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Tennis Fitness for the Love of It

Source file: Tennis_Fitness_for_the_Love_of_it.docx.txt

Domain: training / tennis-fitness

Tier: reports/tier-1-high-value-gaps

Used in artifact: artifacts/reports/tier-1-high-value-gaps.md

Abstract

Tennis-specific fitness and conditioning. Includes a section on plantar fasciitis specific to tennis players.

Key points

  • Plantar fasciitis is common in baseline tennis players due to repetitive push-off.
  • Tight calves contribute to plantar fasciitis in tennis players.
  • Footwear choice on hard courts matters for injury prevention.
  • Tennis-specific fitness combines aerobic base, HIIT, strength, and mobility.
  • Recovery (sleep, hydration) is part of the program.

Raw dump (first ~1000 words)

center635 Tennis Fitness for the Love of it: A Mindful Approach to Fitness for Injury-free Tennis Published by Zuzi Publishing at Smashwords, May 2011 Copyright © 2010 by Suzanna McGee Photos Copyright © 2010 by Suzanna McGee This book is available in print at most online retailers. Smashwords Edition License Notes This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you are reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashowrds.com and purchase your own copy. Thank you for respecting the hard work of this author. For printed paperback copies or permission to reproduce excerpts, please visit: http://www.TennisFitnessLove.com for further information. To all the tennis players of any age and skill level, who always strive for improvement and who never stop believing that the impossible is possible, and who know that there are no limits to growth and performance other than the human mind. Acknowledgements I would like to give my sincere appreciations to all the people who supported me, directly or indirectly, in creating this book: my mom, Sonja Bucicova, even though over 6,000 miles away, for always supporting me in all the endeavors that I got my-self into through my entire life; Carolyn Chadwick, my dearest friend who can truly appreciate the value of the body being her temple, for all the positive energy, love, and encouragement; Michael Granberry, M.D., who helped me through all my writing times in many creative ways, and for his photographic skills. Special thanks to all my tennis partners and clients, whom I forced to join me to exercise and stretch, for their patience and friendship; my Facebook friends for opinions, feedbacks, and kind appreciation of my writings and ideas; my coaches who helped me to become a skilled athlete so I can truly appreciate the importance of fitness. Lastly, hugs and rubs to my Labradors Zuzi and Peanut for their unconditional love, loyalty, and patience with me when I was sitting behind the keyboard while we could have been chasing the squirrels. Warning This book was designed to provide information and overview on simple exercise routines, stretches, and self-massage to be performed in addition to tennis play. This book is not intended to be used as a substitute for medical advice from a qualified professional. All your medical matters require proper medical supervision. Before beginning any exercise program, including those outlined in this book, you should consult your doctor or an appropriate healthcare professional. The author and publisher shall not have any responsibility or liability to any person or entity with respect to loss or damage caused directly or indirectly by the information in this book. About the Author 63500102235 Suzanna McGee is a former Ms. Natural Olympia drug-free bodybuilding champion, an experienced athletic trainer, fitness expert and competitive tennis player. With her teaching and writings, Suzanna possesses the tremendous ability to inspire athletes to be the best that they can be. Suzanna’s special training style that combines many different techniques of training, healing, and injury prevention, brings a lot of success and great results to anybody who learns how to master it. Suzanna has been an athlete since the age of eleven. While living in Czechoslovakia and Sweden, she was a national level skier, and after moving to California, she became a drug-free bodybuilder and artistic roller-skater. At the age of 38, Suzanna picked up tennis and for the past seven years, she has been fully committed and passionate about the game. Suzanna’s remarkable fitness has allowed her to reach high levels quickly. Discovering the “magic potion” for ageless competitive tennis through mindful fitness, this 45-year-old true athlete plays tennis daily, and without aches and pains. In Europe, Suzanna has coached fitness for national hockey and ski teams. Currently, she is teaching fitness to tennis players and other athletes. Besides the love for sports, she has two master’s degrees in computer science, and speaks six languages. Suzanna resides in Venice Beach, California. You can reach Suzanna via her Web site at http://www.TennisFitnessLove.com or on Facebook at http://www.facebook.com/tennisfitness. Table of Contents Joint Mobility Chapter 1: Foot Circles and Flexes for Achilles Tendons Chapter 2: Cats and Dogs for Lower Back Pain Chapter 3: Elbow Touches for Shoulder Pain and Tennis Elbow Chapter 4: Arm Circles for Shoulder and Elbow Pain Chapter 5: Wall Squat Chapter 6: Kinesio Taping Chapter 7: Sprained Ankle Rehabilitation Chapter 8: Knee Injury Rehabilitation Chapter 9: Sun Salutations Myofascial Release Chapter 10: Trigger Points and Chronic Pain Chapter 11: Foot Myofascial Release for Plantar Fasciitis Chapter 12: Lower Leg Myofascial Release for Shin Splints Chapter 13: Calf Myofascial Release Chapter 14: Quadriceps Myofascial Release for Knee Pain Chapter 15: Hip Flexor Myofascial Release for Lower Back Pain Chapter 16: TFL Muscle Myofascial Release for Hip Pain Chapter 17: IT Band Myofascial Release for Knee Pain Chapter 18: Piriformis Myofascial Release for Sciatica Pain Chapter 19: Hamstrings Myofascial Release for Lower Back Pain Chapter 20: Upper Back Myofascial Release for Neck Pain Chapter 21: Chest Myofascial Release for Shoulder Pain Chapter 22: Myofascial Release Recovery Routine Flexibility Chapter 23: Calf Stretch for Feet Problems and Shin Splints Chapter 24: Glute Stretch for Lower Back Pain Chapter 25: Hamstring Stretch for Lower Back Pain Chapter 26: Kneeling Quadriceps Stretch for Knee Pain Chapter 27: Seated Groin Stretch to Prevent Groin Pull Chapter 28: External Hip Stretch for Knee and Hip Pain Chapter 29: Supine Groin Stretch to Prevent Hip Problems Chapter 30: Hip