Von: jst_blog@aweber.com im Auftrag von *Jeff Salzenstein* [info@jeffsalzensteintennis.com] Gesendet: Samstag, 31. März 2012 17:50 An: hillmer-duesseldorf@t-online.de Betreff: QnA: How To STOP Training Incorrectly And Improve Your Athleticism (video) Hey Everyone, I am out here in Louisville, KY and things are heating up here in KY getting ready for the Final Four game between L'ville and Kentucky. I actually came out for the IYCA Summit. IYCA stands for International Youth Conditioning Summit, and I recommend any aspiring coach involved in any sport look into attending this event next year. Let me tell you something...there is a lot more to this organization than just "conditioning". The speakers have been awesome, and there have been some wonderful presentations on motivation, strength training, mobility, corrective exercises, assessment, band training, conditioning, and much, much more. I am surrounded by many gifted coaches who are committed to impacting young lives. It's a very cool setting where a passionate coach can learn a ton about how to help today's youth and make a difference in helping them improve their performance in their respective sports. I am probably the only tennis coach here which is ok by me. You see most of what I learned about training for tennis occurred when I looked "outside the box" and trained with therapists and trainers that knew little about tennis, but everything about the human body and getting athletes healthier and stronger. And yesterday I heard some incredible coaches including Mike Robertson who actually spoke twice (once in place of Eric Cressey who could not make the trip at the last minute due to a death in his family. MIke's first talk was about improving the mobility in athletes (Cressey's talk) and his second presentation went over about the "basics" of strength training. There was nothing basic about Mike's information. Brilliant, high level stuff that few coaches know. There was a ton of wisdom in both his presentations and, Mike has a way of making things very simple even though it's awesome information. I will reveal more about what he had to say in other emails down the road, but there were several takeaways I had that I wanted to share with you. And it actually leads into a question I received a few months back ago that is directly applicable to the great presentations by Mike Robertson Question: The reason I reached out to you is because you helped me realize that movement on the court is not about ladders or treadmills, but about overall strength. All of the coaches that I have dealt with are more of the "traditional" style of coaching and did not help me the way I feel that you can. While I got more proficient at those drills and on the treadmill, my movement did not get any better, which showed me that that was not the answer. My strength levels are either EXTREMELY low or need to be harnessed better. All I really desire is some guidance in how to train properly and improve my strength levels efficiently. How can I improve my strength and my movement? Answer: Based on my training philosophy as a coach and supported yesterday by Mike Robertson, here are 3 tips to take with you today so that you can shift your focus away from ladder drills and treadmills and spend more time on strength and corrective exercise work. 1) It is important to activate the glutes and hamstring to improve performance and reduce injuries. The back side of the lower body (hamstrings and glutes) need to be worked 2x more than the front side (quads). 2) Having single leg stability in all sports especially tennis can make all the difference in the world for improving overall athleticism and movement. Movement in tennis relies on single leg strength and stability, and in many respects should be practiced more than exercises performed on two legs. 3) Focus on core stability without much rotation or movement. That means eliminate most rotation type exercises (not all but most) and eliminate flexion movements like situps and crunches that increase movement at the lumbar spine (low back). Instead focus on core stability with exercises like planks and proper push ups. Ironically, we released a new workout yesterday that addresses all 3 points above and supports what Mike was talking about in his strength training presentation. It is a 2 exercises interval circuit that will really challenge you. Even though I gave you an interval workout, the same principles apply with the strength training concepts Mike discussed. Keep good form whenever performing exercises even when doing a conditioning interval The workout includes these 2 exercises: 1A) Deadlift Single Leg (single leg stability plus glute activation 1B) Mountain Climbers (core stability) I created aninterval workout with a 20 second work and 20 second rest set up. There is a huge carry over to tennis with this workout because you will improve you... 1) glute strength and activation 2) single leg stability, 3) core stability T3 Inner Circle Update The latest workout is in Fitness => Workouts => March 2012 Section It's called Deadlift Single Leg/ Mountain Climbers It's a solid workout and as I mentioned above. It will strengthen and activate glutes, give you the core stability needed to move better and hit lightening fast serves, and improve your single leg stability (a vital component needs to be a great mover on court). It's in the Inner Circle now along with the Forehand Approach Lift And Land Lesson we put up the other day in Latest Lessons. Every week more lesson and workouts are being added, and this is just the beginning:) Sign up for Total Tennis Training Lessons And Workouts Now Enjoy! That's all for now. Back to more learning so I can help you get better at tennis. Jeff Today..more of Mike Robertston, Dave Schmitz (the Band Man), Bill Hartmann (corrective exercise genius) and others will be doing there thing along with a number of other great coaches. Can't wait. Stay tuned with more updates from the road. Gotta run, Robertson is starting is hands on demonstration now... JS Performance, PO Box 22732, Denver, CO 80222, USA To unsubscribe or change subscriber options visit: http://www.aweber.com/z/r/?TAysjEyMDLSszOwsbMxMDLRGtIzMnEwcLAxs