I am recovering well after my Sears Cup play.
Rest helped a lot.
Protein loading helped a lot.
I drank a gallon of water yesterday.
The hot bath-cold bath thing did not work for me. I am a warm shower person. Cold does not compute.
I am already suffering. Cold water is extra suffering. I choose not to suffer.
I have been asleep by 8pm.
So I am getting loads of sleep.
AND I have been sipping on Pedialite to replace my electrolites.
The fruit flavor is my favorite.
Tuesday, June 29, 2010
Monday, June 28, 2010
Recovery
10 Ways To Recover Quickly After Tennis
"There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.
1. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard match. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard match allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
2. Stretch. If you only do one thing after a tough match, consider gentle stretching. This is a simple and fast way to help your muscles recover.
3. Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a match helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.
4. Eat Properly. After depleting your energy stores with tennis matches, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your match and make sure you include some high-quality protein and complex carbohydrate.
5. Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
6. Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
7. Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.
8. Alternate Hot and Cold Baths or Showers. Some athletes swear by ice baths, ice massage or alternating hot and cold showers to recover faster, reduce muscle soreness and prevent injury. The theory behind this method called contract water therapy is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS). How to use contrast water therapy: While taking your post-tennis shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
9. Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
10. Avoid Overtraining. One simple way to recovery faster is by designing a smart tennis routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts. Listen to Your Body for a Faster Recovery. The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't play my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.")."
"There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.
1. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard match. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard match allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
2. Stretch. If you only do one thing after a tough match, consider gentle stretching. This is a simple and fast way to help your muscles recover.
3. Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a match helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.
4. Eat Properly. After depleting your energy stores with tennis matches, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your match and make sure you include some high-quality protein and complex carbohydrate.
5. Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
6. Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
7. Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles and avoid the heavy sports massage price tag.
8. Alternate Hot and Cold Baths or Showers. Some athletes swear by ice baths, ice massage or alternating hot and cold showers to recover faster, reduce muscle soreness and prevent injury. The theory behind this method called contract water therapy is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS). How to use contrast water therapy: While taking your post-tennis shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
9. Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
10. Avoid Overtraining. One simple way to recovery faster is by designing a smart tennis routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts. Listen to Your Body for a Faster Recovery. The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don't have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don't listen to those warnings or we dismiss them with our own self talk ("I can't be tired, I didn't play my best yesterday" or "No one else needs two rest days after that workout; they'll think I'm a wimp if I go slow today.")."
Sunday, June 27, 2010
Sears Cup:day 2
Hip Separation.
You cannot play tennis well if your shoulder and hips do not separate.
In our pre match warm up yesterday, I did something to tweek my right hip...the bad hip.
I guess 5 sets on Friday did it in.
I told my teammates, but did not let on to my opponent.
I lost the first set in a tiebreaker 7-5. Doing the very best I can with this hip hurting.
Late in the first set I hit a drop shot that my opponent chased and missed doing a Kim Cljisters split. I learned as I helped her up that she has a slipped disc. "Information" to use later.
I won the second set 6-3.
She was awesome though. She hit some drop shots I could not get to with this hip.
Third set. 4-4. 5-4 down, I had 3 opportunities to volley winners to even the score. I could not get my fast feet moving to get out of the way to hit a proper volley. Lost that set 6-4.
My #6 player only wanted to play doubles so I was down 1 match to start. Only Vincenza won in singles.
We went out to doubles down 5-1.
I sat out for doubles. Hips don't lie.
Mary Beth and Vin lost
Darcy and Ashlee lost in 3 sets.
Luca and Gabi won
When the day of play was done it looked like this.
New England: winner of the cup
Eastern: second
Mid Atlantic: third
Middle States: fourth.
All matches were 5-4 except for our match today at 7-2.
Very high level tennis weekend.
My upHill FIT club has helped me tremendously. I was "never" winded. Grass is a high movement, massive footwork game. Serve and volley. Stretch for balls. Chase lobs.
I felt like the energizer bunny rabbit.
If only my hip was up to par.
I don't think I can play and win 7 singles matches in the grass Nationals starting on July 12.
This hip has to be able to possibly play 3 set matches "every day".
Maybe I can play doubles only in that tournament?
You cannot play tennis well if your shoulder and hips do not separate.
In our pre match warm up yesterday, I did something to tweek my right hip...the bad hip.
I guess 5 sets on Friday did it in.
I told my teammates, but did not let on to my opponent.
I lost the first set in a tiebreaker 7-5. Doing the very best I can with this hip hurting.
Late in the first set I hit a drop shot that my opponent chased and missed doing a Kim Cljisters split. I learned as I helped her up that she has a slipped disc. "Information" to use later.
I won the second set 6-3.
She was awesome though. She hit some drop shots I could not get to with this hip.
Third set. 4-4. 5-4 down, I had 3 opportunities to volley winners to even the score. I could not get my fast feet moving to get out of the way to hit a proper volley. Lost that set 6-4.
My #6 player only wanted to play doubles so I was down 1 match to start. Only Vincenza won in singles.
We went out to doubles down 5-1.
I sat out for doubles. Hips don't lie.
Mary Beth and Vin lost
Darcy and Ashlee lost in 3 sets.
Luca and Gabi won
When the day of play was done it looked like this.
New England: winner of the cup
Eastern: second
Mid Atlantic: third
Middle States: fourth.
All matches were 5-4 except for our match today at 7-2.
Very high level tennis weekend.
My upHill FIT club has helped me tremendously. I was "never" winded. Grass is a high movement, massive footwork game. Serve and volley. Stretch for balls. Chase lobs.
I felt like the energizer bunny rabbit.
If only my hip was up to par.
I don't think I can play and win 7 singles matches in the grass Nationals starting on July 12.
This hip has to be able to possibly play 3 set matches "every day".
Maybe I can play doubles only in that tournament?
Saturday, June 26, 2010
Sears Cup:Day 1
What a beautiful, sunny day yesterday for tennis on grass.
Captain's meeting got on the way @ 930am. The usual....my players are better than your players so I should be seeded higher than you.
It rained Friday night...storm really and the grass was not ready for play untill 10am.
By the time we all got out there dragging our BIG back pack racket bags we did not start competing untill 11am.
New England seeded #1
Middle States seeded #2
Eastern seeded #3
Mid Atlantic seeded #4
Eastern plays Middle States (us)
New England plays Mid Atlantic
Gorgeous day.
I am in heaven.
Grass is my favorite surface though I play on it only 3 times a year. Sears Cup, the grass Nationals and my "play Hy on grass" event.
Anyone asking me to hit with them on grass? I am there. No questions asked. I am ready, willing and able.
My #1 player Mary Beth Williams just won the World's 35's Doubles Championship in Mexico City. And is #4 in the USA.
I am at #2. Won a few tournaments here and there. Only 6 time USTA Grass National Champion.
Vincenza Massaro is my #3 player. Vinny has played on the WTA tour and we have a Doubles National Championship. Win together.
Darcy Rabenda is my #4 player. Darc played at Palmer Academy, a premier tennis academy and on Temple University's Varsity team.
Monika Waniek is my #
5 player. Monika was the National champion of Poland and several wins in the USA.
Patty Kinghorn is my #6 player. Patty and her mom have 5 USTA National Mother-Daughter Championship wins. That's 5 gold balls.
We all want gold tennis balls. I have many, not only for grass wins but, hard court wins and hartru wins. And in singles and doubles.
If you have been reading my blog you know of my neck problem. Serving and overheads aggravate it. The almost 90% angle the head tilts to serve and smash can really hurt over time. Almost like a whip lash sort of feeling.
Well, today after 5 sets, no neck pain.
Middle States tied the singles 3-3 going into doubles.
Vin and Mary Beth lost.
Luca and Gabi won in no time flat.
Darcy and I lost the first set 6-3. Won the second 6-4 and blasted off to a 5-0 lead in the 3rd. Only to have 2 OVA's play out of their mind to come back to 5-5. Then 6-5. 6-6. Tiebreaker. Again they blast off to a 6-1 lead. We came back playing some spectacular doubles all the way to 6-4. They beat us 7-4.
And the opportunity to play for the cup today.
I cannot get upset.
I won my singles (beat an OVA) and lost doubles in 3 sets.
I had major surgery in 2007
I slowly recovered and got my competitive spirit and fitness back. Now I am finally competing at a higher intensity level than pre surgery.
I am back and cannot wait for more.
If you can come cheer, we start singles play @ 1030 am and Doubles play after lunch.
Captain's meeting got on the way @ 930am. The usual....my players are better than your players so I should be seeded higher than you.
It rained Friday night...storm really and the grass was not ready for play untill 10am.
By the time we all got out there dragging our BIG back pack racket bags we did not start competing untill 11am.
New England seeded #1
Middle States seeded #2
Eastern seeded #3
Mid Atlantic seeded #4
Eastern plays Middle States (us)
New England plays Mid Atlantic
Gorgeous day.
I am in heaven.
Grass is my favorite surface though I play on it only 3 times a year. Sears Cup, the grass Nationals and my "play Hy on grass" event.
Anyone asking me to hit with them on grass? I am there. No questions asked. I am ready, willing and able.
My #1 player Mary Beth Williams just won the World's 35's Doubles Championship in Mexico City. And is #4 in the USA.
I am at #2. Won a few tournaments here and there. Only 6 time USTA Grass National Champion.
Vincenza Massaro is my #3 player. Vinny has played on the WTA tour and we have a Doubles National Championship. Win together.
Darcy Rabenda is my #4 player. Darc played at Palmer Academy, a premier tennis academy and on Temple University's Varsity team.
Monika Waniek is my #
5 player. Monika was the National champion of Poland and several wins in the USA.
Patty Kinghorn is my #6 player. Patty and her mom have 5 USTA National Mother-Daughter Championship wins. That's 5 gold balls.
We all want gold tennis balls. I have many, not only for grass wins but, hard court wins and hartru wins. And in singles and doubles.
If you have been reading my blog you know of my neck problem. Serving and overheads aggravate it. The almost 90% angle the head tilts to serve and smash can really hurt over time. Almost like a whip lash sort of feeling.
Well, today after 5 sets, no neck pain.
Middle States tied the singles 3-3 going into doubles.
Vin and Mary Beth lost.
Luca and Gabi won in no time flat.
Darcy and I lost the first set 6-3. Won the second 6-4 and blasted off to a 5-0 lead in the 3rd. Only to have 2 OVA's play out of their mind to come back to 5-5. Then 6-5. 6-6. Tiebreaker. Again they blast off to a 6-1 lead. We came back playing some spectacular doubles all the way to 6-4. They beat us 7-4.
And the opportunity to play for the cup today.
I cannot get upset.
I won my singles (beat an OVA) and lost doubles in 3 sets.
I had major surgery in 2007
I slowly recovered and got my competitive spirit and fitness back. Now I am finally competing at a higher intensity level than pre surgery.
I am back and cannot wait for more.
If you can come cheer, we start singles play @ 1030 am and Doubles play after lunch.
Friday, June 25, 2010
Sears Cup 2010
I am the captain of the Sears Cup team again this year.
This competition has been ongoing on grass courts since 1929 between four tennis sections. New England, New York, Mid Atlantic and Middle States.
The best post college, female players compete for a beautiful silver Cup.
We will be at Merion Cricket Club on Montgomery Avenue in Haverford, Pa today and tomorrow.
Singles start at 1030am.
Doubles start at 1pm.
If you get a chance you should come out to "the" premier grass court club on the East Coast to see some great tennis.
We play a tiebreaker in the deciding set so there will not be an Isner-Mahut marathon match for you to sit through.
Mary Beth Williams
Vincenza Massaro
Ashlee Vosters
Darcy Rabenda
Patty Kinghorn
Monika Waniek
Luca Somorjai
Gabi Collard and I, would love your support.
If you have never played on grass courts sign up for my "play Hy on grass" fundraiser to support childhood cancer research, held on the last Sunday of July at Philadelphia Cricket Club in Chestnut Hill.
Round Robin, drills, tennis memorabilia and fun.
This competition has been ongoing on grass courts since 1929 between four tennis sections. New England, New York, Mid Atlantic and Middle States.
The best post college, female players compete for a beautiful silver Cup.
We will be at Merion Cricket Club on Montgomery Avenue in Haverford, Pa today and tomorrow.
Singles start at 1030am.
Doubles start at 1pm.
If you get a chance you should come out to "the" premier grass court club on the East Coast to see some great tennis.
We play a tiebreaker in the deciding set so there will not be an Isner-Mahut marathon match for you to sit through.
Mary Beth Williams
Vincenza Massaro
Ashlee Vosters
Darcy Rabenda
Patty Kinghorn
Monika Waniek
Luca Somorjai
Gabi Collard and I, would love your support.
If you have never played on grass courts sign up for my "play Hy on grass" fundraiser to support childhood cancer research, held on the last Sunday of July at Philadelphia Cricket Club in Chestnut Hill.
Round Robin, drills, tennis memorabilia and fun.
Thursday, June 24, 2010
Mahut vs Isner
Mahut. 4 6 7 6 59
Isner. 6 3 6 7 59
OMG. Insanity of a 5th set,
First round match at Wimbledon.
I am at Ashe Tennis Center with the teaching crew and kids doing commentary in the library.
Awesome tennis.
Awesome fitness.
It was 35-34 when I entered the library. Its 56-55 now.
Isner is bent over 9 hours 30 minutes into it. Mahut is bouncing around.
My money is on Mahut.
The whole library is on my case because Isner is an American. Like I am not? So I am only an American for 4 years now. And in this country, I can choose whatever side I want right?
96 aces in this set alone.
It's 56-57 now
57-57
57-58
58-58
Come on Mahut. Drop shot Isner.
I cannot understand why Mahut keeps banging balls. Drop shot him. He is tired. Beat down. Exhausted.
Think. Think. They are both so tired, their brain is not working. Its caveman strategy now. Hit him with the club harder even though he is dead.
Isner serving at 58-58
He has no footwork left.
It's 9:01 pm in London as I write this. 4pm in the US.
58-59 Mahut serving
59-59. Match suspended because of darkness.
I hope my brain works better than those two on grass this weekend. I am playing Sears Cup at Merion Cricket Club. If you want to see the best ladies in New York, New England, Mid Atlantic and Middle States compete, come out to cheer.
Isner. 6 3 6 7 59
OMG. Insanity of a 5th set,
First round match at Wimbledon.
I am at Ashe Tennis Center with the teaching crew and kids doing commentary in the library.
Awesome tennis.
Awesome fitness.
It was 35-34 when I entered the library. Its 56-55 now.
Isner is bent over 9 hours 30 minutes into it. Mahut is bouncing around.
My money is on Mahut.
The whole library is on my case because Isner is an American. Like I am not? So I am only an American for 4 years now. And in this country, I can choose whatever side I want right?
96 aces in this set alone.
It's 56-57 now
57-57
57-58
58-58
Come on Mahut. Drop shot Isner.
I cannot understand why Mahut keeps banging balls. Drop shot him. He is tired. Beat down. Exhausted.
Think. Think. They are both so tired, their brain is not working. Its caveman strategy now. Hit him with the club harder even though he is dead.
Isner serving at 58-58
He has no footwork left.
It's 9:01 pm in London as I write this. 4pm in the US.
58-59 Mahut serving
59-59. Match suspended because of darkness.
I hope my brain works better than those two on grass this weekend. I am playing Sears Cup at Merion Cricket Club. If you want to see the best ladies in New York, New England, Mid Atlantic and Middle States compete, come out to cheer.
Wednesday, June 23, 2010
Hy% tennis
I have been playing and teaching tennis since the Himalayas were at sea level.
My success is not based on prodigy or height. It is based on playing high percentage tennis, massive footwork and superior tactics
Players short in stature have to come up with different "goods" than other players.
Tall players can hit down. They can look above the net to see the service line and base line. We shorties have to hit up and look through the net to see the lines. Unless we are at the net.
So, hy% tennis is a must.
That means hitting cross court. The court is longer and the net is lower.
That means stop trying to hit a 2" line. Direct your ball 3-4 feet from the line. If you miss that target you will still be in the court.
That means placing your serves to their weakness even if it is the most boring thing you have ever done
That means well measured lobs. Not to hit the line behind your opponent, but to
get them off the net while you advance into a better position to finish the point.
Hy% tennis is a cat and mouse game.
Hy% tennis is a tactical and practical game.
Hy% tennis is a chess game of massive brain involvement.
If you all trained it and used it, your success in your league and tournament matches would rise significantly.
My success is not based on prodigy or height. It is based on playing high percentage tennis, massive footwork and superior tactics
Players short in stature have to come up with different "goods" than other players.
Tall players can hit down. They can look above the net to see the service line and base line. We shorties have to hit up and look through the net to see the lines. Unless we are at the net.
So, hy% tennis is a must.
That means hitting cross court. The court is longer and the net is lower.
That means stop trying to hit a 2" line. Direct your ball 3-4 feet from the line. If you miss that target you will still be in the court.
That means placing your serves to their weakness even if it is the most boring thing you have ever done
That means well measured lobs. Not to hit the line behind your opponent, but to
get them off the net while you advance into a better position to finish the point.
Hy% tennis is a cat and mouse game.
Hy% tennis is a tactical and practical game.
Hy% tennis is a chess game of massive brain involvement.
If you all trained it and used it, your success in your league and tournament matches would rise significantly.
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