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- Phone -
(33) 4 92 57 92 82
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THE PROGRAMS
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THE TENNIS
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ORGANIZATION
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REGISTRATION
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 OUR PHYSICAL APPROACH
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PROTECTING YOURSELF FROM INJURIES, REINFORCING YOUR MUSCULAR QUALITIES
AND USING PHYSICAL ASPECTS TO MAKE PROGRESS IN TENNIS.
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 WHAT KIND OF A SPORT IS TENNIS?
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• Tennis is a very physical sport: starting, allowing yourself to pause, placing yourself, pushing on your legs, replacing yourself, split step, starting again.... Tennis is an uncertain sport that is linked with all trajectories being produced by the opponent, which forces the player to be constantly dynamic. This is where physical preparation becomes useful in order to build a strong body ready to respind to these attacks.
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PREPARING YOURSELF TO THE TENNIS EFFORT
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 Plyometric exercise to practice lthe pushing action of your legs during the serve.
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• A GOOD WARMUP:
• For us, coaches of the Val d'allos International Tennis & sports Camps, our first concern is to teach our campers how to protect themselves from injuries, which is why warming up offcourt will be very emphasized before entering the court and hitting the first balls, generally at half-court in order to be very progressive.In our training program, warming up is a very important feature.
- Phase 1 - Short jog (10 mm) to the courts.
- Phase 2 - various moves :running forwards, backwards, sideways, lateral, crossed, etc
- Phase 3 - streching for the whole body.
- Phase 4 - “Fast feet” and other exercises to get you in the rythm for the session.
- Phase 5 - warming up with balls, but at half-court in order to reduce reaction time.
• This progression allows a growth in intensity that is very progressive and protects the player in short and long term from injuries caused by too violent moves. This preparation program is in fact the one to be used before a tournament in order to be ready from the first point.
• Another great advantage in this progression is that it requires maximum mental concentration from the players and thus allows a mental improvements. When the training session is over, stretching and relaxation will take place so that the body will return slowly to a degree of normal activity.
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GENERAL PHYSICAL PREPARATION
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 • PROTECTING YOURSELF:
• It is the preparation and the training of all the muscular groups that play a part in tennis: stomach muscles, spine, arm muscles, forearm muscles, etc. This training is usually done oncourt after tennis sessions.
This is done in the form of moves by using apparels such as powerladder, medecine ball, Z balls, rubber tenders, etc....
• We also use plenty of theme games opposing 2 teams in order to use the energy that a group develops at its maximum. Finally, we use the famous muscular reinforcement exercises : Push-ups, sit-ups, plyometric jumps, kangaroo jumps, etc.
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REINFORCING YOURSELF TO INCREASE THE QUALITY OF YOUR STROKES
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• REINFORCING YOUR TENNIS:
• For this purpose, we use the latest physical training methods that are used in US tennis camps with the "Integrate Power Training" where we integrate physical preparation in the tennis session in alternation with tennis drills.
• Example: To practise crossed court 2 hands backhand whicjh can be used in a passing shot or as defense shot, the player is going to accomplish a series of 10 backhand shots crossed court on balls sent by the coach and then accomplish the same move on the side with a medecine ball and a partner. This racket/medecine ball alternation activates a rise in perceptions of the move as well as a muscular reinforcement of all the muscles (muscular chain) used in this move.
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LEARNING HOW TO PREPARE YOURSELF FOR TOURNAMENTS.
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Andy Roddick leads a new generation of young American players. Their common asset: an irreproachable physique .
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• PREPARING YOURSELF:
• What should you do to be at your maximum on the day of an official match, to be able to give all that you can on a match? What happens before, during the match and after a match? In our program, we try to make the players sensitive to those steps of preparation that will allow them to give their best on court..
• The nutritional aspect is also brought up so that one can have a body ready to give everything in the physical effort that is a tennis match.
And thus, having no regrets after coming out of the match.
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