In her most recent work (Cause & Effect) visual artist Ana Soler hung 2,000 tennis balls in spaces throughout the Mustang Art Gallery in Alicante, Spain. The balls are carefully aligned in suspended trajectories that appear to bounce off walls, floors, and other surfaces providing an uncanny sense of motion similar to a photograph taken with a strobe light.
Repost from 12/28/09
For fast relief from back ache or muscle strain… Find a quiet and preferably carpeted area to lie down upon.
Remove your shoes and breath deeply for a minute or so. Place a used tennis ball under or near the sore area(s). Use an older, softer ball to start. A new one may be too unforgiving on the first attempt.
Continue breathing and relaxing as you settle onto the ball. Move it around the affected area after a brief period according to your comfort level.
This quick fix can be invaluable during the limited time between tennis matches and competitive play. It will produce the desired results to reduce or temporarily eliminate muscular discomfort.
A tile or wood floor can substitute for. The ball will tend to slide outward from the body on these surfaces which can give an enhanced massage feeling. With some practice and experience you will find both the right application of pressure and amount of time to vanquish some physical ailments that tennis can demand of a player.
This method is also successful for the upper back, neck, shoulders and legs. Be sure to adopt a regular stretching routine for your fitness activities.
As well, massaging both the feet and hands will improve performance on court and improve recovery from fatigue. After achieving some success with this method, it is possible to use more than one ball to massage away the aches and soreness. Combining several tennis balls into a large sock can aid in the reduction of stress to the body. As with any knowledge or skill gain, 'Practice makes perfect'.
Repost from 12/28/09
For both general workouts and fine tuning your game, find a player at a similar skill level.
Progress in tennis is sometimes dreadfully slow in tennis so your partner will need to maintain this understanding as well as share a desire to purse a structured and disciplined routine on court.
Your partner should be able to compliment your efforts. For example, if serve and volley practice is on your agenda, you'll need a high percentage of returns coming back over the net.
Have a plan for your workouts:
Focus upon one or two aspects of your game during these times. These workouts can be 'time managed' efficiently as well. With good concentration and preparation an hour will pass by quickly.
Search our 'Player Profiles' for potential practice partners who may be available to match your schedule.
Finding a compatible doubles partner will require a more thoughtful approach.
Repost from 12/28/09
What do we need as tennis players first from 'post match' or 'between match' meals ?
In addition to the abundance of liquids required to maintain an active and alert presence on court, eating fruits and/or complex carbs during changeovers is most helpful for the pending recovery process.
Fruits both fresh and dried are simple carbs used or assimilated rapidly into the body.
Complex carbs such as granola bars enter the blood stream more slowly and help store energy for longer term athletic demands.
The electrolyte balance in the body (water + minerals) must be continually monitored during periods of extended activity.
1. Sufficient water – that is drinking 'before' we become thirsty. Nice idea but not so realistic in the heat of day time tennis. Just keep drinking it.
Alternating quality sports drinks helps to relieve the bland taste that water can have at times and deliver necessary minerals sooner than food.
2. Potassium – Bananas are a favorite for athletes though high in sugar they provide some of this necessary mineral. Tomatoes, potatoes, & dried fruits are easily accessible foods that yield abundant amounts.
3. Sodium – Of course... this is well known but easily depleted from the body during extended periods of exertion which is exactly what tennis demands of its participants.
4. Calcium – Essential yet less well known as an integral part of the electrolyte balance. Dairy products of course provide high amounts in each serving, but for those who may be adverse to milk, shell fish & dark green vegetables also provide measurable supply.
With regard to the 'Recovery' topic: small meals, easy to prepare, and combining the necessary mineral supplements should be a routine part of any tennis players post match dietary pursuits.
(1) Frozen prepared meals like spaghetti are fast and also good for recovery offering the rapidly usable simple carbs in pasta, abundant potassium from the tomato sauce, and calcium when dried cheese is added.
(2) A baked potato yields some of the most rapid food absorption benefits on any table. The simple carbs are quickly utilized by the body and the skins have high nutritional value. As well, adding salt and butter, and/or sour cream contribute to the electrolyte recovery. Fresh, crisp bacon bits are just plain delicious adding some protein and necessary fat.
(3) Chocolate milk is the king of recovery foods according to - surprise - the website: www.chocolatemilk.com, along with several important studies like the journal 'Applied Physiology, Nutrition, and Metabolism' (Feb.2009), that conclude: “Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks”
Another 2009 study from James Madison University found that chocolate milk drinkers have significantly lower levels of creatine kinase – an indicator of muscle damage – compared to when they drank the carbohydrate beverages 'Gatorade' and 'Endurox R4'.
It might not quench your thirst like water does, but milk appears to keep one hydrated longer. A study published in 2007 in the British Journal of Nutrition showed that 2 percent milk helped rehydrate and replenish extended exercisers better than either water or 'Powerade'.
As well, chocolate milk is more economical than even the carbohydrate powders.
FYI - This writer's favorite post match 'quick' meal consists of toasted raisin bread with peanut butter and thinly sliced bananas, salty potato chips, and a tall glass of cold milk... now to become chocolate milk!
Total preparation time: about three minutes and under five minutes to consume properly – chewing sufficiently well to allow more optimal absorption.