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Meridian Tennis
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Winners Tennis Club
(our home base) 550 Via de la Valle
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Hello :
It feels like fall in the mornings, perfect weather for tennis! All our club teams are competing hard in their respective leagues and we wish them good success. The girls' high school season is in full flow with a number of teams producing good results, setting them up for a good finish to the season. The ladies USTA 2.5 Nationals team put up a good fight but fell just short in the group rounds preventing them from progressing to the knock-out stages. Still, it is a great achievement to reach the National championships and they should all be very proud! Check this link for a wonderful article about one of the 2.5 team members, June Gottleib: http://www.usta.com/a_multi -talented_woman_of_a_certain_age/.
See you on the courts!     
Greetings from Matt
How to Approach Your Practice?
The best way to have a good practice is to have something specific to work on while you are out there on the court... (read more)
Greetings from Joel Net Clearance One of the most important aspects to a good baseline player's game is the ability to keep the ball deep in the court ... (read more)
Greetings from Landon
Tennis & Life
Now that leagues have started again, don't let competition ruin the beauty of playing tennis. Remember... (read more)
Greetings from Dean
The Topspin Serve
The topspin serve is one of the three main types of serves. By mixing flat, topspin, and slice serves ... (read more)
Special Columnist
Dr. Todd Plutchok, DC, CCWP
How to Get the Sleep You Need
As some of you may now know, I am a new uncle. Watching my nephew Alexandro learn... (read more)

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We look forward to seeing you on the courts!
Sincerely, Matt . Zac . Landon . Steven . Dean
Meridian Tennis Group |
New Clinic Schedule
(as of 04/01/11)
Please call to confirm (858.754.1160)
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. Adults . | |
Mon 8:30-10:00am Adult clinic
Mon 10:00-10:30am Adult mini-clinic *
Wed 6:30-8:00pm Adult workout
Thurs 8:30-10:00am Adult clinic
Fri 8:30-10:00am Adult clinic
* mini-clinics will focus on different
strokes every week
(modified schedule due to tennis leagues)
TBD Beginners clinics
Additional clinics can be added upon request!
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Note: Adult clinics will be theme-based, rotating from week to week with topics such as doubles strategy, mixed doubles clinic,
serve & volley training, etc.)
Minis . Juniors . High School . Tournament
Mon.Wed.Fri 3:30-4:30pm Minis Mon.Wed.Fri 4:30-6:00pm Juniors Tue.Thurs 4:00-5:30pm HS.Tournament Sat 3:00-4:30pm HS.Tournament Sun 10:00-11:00am Minis Additional clinics can be added upon request!
As always, we are available for individual or small group lessons. Please call us to book (858.754.1160)
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 Greetings from Matt
The Debate Over a Shorter Professional Tennis Season
Novak Djokovic was able to win the US Open for the first time in his career, adding to his first Wimbledon win and extending his tremendous season. Currently, he holds the title to 3 of the 4 majors and has won 7 other tournaments. His record to date is 64-3 with his most recent loss coming from an injury retirement against Juan Martin Del Potro in the Davis Cup semi-finals. The Davis Cup match was played less than a week after the US Open final where Djokovic won a battle over Nadal in four sets that lasted over 4 hours. During this match, Djokovic struggled with tightening back muscles and seemed to go for broke with his shots in order to shorten rallies. Until then, it was remarkable that Djokovic had been able to sustain his level of play since the beginning of the season which started all the way back in January at the Australian Open. But the stress of the season was shown at the Davis Cup semi-finals when he could not continue playing and had to be helped off the court.
Since the US Open concerns have been raised over the high number of retirements at the US Open and the crammed schedule in New York. Several top players, including Andy Murray, Rafael Nadal, Roger Federer and Andy Roddick have talked about going on strike to push through changes to the sport's exhausting calendar. These four players alone have the clout to pull in spectator, sponsor, and promoter dollars and the threat of a strike would surely force the hand of the ATP. Currently, a condition of entry to the ATP Tour is that every player must compete in the four Grand Slams, eight Masters 1000 events, and the ATP Finals if a player qualifies. A player's ranking is made up of 18 tournaments and his best four results from ATP 500-level tournaments (one of which must follow the U.S. Open) and the best two results from ATP 250-level, Challenger or Futures tournaments.. Those 17 commitments mean about 20 weeks a year of competitive playing time, with many more weeks of travelling, preparation and training. As an example, Nadal has played more than 75 matches in the nine months of this season alone, equating to over 1,800 games in competitions. At the Open this year, a record number of players could not push their bodies through the first week. Fourteen players retired from matches because of injuries and another four withdrew before their matches began. For years, players have complained that the season is too long because it does not give them enough time to recover from injuries or recharge.
Tennis players do, however, have a bigger say in what goes on than in any other major sport than golf. They hold a 50% share of the ATP, with the other 50% held by the promoters. Federer and Nadal are, respectively, the president and vice-president of the player council, the 12-man board that feeds their views to the ATP's board. The ATP Tour was formed as an equal partnership between players and tournaments deliberately so that players have a major voice in how the game is run. The difficulty for the ATP is that it must balance the concerns of the big-name players with the financial requirements of their counterparts across the net. Tennis faces a dilemma similar to many sports. There are a small number of sporting and financial powers whose participation drives the revenues of the entire game. Yet, the health and well-being of the players should be priority.
Andy Murray has committed to take part in talks at the Shanghai Masters in early October, when the players will discuss what can be done to reduce the amount of tournaments they are expected to play. It will be interesting to see how these issues are handled during their meetings.
Come by and say hi!
Thanks again for all your continued support.
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 Greetings from Joel
Net Clearance
One of the most important aspects to a good baseline player's game is the ability to keep the ball deep in the court and out of the danger zones where your opponent can hurt you. Keeping the ball high over the net with ample spin not only helps to keep the ball deep but minimizes the chance that you will make an error into the net (a baseline player's worst mistake).
Rafael Nadal, one of the modern game's greatest baseliners is a fantastic example of this mentality. Nadal uses great spin and height over the net to push his opponents deep behind the baseline in order to set up his attacking shots. A perfect illustration is at the French Open when he whipped that forehand up high crosscourt to Federer's backhand. When was the last time you saw Nadal consistently make errors into the net? Not often.
All good competitors know that it is a much better error to hit the ball long than into the net. Netting is frustrating because you never gave the shot, and yourself, a chance. If you think about it there are only 4 ways to miss a tennis strike - long, wide either way (that's worth 2), and the dreaded net. So, cut down on your errors by %25 and hit higher over the net! No matter your level, I guarantee it will pay great dividends in your matches.
See you soon, mates!
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Greetings from Landon |
Tennis & Life
Now that leagues have started again, don't let competition ruin the beauty of playing tennis. Remember the benefits of playing tennis: exercise, self-improvement, a chance to socialize with friends. Tennis gives us a chance to test what we've learned using not only our tennis skills but also our mental skills. Tennis can help to develop a positive attitude about ourselves and the things we can accomplish, and to never doubt our abilities even if we lose. Patience is a virtue and we can use our composure to win matches, since most matches are won because our opponent makes more errors than we do, not necessarily because we hit more winners. Another important skill is our ability to focus and concentrate for the length of a match. So, if we lose to an opponent lose because they were better than us, not because we lost our focus.
Use your lesson time and practice matches to develop these disciplines and you may be surprised to see the improvement on and off the tennis court.
Good luck!
See you on the courts! | |
Landon Hilker
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Greetings from Dean
The Topspin Serve
The topspin serve is one of the three main types of serves. By mixing flat, topspin, and slice serves receiving players are more likely to be off-balance. Topspin serves are also the main second serve of competitive players because it has more room for error and is more consistent.
To hit topspin on the serve the ball toss has to be more above the server's head rather than out into the court. Once the ball is tossed the racquet should brush upwards on the ball allowing the ball to run across multiple strings in an upward motion. By brushing upwards on the ball topspin is applied. Once the ball bounces it gains momentum and curves to the right for a right hander and to the left for a left hander. The ball can also bounce higher once it lands making it more difficult for a receiver to return.
Try mixing up your serves in your matches & you should see better results.
Look forward to seeing you on the courts!
Dean Hodsman
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How to Get the Sleep You Need
As some of you may now know, I am a new uncle. Watching my nephew Alexandro learn and experience life is fascinating and there is a lot we can learn from the little guy. Sleeping, he does a lot of, and my sister and brother in law don't get as much of. Sleep patterns are crucial for health. For thousands of years, our sleep patterns were dictated by the time of the day the sun would set, and darkness and exhaustion from a day of physical labor would sit in. Times have changed and our sleeping patterns are suffering this sudden shift. "We're shifting to a 24-hour-a-day, seven-day-a-week society, and as a result we're increasingly not sleeping like we used to."

Sleeping like a baby!
Lack of sleep disrupts every physiologic function in the body
- An analysis of a nationally representative sample of nearly 10,000 adults found that those between the ages of 32 and 49 who sleep less than seven hours a night are significantly more likely to be obese. - Reports from the Harvard-run Nurses' Health Study that has linked insufficient or irregular sleep to increased risk for colon cancer, breast cancer, heart disease and diabetes. - Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. - In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.
Let's Discuss Solutions
Calm yourself with meditation and other relaxation techniques.
When done effectively, as little as 10 minutes of daily meditation can help you clear a cluttered head. There are many different types of meditation, including tai chi, and yoga for those active, and guided muscle relaxation and guided meditation.
Massage Gentle massage is also beneficial for both insomnia and chronic pain. In a study published in the International Journal of Neuroscience, participants who had two 30-minute massages a week for five weeks experienced better sleep and less lower back pain. Don't have time or money for massage, try self myofascial release using a foam roller.
Sufficient Exercise Regular exercise can improve both pain and sleep issues. However, activity within three hours of bedtime can keep you up, so the earlier in the day you work out, the better. For pain, the best exercise is moderate and low-impact. Try walking, yoga, or swimming, cycling, etc.
Additional tips for improving sleep include:
-Forgo long daytime naps or limit yourself to a brief 10- to 20-minute nap in the afternoon. -Take a warm bath or shower before bed to wind down. -Lull yourself to sleep with relaxation CDs that play a babbling brook, gentle waves, or other soothing sounds. -Remove all light-producing appliances from your bedroom, including the TV; if you must have them, choose ones that emit red rather than blue light. -Abstain from alcohol in the evening; it may help you fall asleep, but the effects of a cocktail quickly backfire, disrupting sleep cycles a few hours into the night. -Run a fan or other non-specific white noise machine in your bedroom to dampen street or other sounds. -Avoid caffeine, which disrupts sleep patterns; if you must have a caffeine boost, enjoy it before noon. -Do not exercise or eat within three hours of going to bed. -Avoid utilizing any light producing electronics 2 hours before bed (TV, computer, cell phone) -Journal, write down your day and your thoughts
-Get healthy fats in your diets, omega 3's
-Try and watch the sun go down
There are a number of treatments available, including chiropractic, physical therapy, and talk therapy. Consider tracking your sleep habits in a sleep journal. This simple tool can give your doctor valuable information about your quality of sleep and how many hours you log each night. Stay well, stay strong!
Dr. Plutchok is one of the Sports Rehab Practitioners at The League Sports Rehab & Chiropractic Clinic, specializing in Active Release Techniques (ART) biomechanics, and full sports chiropractic treatment.
Dr. Todd Plutchok, DC, CCWP
Active Release Technique Provider
www.TheSportsAndWellnessDC.com
Twitter: DoctorPlu
Office: (858) 452-3734
Fax: (858) 452-6666
The League Sports Injury Rehab
4510 Executive Dr. Plaza 5
San Diego, CA 92121
www.TheLeagueRehab.com
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