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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 :
For those interested in sports it has been a good summer so far, with Spain winning the European Championships in soccer, Serena Williams and Roger Federer again becoming champions at Wimbledon, and now we are all experiencing the Olympics fever. As I've always said, there is nothing better than watching live sports, no matter what the sport. It gives us a chance to appreciate all the hard work every athlete puts into their sport and to witness the competitive spirit.
Enjoy the majesty of the London 2012 Summer Olympics!
See you on the courts! 
 Greetings from MattFootwork
If there is only one part of your game that you could improve...(read more)
Greetings from Joel
The return
The most important shot in tennis is the serve because... (read more)
 Greetings from Landon
Tennis and the London Olympics
Eight tennis players carried their respective country flags... (read more)
Greetings from Dean
Split Stepping at the Net
Split stepping before volleys helps players cover the court... (read more)
Special Columnist
Dr. Todd Plutchok, DC, CCWP
Interval Training and Cardiovascular Health
Interval training is an important part of aerobic exercise... (read more)
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We look forward to seeing you on the courts!
Sincerely,
Matt . Dean . Joel . Landon . Steven
Meridian Tennis Group |
New Clinic Schedule
(as of 01/01/12)
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 *
Tues 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 * 30-minute conditioning following each session 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
Footwork
If there is only one part of your game that you could improve, you might consider focusing on your footwork. We only need to look at the best to see why it makes so much of a difference. Roger Federer moves so gracefully on court, it sometimes seems he is not moving at all. When your feet are in sync with the rest of your body, you can be more efficient and this can save you time and energy. Over the last decade, the game of tennis has become more explosive, which has resulted in more players developing stronger legs and core muscles to handle the strain. Even if we are not a professional, we can still improve our footwork to handle the challenges we face at any level.
The best way to improve footwork would be to keep a lower center of gravity. This is ideally done by bending your knees and being in a ready position, where your weight sits on the balls of your feet. This will allow you to be able to move in any direction quickly. By establishing this position you can improve your first step, which is the most important step in having good footwork. If you start late for a ball you inevitably run faster at the end, which usually results in over-running the ball and being off-balance for your shot. You never want to have your head outside of your feet. If you have to play a shot in this position your balance will be compromised and your chances of making the shot diminish rapidly.
After the first step, you might need to increase the length of your strides to cover a greater distance. This is the most effective way of getting into position before hitting the ball. When you get closer to the ball your stride length should change back to smaller quicker steps to get into the best position to hit the ball in a balanced position. A good way for players to work on this kind of movement is to have balls fed from side to side with enough distance in between, forcing you to pick up your speed in between shots. Another very effective drill, especially for junior players, is to run lines without your racquet. This helps you to stay low when turning and reinforces that you need to slow down and stay balanced before the turn.
Good footwork means you always stay on the balls of your feet; never get caught with your weight on your heels. If you are at the net and the ball goes up high into the air you must turn sideways first. This will increase your chances of making the overhead, and helps you when you need to move back for the ball. Your balance will be better and you can focus on what to do next.
So the quick fix is: knees bent, weight forward, quick first step, turn sideways when the ball is high. Now you should be on your way to better footwork.
Thanks again for all your continued support.
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Greetings from Joel
The Return
The most important shot in tennis is the serve because we all know that you can't win a point that you can't start. That is also the reason the return is the second most important shot in the game. You need to be able to at least get the ball in play to give yourself a chance.
Throughout the history of the game the best return-of-servers typically have shorter, more compact strokes on return. This allows them to react more efficiently to big serves. This is something you can practice!
One of the best ways to describe this to someone trying to improve their return is to focus on blocking the ball with a follow through.
You don't need a big backswing to rip returns, you need compact strokes and to have your body weight following you into the shot.
Work on your returns! You will be rewarded with improved match results.
See you soon, mates!
Joel Myers
Tennis Director
Manchester Grand Hyatt
Sheraton Harbor Island
(949) 485-8679
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Greetings from Dean
Split Stepping at the Net
Split Stepping before volleys helps players cover the court and be more accurate at the net.
Just before the player across the net hits the ball, both feet should come off the ground about a half inch in order to land and react to the ball as it comes off the opponent's racquet. By split stepping at the correct time players can react as soon as possible rather than having to get prepared after the ball is hit. The split step allows for the player to get balanced and move in any direction - forward, backwards or sideways, in order to get to the next ball.
Look forward to seeing you on the courts!
Dean Hodsman
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Greetings from Landon | |
Tennis and the London Olympics
Eight tennis players carried their respective country flags into Olympic Stadium for the Opening Ceremony. In contrast, at the 2008 Beijing Games, only two tennis players were asked to carry their country's flags - Roger Federer, of Switzerland, and Fernando Gonzalez of Chile.
Here are the tennis player flag bearers in 2012:
Max Mirnyi - Belarus
Marcos Baghdatis - Cyprus
Stephanie Vogt - Liechtenstein
Agnieszka Radwanska - Poland
Horia Tecau - Romania
Maria Sharapova - Russia
Novak Djokovic - Serbia
Stanislas Wawrinka - Switzerland
- Doubles specialist Max Mirnyi, not Victoria Azarenka, carried the flag for Belarus.
- Marcos Baghdatis is adding to his busy summer by having the honor of taking a new bride, as well as carry his country's flag.
- Stephanie Vogt, who was given a wild card into the women's singles, carried Lichenstein's flag.
- After reaching the Wimbledon final, Agnieszka Radwanska was rewarded when she was selected to carry Poland's flag.
- Another doubles specialist, Horia Tecau, led Romania's athletes into the stadium.
- Maria Sharapova was so shocked when asked to carry the flag for Russia, that she read the invitation five times just to make sure it wasn't a hoax.
- Novak Djokovic has said of carrying the Serbian flag: "We are all very excited about the Olympic Games in London, such a magnificent sporting event, and it goes without saying what a great honor it is for me to carry the flag."
- Stanislas Wawrinka carried Switzerland's flag when Roger Federer chose to turn down his invitation to allow someone else the honor, since he had already carried the flag in two previous Olympics.
- When Rafael Nadal chose to pull out of the Olympics, so did his opportunity to carry the flag for Spain. He was replaced by Los Angeles Lakers, Pau Gasol.
In closing, Jamie Murray, Andy Murray's brother and doubles partner: "I would love to meet Kobe Bryant."
Good luck!
See you on the courts!
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Landon Hilker
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Interval Training and Cardiovascular Health
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Chiropractic Care and Cardiovascular Exercise
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Regular chiropractic care supports all your exercise activities. The converse is true as well, Regular exercise helps support chiropractic care.
In order to get the most out of the valuable time we spend exercising, we want to ensure that our musculoskeletal system is working effectively and efficiently. Bones, joints, and muscles need to be able to go through a full range of motion in order to exercise properly. Any limitation of mobility might cause an injury, which would not only be painful but would set back our normal exercise schedule.
By helping make sure that your muscles, bones, and joints are working at their best, regular chiropractic care helps you enjoy a full exercise program and reap all the benefits that exercise brings. |
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Interval training is an important part of aerobic exercise. If you're a walker or a runner, run intervals once a week. Walking and running build endurance by strengthening your cardiovascular system. Doing interval training once a week enhances your endurance by dramatically increasing the amount of blood your hear pumps every time it beats.1 (This is known as your cardiac stroke volume.) Interval training also increases the amount of oxygen you can take in on each breath.2 (This is known as your respiratory vital capacity.) The result is that you have noticeably increased speed and increased reserves when you need a prolonged burst of energy.
The same principles apply for any type of aerobic activity. The interval system is easy to apply. For example, if you're a swimmer, you can do interval training with laps. If you ride a bike, you can do intervals with timed sprints.
There many books and magazine articles available to help you add interval training to your aerobics program. If you're doing aerobics exercise three times per week, you could use one of those sessions for interval training. Interval training is very powerful and the most important thing is to build up gradually.
To begin, you need to have a good base, meaning you do aerobic activity for at least 30 minutes. Using running as an example, you might be running 10-minute miles in at a fast "race pace". Ten minutes per mile is 2.5 minutes per quarter-mile. On your interval day, warm up by lightly jogging 1 mile. Then run four quarter-miles at a pace a bit faster than your race pace. In this example, you could run four quarter-miles at 2:25 or 2:20 per quarter. Then finish by lightly jogging for another mile.
Over time, your interval pace gets faster. You could do intervals with half-miles, three-quarters of a mile, or even a mile, if your weekly mileage supports such an interval distance. Most of us will see remarkable benefits by doing quarter-mile or occasional half-mile intervals.
One obvious result is that your resting pulse drops like a stone, because your heart is being trained to pump more blood each time it contracts. In this way, you save wear and tear on your heart. Owing to your heart's stroke volume, your heart beats less during the course of the day to provide the amount of blood you need flowing to your tissues.3 The takeaway is that your heart will last longer because you're doing intense vigorous exercise. That's a pretty remarkable result.
The bottom line is that interval training makes you stronger and faster. Your heart and lungs get a terrific workout with each interval training session. There's a big payoff for this once-a-week activity.
1Molmen HE, et al: Aerobic interval training compensates age related decline in cardiac function. Scand Cardiovasc J 2012 Jan 24 (Epub ahead of print)
2Dunham C, Harms CA: Effects of high-intensity interval training on pulmonary function. Eur J Appl Physiol 2011 Dec 23 (Epub ahead of print)
3Hwang CL, et al: Effect of aerobic interval training on exercise capacity and metabolic risk factors in people with cardiometabolic disorders: a meta-analysis. J Cardiopulm Rehabil Prev 31(6):378-385, 2011
Stay well, stay strong!
Dr. Todd Plutchok, DC, CCWP
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.
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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