos get prepared for their matches. Our kids compete their hearts out at these tournaments and a lot of them come away with big match wins, while some come away with the number one spot.

Winter camp this year was a new addition to SHP. We had over twenty kiddos at every level, and over ten out of towners join us for the festivities and, instead of Davis Cup that we host over the summer at our summer camps, our very own Christmas Cup! We had fun and worked hard, as usual!

The three chickadees I took to Amelia Island for a
Super Series Tournament. From left to right, Drew, Brian,
& David. 

All in all, my favorite part of being a SHP coach is hard to choose. I would say being part of such an awesome team of passionate, talented coaches, which is definitely true, but at the end of the day, my inner teacher comes out and my answer is definitely the kids. At the end of the day, chickadees, you are the reason why I'm out on the court everyday. What a year, but I have a feeling that 2014 is going to be bigger and better. Go Noles! 

http://www.seminoletenniscamps.com/

Cosmic bowling and Chiles at summer camps this year were a blast. 

Chalk Talk during summer camps 

Our WINTER CAMP this year had 

Ready for Christmas at SHP today!

Get it! Awesome picture from the SHP summer camps. 

Halloween get-ups by the coaches!

Our Killearn young talent!

More summer camp fun at the REZ!

Our SHP summer camp!

Ladies and gents from SHP. 

Tanned and ready for some fun at Fun Station after a full day of tennis at SHP summer camps!

The small group of the wonderful ladies from SHP summer.

The winning team, and the winningest coach of Davis Cup history, Coach Eddie!

 

Inspiration for the thousands

I admit, I am a Pintrest addict. For those of you who have not yet been there, please avoid going into the wormhole that Pintrest is, as it will deprive you of all the time that you can, you know, actually be doing something. But, I’ve decided, that Pintrest for this blog in particular can actually help. I always pin things to my favorites that have to do with motivational quotes and inspiring saying. Because it’s a few days before finals week, a few days before the local Tallahassee tennis tournament where a lot of our Seminole High Performance kiddos will be competing, and because everyone has those days that need a little happiness and uplifting, here are some of my favorite quotes, with some of my thoughts alongside them, because, you know, I am an English teacher after all, and words are my thing.

Okay, so this one is a little girly to start off with, but I like it. I think this is one of the things that I try, not as eloquently, to tell students and players when they are struggling. I hear "can't" too often. If you think you can't, you won't. Dreams are dreams, but it takes a strong willed person to, instead of sitting back, pick themselves up and work towards those plans. You'll see this idea of working instead of dreaming throughout these quotes that I share-- belief is not enough. Work ethic and discipline are what make up an excelling player. 

Can't is one of the most poisonous words in tennis. It defeats you from the inside; it makes things simpler, but it also destroys what you can be. 

 So, for this next one, it's fairly straightforward. A lot of these quotes have to do with the idea that sitting on your rump complaining isn't going to get you anywhere. Sometimes I hear the typical whining about having to do fitness or having to fix an ongoing tennis problem or receiving a comment about lack of effort or attitude and I get frustrated as a coach. Partially because I think back to the moment when my mom and dad, my coaches back in the day, told me "You'll know how tough coaching you is once you have your own kids, or you coach yourself," and I nod and say to myself yes, now I know why my whining and complaining didn't do me any good. Partially because I realized that while our players can complain and moan about their problems, they don't fix them. What can I do to help fix your problem, I say. Instead of throwing a pity party, get back up and focus on something that you can control, not something that is out of your control. If you aren't playing well, play more. If you aren't winning, do more fitness, strength, practice, lessons, analysis. Tennis is a full time job for a competitive athlete, not a hobby.

    So other than the fact that Dr. Suess is awesome, this short poem addresses yet another aspect of control. You will have troubles. That's part of life. Some of these are going to be on going issues. Some of these things are going to be things that have nothing to do with tennis but affect tennis. Whatever the issues, arm yourself with that bat. Arm yourself with something that you can do to battle those problems that are individual to you. Look at that. Now even I am rhyming. :)

Like with the focus on the solution quote, the Nike quote about procrastination works in many realms, not just the court. Focus on what you can do this instant. It's great to get geared up with a SHP coach and get excited with plans and dreams and goals and hopes, but do the work that you can do today, everyday. You live in the present. Stop living in the future and work your butt of today.

I had a student once tell me-- I am not Federer. I smiled. I know that you're not Federer. You are you. And I know YOU can hit that shot. That little bit of belief made this player a much better, confident player for the rest of the day. In today's world, it's hard to avoid comparisons. There is not reason for you not to pick a role model, but focus on what you can do individually rather than emulating a person to the extent to where you lose yourself, your individualism. Be yourself-- this also means be comfortable with your game as you play it. Don't force yourself to be a hitter, for example, if you know your game is grinding. Now, this does have a little exception-- this doesn't mean that you don't work on improving your game and becoming more well rounded. BUT, it does mean that you stay true to yourself as a player, and expect yourself to perform the way you see in your dreams.

   This next quote is mostly for players that have been through struggle. That means, pretty much everyone. I have not yet met any player that has been at a point where they are giving up on tennis, and worse, on themselves. What defines us is how well we rise after falling. It is one thing to fall, metaphorically speaking, and whine like a baby about how bad it hurt to fall, but it is another thing entirely to push yourself up onto your elbows, take a deep breath, and push yourself back up. It takes a strong person and a strong support system to be able to do this. That is why I believe that tennis is a game of life, something that my parents always told me. Just like on the court when you are losing or playing badly and you have to push through that and practice even harder, get even fitter, do everything in your power to "get back up," you need to do the same when life hands you cards that aren't in your favor. 

Now, in order to be able to get back up, it'll take some helping hands from your support system to do so. This is where this next quote comes in. Sometimes it is very hard to admit that you need help. I, for one, definitely know that, being the stubborn Capricorn perfectionist that I am. But there is not need to brave the storm by yourself. You are surrounded at Seminole HP by coaches that have played the game and intimately know what it is like to be helpless. Let us help you. Even if this means bawling your eyes out and pouring your soul out about how badly you are playing, let us help you. Yes, after you speak the truth, you'll most likely hear "What is the solution," but what you will gain is a helping hand and the reassurance that you are not alone in this fight. 

Now this next one is different. It has nothing to do with fight or battles or truth. It has everything to do with humility. As much as you can fail, you can also succeed, and something that I think is very important is HOW you succeed. There is a reason why so many people admire Federer and Nadal. You see them battling out on the court, but never once will they say "Oh, I whooped that guy's butt." They will always compliment the opponent, always show confidence but never arrogance. Being a successful player means being courteous and helping others out, because success always is pinned between failures, and if you aren't nice to people when you succeed, they aren't going to be nice back when you fail. It is important to stay humble and to continue working hard even with success. It is important to continue to listen and take advice from people who led you to that success as well.    

Going back to the aspect of control, this quote not only represents wrong versus right paths, but it also represents instinct. Follow your instincts in tennis, but always make sure that you are putting in 100% into whatever you choose to follow. If you want to achieve a goal, set yourself that pathway to achieving that goal, and day by day, reach for it with hard work.  

Finally, take some time to appreciate how far you have come with your accomplishments, whether it be in tennis or in general. We get so caught up something in everything that we don't stop to think about how much we have done already-- full steam ahead is great, but also take the time to assess, to reflect. Wow, I've accomplished so much in this past year. I have become a smarter player, I am more aware of my mindset, even if I am struggling, or even if I am winning everything, I've had to get over some major battles that I've fought successfully. Sometimes it takes just a moment, eyes closed, to smile again, and to remember, very simply, that you are amazing, that you are a good person, and that you are a talented player. If you need reminding from time to time, here it is-- I'm proud of you and your accomplishments, players. 

 

 

 

 

Influences

There is a lot of talk always about role models. I Youtube videos on serving motions and footwork drills and volley racquet position to show my students all the time—watch this guy, Andy Roddick, as he serves. Watch this guy, Roger Federer, as he hits a slice. Role models are who you look up to in your life, but sometimes, it is important to just turn your head around side to side to find influences in your life, because while role models are what you strive to be, influences in your life affect your mindset, your personality, and how hard you work day to day, and influences make a large impact on your life, an impact that you only start to see when you get older and either appreciate people for what they showed you through their own actions or appreciate when you let them go as a friend or mentor, to see how much better your life and your actions become when they leave your side as a negative influence.

I told you in my recent blog about the book “How to be like Mike.” The author writes a chapter about influences—he says, “People do as people see.” It is important to surround yourself around people that not only make you happy, but people that you are willing to acknowledge to be similar to you, or what you want to be. Check to see who you are hitting with—it doesn’t matter how they play, but how much effort they put into playing. Do you want to be as disciplined as they are? Are they a good influence on your tennis? Look around at your coaches. Do you aspire to be like them? I can tell  you that I always aspired to be like my parents, and my parents were my coaches my whole life. I had the positive influence that I only felt the consequences of when I left home to go to college, because the work ethic that they instilled in me to this day I replicate on a daily basis, and often with high rewards from people that aren’t used to seeing such effort regardless the task. 

Sometimes you’ll have a negative influence in your life. These people drain you of your energy, and support actions and behaviors of yours that you are not okay with. Sometimes a positive influence in your life has to hit you upside the head to realize these things, to push you harder—a positive influence isn’t necessarily your best friend, or even a person  you like, but a person who will continue to make you work to be a better you. A negative influence may be fun, but drags you down to a level that is not a better you, and this is important in tennis and in life. A hard worker always beats talent—it might not be so right away, but work ethic and the environment around you, the influences of your coaches, your parents, your friends, make an impact on your tennis on a daily basis that a role model does not. A role model is what you aspire to be, but your surrounding influences get you there.