FitnessTo get your best results on the court, it is best to train with court specific exercisesseparate from your on court physical, technical, tactical, <strong>and</strong> mental work.This can be as easy as split training where you will do intervals of running,jogging <strong>and</strong> walking. For speed, skipping <strong>and</strong> shuttling in between court linesare best. For strength it is best to use your own body weight ( trx training ) forresistance so as not to bulk: for example press-ups, pull-ups, squat or lunges..<strong>Tennis</strong> is an explosive game so plyometric training will help to develop speed<strong>and</strong> power on the court. Try exercises such as squat jumps, bunny hops,bounding, side throws <strong>and</strong> press ups. It is important to do all the above whilstkeeping your body under control in order to develop good core strength <strong>and</strong>balance.You should aim to do strength <strong>and</strong> endurance training during autumn <strong>and</strong>winter months <strong>and</strong> speed <strong>and</strong> explosive exercises in spring <strong>and</strong> summer whenyou have more matches.Hint: If you feel anxious before match, try breathing slowly <strong>and</strong> deeply.If you feel lethargic skip on the spot to raise heart rate.NutritionTo be able to get the best out of matches <strong>and</strong> training, your off court work isvery important. The vital times to eat are (1) at breakfast, since this is whenyou will burn most calories, <strong>and</strong> will lose muscle if not refuelled, (2) at least anhour before a match <strong>and</strong> (3) within an hour after a match..Before a match or training, carbohydrates (pasta, rice, potato, cereal, beans,bananas) are best to give you energy <strong>and</strong> improve your endurance. After amatch or training, it is important to include enough protein in the diet in orderfor your muscles recover, beans, eggs, meat (poultry, beef, pork, etc.) fish,cheese, milk, yogurt.Don’t forget to drink plenty of water the day before training or a match. On theday <strong>and</strong> during a match, constantly sip water <strong>and</strong> the next day continue torehydrate as your body is still recovering.24Have food <strong>and</strong> drink in your bag on court just in case.Love LifePlay Sport.....www.milfordtennis<strong>and</strong>squash.net
Pro ShopIts a doodle.......All items can be viewed at pwp.com,the prices shown will be bettered through the pro shop.Order in club house or email coaching@milfordtennis<strong>and</strong>squash.net<strong>Club</strong> ClothingAdult <strong>and</strong> Junior clothing in all Adult <strong>and</strong> Junior sizes.Navy blueRoyal blueBaby blueWhiteAll logoscan bemixed <strong>and</strong>matchedto suit theindividual...Order in club house or email coaching@milfordtennis<strong>and</strong>squash.netwww.milfordtennis<strong>and</strong>squash.net 25
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