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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 :
Happy March!
We have entered another exciting month for tennis. The first Masters Series of the year, the BNP Paribas Open, has just started at Indian Wells, California. It involves all the top players from the men's and women's tours. It is also the first time since 2012 Wimbledon that Rafa Nadal will be competing against all the top players. His current ranking of number 5, his lowest ranking in the past 7 years but he is showing signs of his old self in his recent tournament wins. If this tournament plays out to its seeding he will face Roger Federer in the quarter-finals. On the women's side Serena Williams is absent from the event even though she is the current number one player on the women's tour. She chooses to skip this tournament and prefers to start in Miami. Victoria Azarenka should benefit from her absence but it will not be an easy tournament to win with every other top lady present in the draw. Should be good tennis to watch!
See you on the courts! 
Greetings from Matt
Why Your Serve is So Important...(read more)
Greetings from Joel 
The Overhead... (read more)
Greetings from Landon
What Are They Listening To... (read more)
Greetings from Dean
Volley Practice... (read more)
Special Columnist
Dr. Todd Plutchok, DC, CCWP
Doctor Todd's Top 8 Relaxation Methods...(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
Why Your Serve is So Important
At the highest levels of tennis, in fact, the current world number one players, Serena Williams and Novak Djokovic, possess the best serves in the game. They have extremely good technique, achieved through hours of practice just rehearsing the correct service motion. The coordination of the body and racquet help to generate great power, which helps to make a very effective first serve. Due to their outstanding mechanics, they are able to serve consistently at 65-70% on their first serve. As a result they win on average about 90% of their first serve points. This seriously increases their chances of winning matches. The confidence they gain from making their serves helps to build a mental toughness that also makes them fierce competitors. Moreover, because they possess service motions that are so technically sound, this easily carries over to their confidence when hitting second serves.
Some of the all-time greats are also players who make serving look effortless. Pete Sampras, possibly the greatest server of all time, has to top the list. With 14 Grand Slam singles titles, he had the uncanny ability to dig himself out of a hole by using his serve as a weapon, either by serving aces or by serving in a manner to set up for a finishing shot. His service pace and accuracy is out of ordinary. His second serve, however, is what sets him apart from the rest. Almost every player has a second serve that merely lands in the service box to ensure they can at least get the point started. Sampras could serve his second serve just as fast as his first. The fact that Sampras has hit second serve aces on so many ocassions demonstrates his confidence in his ability to serve. Roger Federer, arguably the most complete player to ever play the game, also owns possibly the smoothest service motion in tennis. In fact, his entire game is so smooth that it appears to be almost effortless. While he may not have the devastating second serve of Sampras, his serve is still lethal in its deception.
Amazingly, so many recreational players spend the majority of their time on court working on their ground strokes. Still, the serve has to be the most important component of anyone's tennis game. So often, we hear players of all levels complain that they don't have a good serve. Yet, they are willing to spend hours on court to improve every other facet of their game, when it only takes 15 minutes each time on court to start to show a difference in achieving a good serve.
Once a player understands the general mechanics of the throwing motion (the same motion as throwing a football or a baseball) you have a good and essential starting point. The elbow bends and then straightens on the release. The racquet drops down behind your head for a split second then accelerates into the ball, which is above your head when you make contact. This motion needs to be fluid to be able to hit good serves. This motion is what is important. From that point, you can refine to achieve many different serves with different paces, spin and direction.
Remember, it only takes 15 minutes each time you're on court to practice, experiment, and refine your serve. You should discover that you have a big advantage by being able to dictate points on your service games. And you'll be surprised at the overall improvement and enjoyment of this game we all love.
Thanks again for all your continued support.
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Greetings from Joel
The Overhead
The overhead is essentially a service motion. The difference here is that you have no control over the ball toss. Players with great overheads have strong service actions and great footwork to get themselves in the perfect position to kill the overhead.
Just like a good first serve if you don't make contact with the overhead at full extension and out in front of your body then you won't have the power you see on tv!
A great drill to work on your footwork for the overhead is to have your pro feed you overheads but instead of reaching up and hitting the ball with your racquet, use your balltoss/tracking hand to catch the ball high in front of you.
This will improve your footwork and get you ready to load up for a powerful finishing shot!
See you soon, mates!
Joel Myers
Tennis Director
Manchester Grand Hyatt
Sheraton Harbor Island
(949) 485-8679
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Greetings from Dean
Volley Practice
To practice volleys really well two players should start at the service line and work on volley reactions. Starting at the net allows for volley practice only and no groundstrokes. The Continental grip is used for volleys because it can work for both forehand, backhand and overhead shots without changing the grip. The racquet should be out in front, above the wrists, and a step is used to generate the power for the shot that uses little to no swing and more just body momentum.
For the forehand volley the left foot steps across the body as the ball is hit and opposite for the backhand. Under spin should be put on the ball by using a high to low swing without very much wrist movement.
As a drill, hitting the ball back and forth is not only fun but is a great workout and will develop hand eye coordination as well as increased stamina. To finally get the final touches on the volleys, split stepping is very important to cover a larger diameter of area on the court by allowing maximal time from once the ball is being stuck off of your partner's racquet.
Look forward to seeing you on the courts!
Dean Hodsman
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Greetings from Landon
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What Are They Listening To
- Victoria Azarenka - Nickelback, Linkin Park
- Bob & Mike Bryan - Dave Matthews, Counting Crows, John Mayer
- Bob Bryan - (in addition) U2
- Mike Bryan - (in addition) Jason Mraz
- Juan Martin del Potro - Mana (Mexican pop band)
- Novak Djokovic - opera, Serbian music
- Roger Federer - David Guetta, Lenny Kravitz
- Mardy Fish - Jake Owen
- Na Li - slow music
- Andy Murray - Ed Sheeran, 50 Cent
- Rafa Nadal - Spanish music, classic rock
- Andrea Petkovic - Block Party, Johnny Hartman
- Sam Querrey - Frank Ocean
- Milos Raonic - Drake, Justin Bieber (because of his loyalty to Canada)
- Andy Roddick - Dave Matthews Band, John Mayer
- Maria Sharapova - Florence and the Machine, Bruce Springsteen
- Sam Stosur - Sheryl Crow, Mumford & Sons
- Jo-Wilfried Tsonga - Oxmo Puccino (French hip-hop)
- Serena Williams - Green Day, Lady Gaga, Pitbull
- Venus Williams - 311, Sneaker Pimps
- Caroline Wozniacki - "choices are all over the place"
Good luck!
See you on the courts!
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Landon Hilker
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Doctor Todd's Top 8 Relaxation Methods
This list is a recipe of science, personal preference, and common sense. Make the time to take care of your health, or you will spend the time trying to regain it. There is no doubt there is a mind body connection. Sometimes you can relax the mind to relax the body. Other times you can relax the body to relax the mind. Below are methods for both: Activate the Body to Relax the Mind, or Activate the Mind to Relax the Body.
1) Massage
Activate the Body to Relax the Mind
One of everyone's favorite ways to relax is getting a massage. A study showed getting a thirty minute massage daily helps with sleep. Massage is good for sore muscles and overused muscles. Tactile touch, deep touch, compression, stretching, movement, and heat are all sensations that are important to fine our body throughout and when activated those sensations override the pain. (pain gait theory).
Action Steps:
- Get a Professional Massage or Manual Therapy: If it's painful muscles and joints, then give yours truly, Doctor Todd a call! (858) 452-3735 or book online. If you need some relaxation or just recovering from every day stress then a massage or manual therapist will help you through it.
- Now for a shameless plug for Jenna, our awesome office Massage Therapist. She is the best and is now bringing her talented hands and skills to The League Rehab. Take action and Book an appointment now. You deserve it!
- Foam Rollers, tennis balls, and trigger point kits are all great self massage tools if you want to work on your aches and pains at home
2) Reset your Sensation - Quiet your nerves: Float Spa
Activate the Body to Relax the Mind
80% of our nervous system is sensory information. Float Spa San Diego (check your local market) is a saltwater tank that you float in to relax. Some call it a sensory deprivation unit. I call it a neurological reset button. You spend an hour floating in a tank with water set at your body temp and literally feel like you're floating on clouds. There is no sense of hot or cold, weight, noise (ear plugs) or light (you dictate if hatch is open or closed). The body is just suspended in water so that you can quiet it and let your brain think and process. Very relaxing once you are used to it. The positive effects of salt on the skin is a secondary benefit. We are lucky to have access to these tanks in San Diego.
Action Steps:
- I use Float Spa in San Diego. To book an appointment or call them at 858.279.3301
- Get in the Ocean, relax in the jacuzzi, float in a pool, take some pressure off of the joints and reset the body if you can't get to the floatspa
3) Use your head! Guided Muscle Relaxation & Guided Relaxation
Activate the Mind to Relax the Body
This is a great way to relax after work, during work or post workout! It takes about 5-7 minutes, and can be done most places. Do it in your office, in the car, on the floor, in your bed. I wrote an entire step by step article on it on how to do the guided muscle relaxation. Dealing with work stress, problem sleeping, athletic event has you nervous...then try guided relaxation (I use podcasts, you can put them on cd's if you want too)
Action Steps:
4) Gratitude Walk-Move the body, relax the mind
Activate the Mind to Relax the Body
I have brought this one up in past newsletters, but I get the most feedback from my clients that utilize this and love it. It's easy, it's practical, and it works. Jon Gordon of the Positive Energy Addict developed one of my favorite tools. Take a 5-10 minute walk daily and focus on the things for which you are grateful. Don't use this walk as a gripe session or a walking rant. Quite the opposite, use it as a means to focus on the simple things you have: for the the ability to walk, the gift of sight, and ability to hear and appreciate music etc. I promise you that you will feel more relaxed, energetic, and positive in just 5-10 minutes. Make it a daily routine for your attitude and stress level like brushing your teeth.
Action Steps:
- Write down in your calendar or make it a pre-post meal habit of taking a gratitude walk.
- HINT: I find best times to do it is Monday mornings, lunch time (recharge & reset your mind-frame for the day), after doing bills, or after work before coming home
5) Reset your Pineal Gland/Clock - Sun Up and Sun Down Challenge
Activate the Mind to Relax the Body
LCD and plasma TV's, laptops and PCs, Smartphones & Ipads Oh my! Most of us are exposed to these electronics that submit and expose us to bright light throughout the day. Our pineal gland is one of the more ancient structures in our nervous system which helps regulate sleep using hormones such as melatonin to cycle our sleeping patterns. "Light" stimulates and inhibits this gland, which then sets the motion in pattern of when we sleep. Lack of sleep is a huge stressor that effects many Americans.
Action Steps:
- So...limit your usage of the items listed above 2-3 hours before bedtime. Read an actual book, listen to music or audiobook, take a walk.
- Reset challenge you to try this. I feel it's the best way to reset you pineal gland. Try waking up and watching the sun come up, then take time out of your day to watch the sun go down. Do that 3 days in a row and limit your artificial light stimuli during those days to see if that helps.
6) Vagus Baby! Vagus! Exercising the Vagus Nerve
Activate the Mind to Relax the Body
No, this does not mean go put $50 on the Chargers game or play 4 hours of online poker. The Vagus Nerve is a cranial nerve. It's responsible for 3 major things; swallowing and activation of your deep voice vocal chords, taste..mostly bitter, and activating or inhibiting your flight-or-fight (sympathetic) nervous system or rest-and-digest (parasympathetic). So when we are "amped" up in that flight or fight state from work deadlines, road rage, screaming kids, alarming news and internet headlines, or energy vampires (people that exhaust you) our body is in a fight or flight state, which increases our blood pressure, decreases our digestion, suppresses our immune system, and decreases our memory. When the Vagus nerve is inhibited, we are not in as state of healing, repair, digestion, or growth (all regulated by the Vagus Nerve). So, how do you activate it and swing your body from the stressful state to the restful state.
Action Steps:
- Drinking through a straw-the more you have to gulp, the better (smoothies, soups, yogurts)
- Chanting - Why do you think monks do it, religions do it, indigenous tribes do it. Tap into the inner peace and focus (ultimate rest & digest)
- Singing - Try it in your car or in the shower, both socially acceptable places. Karaoke..not so much a relaxation method.
- Deep Breathing - as in Yoga, with a vocal exhale (we've all sighed out loud)
7) Get Goofy!!-See the world as a Simpson or Pixar Movie
Activate the Mind to Relax the Body
Stuck in Traffic, waiting in a long line, surviving a long staff meeting? All these scenarios can be repetitive and stressful, and monotonous. My best friend Micah called me laughing on the phone. I asked him what was so funny and he said he had been stuck in traffic. He said instead of banging on his steering wheel and cursing, he simply started looking around and pretending he was in a Pixar/Simpson episode and watching all the people around him. Exaggerating their expressions, mannerisms, and appearance as if they were cartoons made the mood instantly entertaining and fun. We cannot always change our situations but we can always choose how to view them. Micah creatively viewed his situation through a specific lens, goofy as it sounds, that turned a tense or unpleasant scenario into an entertaining and humorous experience. He shared it with me, and after utilizing it several times I am paying it forward.
Action Steps:
- Quit taking life so serious. Try it! Try it next time you are in traffic, in lines at the movie, waiting for breakfast
8) Good Old Exercise- Hiking and Walking
Activate the Body to Relax the Mind
Movement drives the nervous system. Relaxation isn't always in the form of lounging in a spa like setting. I prefer slow long bouts of exercise (55-75% of heart rate) in the form of walking or hiking in nature. Burn away the stress and muscle tension by movement. Many times you can quiet the to-do list and details or even problem solve by exercising. BDNF (neuro-transmitter) is like a neuron fertilizer and your brain is flooded with it when you do cardiovascular exercises. Why do babies need to be rocked, kids need a recess at school, and YOU need to exercise? Because movement puts the brain and body into homeostasis (well being). Click below on forms of exercise I like.
Action Steps:
I hope you enjoyed my lists. Always be smart and don't do anything that can jeopardize your health. Relax, enjoy life!
In health
Dr. Todd
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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