Perskindol: A Game-Changer for Muscle Recovery for Tennis Seniors

/in ,

One of the unexpected perks of attending the Tennis Seniors events in Adelaide last week was observing how players manage the wear and tear of extended play and overuse injuries. Watching seasoned competitors, you learn a lot about strategies for recovery and staying on the court.

During the event, I was introduced to a product that was new to me but well-known among the Seniors community: Perskindol. It’s designed to alleviate muscle aches effectively, without relying on chemical or medicinal active ingredients. (And no, I can’t say I miss the dry mouth, lethargic feeling from too much ibuprofen or the unmistakable smell of Dencorub—thankfully, Perskindol brings its own unique charm.)

What is Perskindol?

Perskindol offers a natural and gentle alternative for pain relief, making it ideal for those who want to avoid potential interactions with medications. Suitable for adults and children aged six and above, it’s versatile and can be used as frequently as needed. According to its advocates, pain relief kicks in within just 15 minutes and lasts for 5–6 hours.

I saw its effectiveness firsthand through a fellow competitor, Pam, who swore by it after enduring four grueling days of marathon play—eight sets every day on court. Perskindol got her back in action, and adrenaline did the rest. If it worked for her, it might just be worth trying for yourself!

The Critical Role of the Service Return

/in ,
In today’s tennis, advancements in racket technology and string materials mean that most players have a reliable serve. Under normal conditions, absent nerves or exceptional circumstances, serves alone rarely determine match outcomes. Instead, the ability to return serves effectively has become a key factor separating top players from the rest.
If you’re serious about improving your match performance, it’s time to focus on your return of serve. A strong return not only neutralizes your opponent’s serve but also creates opportunities to take control of the rally.

The Gold Standard: Djokovic vs. Tour Averages

Novak Djokovic, often regarded as one of the greatest returners in tennis history, sets the benchmark for return performance. Comparing his stats with the ATP tour averages reveals the gap between elite-level returns and the standard performance:
  • First Serve Return Percentage:
    • Djokovic: 66%
    • Tour Average: 62%
  • Second Serve Return Percentage:
    • Djokovic: 86%
    • Tour Average: 82%
  • Return Points Won:
    • Against First Serves: Djokovic wins 33%, compared to the tour average of 27%.
    • Against Second Serves: Djokovic wins 56%, surpassing the tour average of 50%.
  • Return Efficiency by Stroke:
    • Forehand Returns: Djokovic achieves 70% consistency compared to the tour’s 63%.
    • Backhand Returns: Djokovic’s 77% efficiency outshines the tour average of 68%.
These numbers show how Djokovic’s return game consistently challenges even the strongest servers, giving him a critical advantage in matches.

A Psychological Edge: Winning the Mental Game

In my playing days, I won many matches by focusing on one simple strategy: getting to 4-all in the second set, regardless of whether I had won the first set. My goal was to get inside the server’s head and let them know I was going to put relentless pressure on their serve by consistently returning it.
This approach worked wonders. By returning serves with consistency, I planted seeds of doubt in my opponents’ minds. They started questioning whether they could count on their serve as a reliable weapon, leading to frustration and errors. A solid return game, combined with mental resilience, often tipped the balance in my favor.

How to Improve Your Return Game

If you want to develop a return game that disrupts your opponents and elevates your performance, focus on these five key areas:
  1. Anticipation: Study your opponents’ serving patterns to predict placement and adjust your positioning.
  2. Technique: Use a compact swing to handle high-speed serves with control and depth.
  3. Strategic Placement: Aim your returns to zones that limit your opponent’s options and set you up for success in the rally.
  4. Physical Preparation: Strengthen your core and legs to improve stability, explosive movement to overcome inertia.
  5. Mental Toughness: Stay calm and focused under pressure to maintain consistency and accuracy.

Conclusion

The ability to return serves effectively is one of the most critical skills in modern tennis. As Djokovic’s stats demonstrate, a great return game can neutralize even the best serves and shift the momentum in your favor. Combine technical skill with a strong mental game to keep your opponents on their heels and elevate your overall performance.
By focusing on your return game, you don’t just counteract your opponent’s strengths—you seize opportunities to dominate the match. Start practicing today, and watch your game transform!

Gauff’s Blueprint for Transforming a Tennis Game

/in , ,
Coco Gauff’s transformation into what many now call “Gauff 3.0” offers a masterclass in how to successfully overhaul critical aspects of a tennis game. Her evolution emphasizes technical adjustments, mental resilience, and strategic coaching—core elements for any player aiming to change a stroke or overall approach to tennis.

The Technical Journey: Serve and Forehand Overhaul

Bringing in a new coach Matt Daly while retaining her old coach Jean-Christophe Faurel demonstrated Gauff’s strategic approach to coaching

Serve

Gauff’s serve, once erratic and unreliable, became a focus of methodical reconstruction. The key diagnosis was a grip issue that caused her racket to whip through too quickly, limiting her contact consistency. Daly introduced a grip adjustment—marking her handle to guide her hand placement. This seemingly minor change, shifting closer to a continental grip, allowed for better topspin generation and greater control.
Changing grip, even by millimeters, is no small feat. It alters muscle memory ingrained through years of repetition. The adjustment process required patience and a willingness to embrace discomfort.
For Gauff, it meant enduring awkward practices and imperfect match play, knowing the long-term benefits outweighed the immediate struggle.

Forehand

Similarly, her forehand faced scrutiny. Initially, experts recommended a grip change from her heavy western grip, but her coaches identified the root cause elsewhere. Gauff’s reliance on defensive positioning often forced her into difficult stances, resulting in rushed or overly vertical swings.
The solution: recalibrating her footwork and body alignment to prioritize offense. She now uses her legs to position herself aggressively, enabling her to strike through the ball with an open stance. This nuanced shift required countless hours of drills focused on balance, timing, and footwork.

The Role of Coaching

Daly provided a fresh perspective and a targeted focus on technical fixes, while Faurel ensured continuity and familiarity. This blend of innovation and consistency helped Gauff navigate the complexities of rebuilding her strokes.
For players aiming to change their strokes, this highlights the value of having coaches with expertise who can guide both technical adjustments and the psychological challenges of transformation.

Psychology: Embracing Discomfort

Rebuilding strokes is inherently uncomfortable. Gauff openly admitted the awkwardness of holding the racket differently or altering her aggressive tendencies. Yet, she anchored herself in the long-term vision of sustaining a successful career.
Gauff reminded herself that losses during the rebuild phase weren’t setbacks but stepping stones. Her mindset shift, from fearing failure to accepting it as part of growth, was crucial .

Lessons for Aspiring Players

  1. Commit to Fundamentals: Technical changes, whether in grip or swing mechanics, must be grounded in strong fundamentals like balance and rhythm . Without these, even the best technique falters .
  2. Patience is Key: Change takes time—often months of focused repetition before new habits become second nature. Small, consistent improvements pave the way.
  3. Leverage Coaching: Collaborate with coaches who balance innovative ideas with a deep understanding of your game. A good coach is both a diagnostician and a motivator.
  4. Embrace the Process: Whether adopting a new grip or a tactical mindset, learning to be comfortable with discomfort is essential. Trust that the initial struggle will yield significant rewards.
Coco Gauff’s transformation exemplifies what’s possible when a player invests fully in the process of change. Her willingness to confront weaknesses, embrace discomfort, and work systematically has made her one of the toughest competitors on the tour.
For any player seeking to evolve, Gauff’s journey is a roadmap to success.
Source: The Athletic

Alcaraz’s Serve Evolution: The Key to Long-Term Dominance

/in , , ,
Carlos Alcaraz’s serve, while above average, remains his most significant area for improvement compared to rivals like Jannik Sinner.
Despite this, he has already claimed four Grand Slam titles, demonstrating his dominance even with a non-elite serve.
To elevate his game further, Alcaraz has added 5 grams of lead to the neck of his Babolat Pure Aero racket and adjusted his service motion for improved rhythm and precision, focusing on earlier and more fluid body coiling.
Adding 5 grams of lead tape to the neck of a racket can positively impact a player’s serve by modifying its balance and feel. Here’s how:
  1. Increased Swing Weight: More weight near the neck enhances stability during the serve motion, resulting in greater power and consistency.
  2. Improved Momentum: Additional mass boosts racket-head speed, generating extra pace on the ball without added physical strain.
  3. Enhanced Precision: The added weight stabilizes the racket at contact, reducing torque and increasing control.
  4. Balance Adjustment: A slightly shifted balance point complements Alcaraz’s adjusted service motion, refining timing and rhythm.
These changes are particularly beneficial for players like Alcaraz, who aim to enhance precision and rhythm in their serve without compromising speed. Although the new motion feels unnatural and requires conscious effort, his 130 mph serves and pinpoint accuracy at Wimbledon, where he defeated Novak Djokovic, suggest that mastering these adjustments could solidify his future Grand Slam dominance.
source: New York Times

Breaking Boundaries: Coaching Pods Debut at the Australian Open

/in , , ,
Coaches will make history at this year’s Australian Open by joining players on court, a groundbreaking initiative that promises to inject new energy into the sport.
For the first time in a Grand Slam, coaching “pods” will be set up in two corners of each court. Each pod accommodates up to four members of a player’s performance team, giving coaches the option to sit courtside or remain in the stands. The pods are equipped with real-time data screens and a cooling system to enhance the coaching experience.
This innovation aligns with the newly implemented rule allowing coaches to communicate with players when they are on the same end of the court.
Coaches have already expressed enthusiasm for the setup, noting the advantage of observing players closely after every point and providing immediate feedback. Many see it as a game-changer in coaching dynamics.
Beyond enhancing strategy, the pods are expected to elevate the profile of coaches in the sport, creating new commercial opportunities. Allowing on-court coaching has been praised for enriching the narrative of the game and aligning tennis with other major sports.
Players like Stefanos Tsitsipas, who has faced penalties for past coaching infractions, welcomed the change despite initial discomfort. “It feels unusual seeing my team split between pods and the stands, but I’m confident it will grow on me. This change could transform matches by spotlighting the coach’s influence,” said Tsitsipas.
In addition to the new on-court setup, coaches will enjoy enhanced facilities at the tournament, including a dedicated concierge service, a larger lounge, medical and massage services, and access to advanced performance data. There are also calls for coaches to play a larger role in post-match media conferences, further recognizing their vital role in the sport.

Lessons from Seniors Match Play in Adelaide

/in , ,
Senior tennis offers distinct opportunities and challenges, particularly on grass courts.
 After a week of observing match play across several centers, here are key insights designed to help players enhance their performance:
Key Observations
  1. Mobility and Agility Challenges
    • Grass courts demand quick adjustments due to low ball bounces. With mobility naturally declining with age, efficient footwork and positioning become essential.
    • Small, controlled steps help maintain balance and ensure you’re consistently in position without overextending.
  2. Drop Shots and Lobs as Effective Weapons
    • Drop shots and lobs capitalize on opponents’ slower reaction times and mobility issues. Grass courts amplify their effectiveness, as the surface favors low-bouncing slices and deceptive placements.
    • Accurate execution of these shots keeps opponents off-balance, forcing errors and extending rallies to your advantage.
  3. Serve and Return Tactics
    • A well-placed first serve, ideally deep and precise, prevents opponents from attacking early in the point. Avoid short second serves, which can invite aggressive lobs.
    • When returning, aim deep and wide to challenge your opponent’s lateral movement and force weaker responses.
  4. Positioning: The “Magic Diamond” in Doubles
    • Consistently positioning yourself within the doubles “magic diamond” increases court coverage and shot anticipation. This strategic area, covering the center of the court, accounts for 80% of shots.
    • After serving or returning, move forward into the diamond to assert an aggressive net position. Grass courts particularly reward players who dominate with confident volleys and proactive positioning.
By incorporating these strategies, senior players can leverage their experience and adjust effectively to the nuances of grass court play, ensuring a competitive edge in Seniors event.

The ACT 70 Ladies Shine at Adelaide: A Senior Tennis Experience

/in , ,
What an incredible experience! Tennis Seniors hosted their annual teams event in Adelaide last week, drawing over 700 men and women players aged 35 to 80 from all states. Pam had the privilege of being invited to join the ACT Ladies 70s team captained by Betty Smith.
After a grueling seven rounds of team match play, the team achieved an impressive 4th place overall. The majority of matches were played on grass courts, adding a classic touch to the competition.
Playing senior tennis offers countless benefits beyond the thrill of competition. It provides a fantastic way to stay active and maintain physical health through regular exercise, which improves agility, endurance, and overall fitness.
Equally important are the social connections it fosters—meeting new people, strengthening friendships, and enjoying the camaraderie that tennis brings. It’s a sport that enriches both body and soul, proving that age is no barrier to the love of the game.
ACT 70s Ladies Team

Betty, Helen, Kay, Pam. Rouna, Merle

Fault Lines in Tennis: The Struggle for Balance Between Players, Governance, and the Game’s Future

/in ,
Professional tennis is at a crossroads, grappling with an array of challenges that threaten its harmony and future growth. From the grueling demands of an 11-month season to conflicts between players and governing bodies over scheduling and tournament structures, the sport finds itself in a constant state of tension. Here’s a concise summary of the key issues:
  1. Scheduling and Player Well-being: The extension of major tournaments (Masters 1000 events) to 12 days has raised concerns among players like Carlos Alcaraz and Stefanos Tsitsipas. They argue it leaves insufficient time for rest and preparation in an already taxing 11-month season.
  2. Organizational Disputes: Andrea Gaudenzi, the ATP Chairman, advocates maintaining the expanded schedule for its commercial benefits. However, many players and stakeholders disagree, creating a rift between administration and athletes.
  3. Player Fatigue: Players like Alexander Zverev emphasize the need for longer off-seasons to recover and prepare. The reality of the tennis calendar contrasts with other sports, which have significantly longer breaks.
  4. Proposed Solutions and Delays: Attempts to streamline the schedule into a “Premier Tour” combining Grand Slams and key tournaments stalled due to financial and logistical hurdles. Proposals from ATP and WTA countering this idea have also faced delays.
  5. Gender Disparities and Governance: Discrepancies in prize money and scheduling for women’s tennis add to the complexity. For instance, women’s matches are often sidelined in terms of prominence and venue, with ongoing struggles for equal representation.
  6. Saudi Influence and New Events: Proposals for new high-profile tournaments, like one in Saudi Arabia, further complicate matters, introducing logistical and ethical concerns.
  7. Inertia and Resistance to Change: The governance structure, with multiple bodies prioritizing their own interests, hampers decisive action. Issues such as anti-doping disputes and players’ earnings remain contentious.
The situation illustrates a cyclical struggle within tennis, as stakeholders attempt to balance commercial interests, player well-being, and the sport’s global accessibility. The absence of consensus perpetuates the fractured nature of professional tennis, with calls for reform growing louder but progress slow.
Source: The Athletic 2Jan25

Drama and Glory: Highlights from the 2024 Manly Seaside Championships

/in , ,

The intensity, athleticism, and drama of finals tennis were on full display at the 2024 Manly Seaside Championships!

By New Year’s Eve afternoon, champions were crowned in the premier events, delivering thrilling performances across all categories.

Finals Results:

  • Men’s Singles: Connor defeated Roger 7-6(5), 6-4.
  • Women’s Singles: Linda edged Ellen in a nail-biting 7-5, 4-6, 7-5 battle.
  • Men’s Doubles: Jay and Jordan triumphed over Lachlan and Andre, 6-3, 6-2.
  • Women’s Doubles: Sienna and Sarah claimed victory over Ruby and Jenna, 6-3, 6-3.
  • Mixed Doubles: Ellen and Andrew overcame Sienna and Takek, 7-6, 6-1.

Congratulations to all the players for their extraordinary efforts, and kudos to the club for organizing a stellar event. Even the weather cooperated, allowing tennis to shine as the ultimate winner. Special appreciation goes to the club’s volunteers, easily identifiable in their stylish t-shirts, for their seamless coordination. A big thank-you to Shelley for capturing and sharing event highlights and photos on the club’s Facebook page.

It was a privilege to witness most of the finals, and the large crowd certainly enjoyed the exceptional level of tennis on display.

Highlights from the Finals Matches:

Women’s Singles Final

Arguably the match of the tournament, the Women’s Singles final saw both players battling intensely in the deciding set, each with a legitimate shot at victory. Linda, a wildcard entry armed with powerful groundstrokes, displayed remarkable composure under pressure to edge past Ellen. Notably, Ellen later redeemed herself with a title win in the Mixed Doubles event.

Men’s Singles Final

The Men’s Singles final was a thrilling clash of athleticism and baseline power. Roger’s elegant one-handed backhand—a display Federer would undoubtedly admire—was pitted against Connor’s consistent two-hander. The first set was a high-stakes battle that culminated in a tiebreak, where Connor’s strategic forays to the net proved decisive. The second set revealed signs of fatigue in Roger after a week of intense competition. Sensing the opportunity, Connor applied relentless pressure, finally breaking serve in the 10th game to seal the match. As an unseeded entrant, Connor showcased exceptional resilience and tactical precision throughout the week, securing a well-deserved victory.

Men’s Doubles Final

The experienced duo of Jay and Jordan showcased their mastery in doubles strategy, outmaneuvering the younger pair of Lachlan and Andre. Despite Lachlan’s reliable serve, its lack of variety allowed Jay to repeatedly target Andre, who struggled to anticipate and handle shots at the net. The seasoned pair capitalized with classic doubles tactics, dominating at the net and securing a straight-sets victory.

Women’s Doubles Final

Sarah and Sienna’s dominance at the net proved insurmountable for Ruby and Jenna. Their cohesive teamwork and superior court coverage earned them a well-deserved title. Sarah, more aptly nicknamed the “Iron Maiden,” displayed remarkable stamina over a week of matches, although her commitment to her partner in the A grade Mixed Doubles may have hindered her performance in the Women’s Singles semifinal. She lost a close three set match to Linda when she tired in the third set..

Mixed Doubles Final

The Mixed Doubles final concluded with Ellen and local hero, Andrew, demonstrating outstanding synergy to defeat Sienna and Takek. Ellen’s adaptability across multiple events was particularly impressive as she capped her tournament with a well-earned title.

The 2024 Manly Seaside Championships embodied the spirit of tennis—camaraderie, competition, and excellence. Tennis emerged as the true winner of this annual event. Here’s to another year of spectacular matches and unforgettable moments!

Click here for All Event Finals Results

Building Lifelong Habits: Lessons from the Seaside Championships

/in , ,
Watching the Seaside Championships this week was a fascinating mix of highs and lows—moments of brilliant play, moments of faltering performance, and, unfortunately, moments of bad behavior that crumbled under the pressure of match play.
These observations serve as a powerful reminder: every action on the court contributes to shaping lifelong habits, for better or worse. When players fail to recognize this, they risk reinforcing patterns that can hinder their development. This lack of awareness may explain why many talented juniors, despite their potential, leave the sport by their late teens. Understanding and managing these habits is essential not just for achieving success in tennis but also for fostering a lifelong passion for the game.
In tennis, as in life, much of what we do is automatic and habitual. Research shows that 40-50% of our behavior is governed by habits—take a moment to let that sink in. Half of what we do happens on autopilot, meaning it’s easy to reinforce bad habits without even realizing it.
From how we approach a serve to how we react to a fast volley or handle high-pressure moments, these ingrained patterns often dictate performance more than raw talent. The key to improvement lies in consciously forming habits that align with our goals. Small, deliberate adjustments—whether in technique, strategy, or mindset—can elevate performance in profound ways. Match play, which is often said to be 90% mental, underscores the importance of incorporating these habits into both practice and competition. By doing so, players can lay the foundation for long-term success and peak performance.
One of the most effective ways to manage and reshape habits is through rituals. Rituals are intentional, structured actions that interrupt automatic behaviors and redirect them toward productive outcomes.
In tennis, rituals can help players regulate emotions, maintain focus, and reinforce positive patterns. For instance, a pre-serve routine—like bouncing the ball a set number of times or taking a deep breath—anchors the mind, reducing anxiety and promoting consistency. Similarly, a post-point ritual, such as adjusting strings or using a towel, creates a mental reset, breaking cycles of frustration and preparing players for the next point. These rituals act as behavioral cues, training players to respond thoughtfully instead of reacting impulsively. Over time, they help build habits that enhance performance, resilience, and enjoyment on the court.
The lessons from the Seaside Championships are clear: your habits today define your success tomorrow. By understanding the power of rituals and consciously shaping your patterns, you can develop not only a stronger game but also a deeper connection to the sport.

Joao Fonseca Wins the 2024 Next Gen ATP Finals

/in ,
Joao Fonseca, an 18-year-old Brazilian tennis prodigy, claimed his first ATP title by winning the 2024 Next Gen ATP Finals in Jeddah. Fonseca defeated Learner Tien with a scoreline of 2-4, 4-3(8), 4-0, 4-2 in the final. The world No. 145, youngest in the tournament field, became the second-youngest winner of the event after Jannik Sinner in 2019. This milestone makes him the first Brazilian and the lowest-ranked player to win the title in the tournament’s history.
Fonseca overcame a slow start in the final but displayed composure, rallying back with a flawless finish, including an emphatic third set victory. Notable for his diverse court prowess, Fonseca also impressed on hard courts, countering perceptions of him as a clay-court specialist.
With Rafael Nadal in attendance, Fonseca reflected on the honor of joining a prestigious list of past winners, including Carlos Alcaraz and Jannik Sinner, and expressed aspirations to emulate their success. His breakout year, highlighted by this triumph, signals a promising career ahead as he aims for further success in 2025 and beyond.

How Much Ibuprofen Is Too Much?

/in ,
Ibuprofen, commonly marketed as Advil, Motrin, or Nuprin, is widely recognized for its effectiveness in relieving pain, reducing inflammation, and lowering fever. While it is a valuable tool for managing discomfort, especially among tennis players dealing with minor injuries, it is crucial to use it responsibly.

Dosage Guidelines:

Recommended OTC Limit: Adults should take 200-400 mg every 4-6 hours as needed, not exceeding 1,200 mg (6 pills) in 24 hours.
Prescription Use: Doctors may prescribe up to 3,200 mg/day short-term for conditions like injuries or post-surgery inflammation.
Key Advice: Without a doctor’s guidance, stick to the 1,200 mg daily limit.

When to Be Cautious:  Conditions to Watch For:

Kidney disease, liver issues, high blood pressure, heart failure, stomach ulcers, or pregnancy (after 20 weeks).
Medication Interactions: Diuretics, anticoagulants, ACE inhibitors, ARBs, and some cold medicines may increase risks.
Long-Term Use Risks: Stomach ulcers, kidney strain, heart risks, and rebound headaches.

Tips for Safe Use:

Take ibuprofen with food to reduce stomach irritation.
Avoid doubling up on ibuprofen through combination products like cold medicines.
Use the minimum dose for the shortest duration (no more than 1-2 weeks without consulting a doctor).

Signs to See a Doctor:

Pain persists for more than two weeks.
You rely on ibuprofen regularly or at high doses.
Proper use of ibuprofen can relieve pain effectively, but monitoring your intake and understanding risks is essential for safety.
Source: NYTimes

Aging Well: Embrace the Exercises You Love to Hate

/in ,

Revisiting Disliked Exercises

The Psychological Importance of Challenging Exercises

  • Many individuals avoid exercises they dislike, but overcoming such challenges can be a boost to confidence and mental resilience.
  • Studies suggest trying new, challenging activities outside one’s comfort zone, including disliked exercises, can improve life satisfaction.

Modifying Exercises for Comfort and Effectiveness

Experts emphasize that most exercises can be modified to suit individual capabilities while still offering benefits:
  1. Planks
    • Importance: Builds core strength crucial for posture and stability.
    • Adjustments: Perform on knees or elevate the upper body using a chair, table, or wall.
  2. Jumping Exercises
    • Importance: Improves balance, coordination, and reaction time.
    • Adjustments: Begin with low-impact variations like stepping jacks or box step-ups.
  3. Squats
    • Importance: Fundamental for mobility and independence, aiding in movements like sitting and standing.
    • Adjustments: Start with bench-assisted squats or single-leg variations to gradually build strength and balance.
  4. Deadlifts
    • Importance: Strengthens hamstrings and glutes, alleviating back stress.
    • Adjustments: Begin with light dumbbells, focus on hip mobility, and practice the hip hinge motion.
  5. Burpees
    • Importance: A full-body exercise that improves endurance and strength.
    • Adjustments: Simplify by stepping instead of jumping, skipping the push-up, or slowing down the pace.

Key Takeaways

  • Skipping disliked exercises entirely might limit fitness gains, but adapting them ensures progress without discomfort.
  • The goal is to build confidence, improve technique, and enjoy long-term physical benefits.
Source: SMH 24Dec24

How to Enjoy Living as You Age

/in ,

1. Physical Fitness

  • Why it matters: Staying active helps maintain mobility, strength, and cardiovascular health, enabling you to enjoy activities like dancing, hiking, and playing with grand kids.
  • Key actions:
    • Incorporate both aerobic and strength-based exercises.
    • Mix activities for endurance, speed, and balance.
    • Counteract natural declines in cardiorespiratory fitness and muscle mass.

2. Healthy Eating

  • Why it matters: Aging alters nutrient needs, making a balanced diet essential for preventing issues like sarcopenia, osteoporosis, and anemia.
  • Key actions:
    • Increase protein intake by 25% from your 50s.
    • Focus on calcium, vitamin D, and B12 for bone health and energy.
    • Chew food thoroughly to enhance nutrient absorption and digestion.
    • Visit the dentist regularly to maintain dental health.

3. Skincare

  • Why it matters: Skin health affects both external appearance and internal wellness, influencing inflammation and overall health.
  • Key actions:
    • Use moisturizers with niacinamide (daytime) and retinol (nighttime).
    • Add vitamin C serums and sunscreen (SPF50) for protection and rejuvenation.
    • Explore treatments like marine collagen supplements or cosmetic therapies for enhanced aesthetics.
    • Support skin health with good gut health, quality sleep, and resistance training.

4. Brain Health

  • Why it matters: Cognitive functions like memory and decision-making can improve with care, while risks like dementia can be mitigated through lifestyle.
  • Key actions:
    • Engage in aerobic exercise to maintain and even grow brain volume.
    • Manage high blood pressure with regular exercise, a plant-based diet, and reduced salt/alcohol intake.
    • Stay mentally active by nurturing relationships and learning new skills.

The Takeaway

Aging well is achievable through consistent effort in fitness, nutrition, skincare, and brain health. Embrace a holistic, proactive approach to maintain vitality and enjoy the benefits of deeper relationships, greater acceptance, and improved quality of life as you age.
Source: SMH 24Dev24

Key to Consistent Serves: Your Pre-Serve Ritual

/in , ,
Your pre-serve ritual plays a vital role in preparing you mentally and physically for an accurate and effective serve.
Here’s an in-depth explanation of the key aspects of a pre-serve ritual

1. Bounces Before the Serve

The number of bounces you take before serving is highly individual. While some professional players bounce the ball only a few times (e.g., Novak Djokovic often bounces the ball numerous times), others keep it minimal. The focus should be on establishing a rhythm. Typically, 3 to 7 bounces suffice to calm your nerves, engage focus, and prepare for the motion.

2. Duration in Ready Position

The time spent in your ready position depends on your personal rhythm. However, holding this position for about 2-4 seconds allows you to focus on your serve’s direction and goal without overthinking. Freezing the time in ready position will lead to tension, while rushing can cause errors due to insufficient mental preparation.

3. Quicker vs. Slower Loading Phase

The pace of your loading phase (the transition from preparation to starting the serve motion) depends on your style. Quicker loading phases might suit servers with explosive serves and fast tempos, while slower phases can benefit those relying on precision and fluidity. Striking the balance between tension and relaxation is crucial; an overly quick load may lead to errors, while a sluggish load might reduce momentum.

4. Detailed Pre-Serve Routine Elements

  • Grip Check: Ensure your grip is correct before starting your routine.
  • Ball Toss Practice: Visualize the toss height and placement.
  • Focus Point: Pick a target to serve at (e.g., the backhand side or a specific angle).
  • Breathing: Deep, controlled breaths can help calm nerves and increase focus.

5. Practical Tips

  • Balance: Maintain a steady base and proper weight distribution before initiating the toss. Exercises like those shown in our agility and balance drills can improve stability.
  • Consistency: Establish a ritual that you repeat identically each time, as consistency helps with focus under pressure.
This structured approach ensures you are both mentally and physically prepared to execute your serve with precision.
Incorporate these elements into practice, adapting them to your personal style, to enhance confidence and accuracy in your service game.