定期分享我教網球課內會做的drills和一些off court training 供大家練習(本月更新: OUR MAIN WEAPON -FOREHAND)

rjliang

谢谢

damiantsui

之前很多人提及發球問題 特別是KICK SERVE時涉及腰和背的支撐問題 今天分享一個關於背部的練習:

It is important for tennis players to work on the muscles of the lower back to properly balance the muscles of the core.

Superman

Focus: Improve the strength of the lower-back muscles.
This is the simplest exercise to perform for the lower-back muscles (also called the erector spinae, or extensor muscles).

Procedure
1. Lie on the ground with a pillow under your pelvis, if needed.
2. Simultaneously lift your feet and hands off the ground to achieve the "Flying" position.
3.Hold for 1 to 2 seconds before slowly returning to the start position.
4. During the exercise, draw in the abdominal muscles and tense the gluteals (squeeze the muscles of the buttocks together) to further challenge the core musculature.

Variation: Alternate raising only left arm and right leg together, then the right arm and left leg.

chrislizh

谢谢楼主，最近练kick serve 多了，特耗腰力，上面的帖子正好可帮助我加强腰背的锻炼。

damiantsui

chrislizh 发表于 2013-5-18 21:04
谢谢楼主，最近练kick serve 多了，特耗腰力，上面的帖子正好可帮助我加强腰背的锻炼。 ...

  希望這些練習能幫到你

damiantsui

多發一個跟SUPERMAN差不多的練習

Arm and Leg Extension

Focus: Improve the strength of the lower-back muscles.

Procedure:
1. Assume an all-fours (quadruped) position on your hands and knees.
2. Draw in your abdominals and contract your gluteals.
3. Extand your left arm and right leg. Hold for 1or 2 seconds, trying to maintain proper balance. Return to the starting position.
4. Extend your right arm and left leg. Hold for 1 or 2 seconds then return to the starting position.

Advanced variations:
Use hand weights to provide greater resistance.
Lie on an exercise ball.

win98

刚从国内回来，搬个板凳继续学习。

damiantsui

今天來說一下發球的一些練習 相信很多學生學發球時都會被教練要求分每一部份來練習 最後才合併為一個完整的發球動作 這次我就先說一下發球時的FOOTWORK練習

Objective
This drill helps players release the rear foot more naturally, improving the rhythm of the weight transfer needed for good serving.

Description
The throwing motion used in playing catch mimics the serving motion. When throwing a ball to acquire depth, the release is higher. Likewise, to get more height and depth with the serve, players must swing up and hit out using the same throwing motion.

Execution
Players position the feet in the natural service position, shoulder-width apart. In throwing a ball to a partner, they will notice that the rear foot wants to come forward with the body. They should go ahead and let the back foot come around, transferring their weight toward the target. By tossing the ball out in front and making contact with the hitting arm extended, they can bring the back foot around into the court after contact, naturally transferring body weight toward the target.

Tip
Rhythm isn't just for singing and dancing; players need it for the serve, too.

damiantsui

順道發一個問題 希望大家分享一下自己的經驗: 我知道很多人跑步短途為增加跑的速度 大多是腳尖來跑, 那麼問一下大家 有沒留意過自己打球時 每當救球,CROSSOVER STEP, SHUFFLE STEP 或 普遍做RUNNING SHOT時 會用腳尖來跑還是會用腳掌來跑?

AIGRu

LZ水平很高啊，是在哪教球？你说的Drills都需要球手有一定的水平才能完成！

AIGRu

请问如何训练小孩的footwork?

damiantsui

AIGRu 发表于 2013-6-3 21:33
LZ水平很高啊，是在哪教球？你说的Drills都需要球手有一定的水平才能完成！
...

我是MELBOURNE那邊的

damiantsui

AIGRu 发表于 2013-6-3 21:35
请问如何训练小孩的footwork?

小孩子喜歡玩樂為主 很多DRILLS 都其實不合適 因為太枯燥沉悶很有可能會出現不良後果 就是導致他們失去興趣
可以加插一些遊戲形式給他們 表面上是玩遊戲 實際上是練習 這樣不但可以增加興趣 還可以不浪費時間的做鍛鍊
例如最常見的跑步遊戲有幾個我最常用在小孩子的課堂上: 1. POISON BALLS: 就是一個人扔球過去要他們不停的閃避球 需要不停的移動; 2. 這遊戲我不懂名字 , 簡單說一下: 放幾個球在中間 然後要求小孩子各選一個角落 從開始起小孩子每次跑去拿一個球放回自己的位置上 或是從其他小孩子那裡搶球放回自己處(也是每次只能拿一個球) 誰先達到你要求的數量誰是贏家

這兩個都是教練們很常用的遊戲之一

AIGRu

damiantsui 发表于 2013-6-3 23:50
小孩子喜歡玩樂為主 很多DRILLS 都其實不合適 因為太枯燥沉悶很有可能會出現不良後果 就是導致他們失去興 ...

好方法！谢谢！

winston.wen

太专业了

damiantsui

相隔了幾個月 終於有些時間休息 不知還有沒有人要看這個貼
今天繼續發一個發球和接發球的簡單練習

Return of the big serve

Objective
This drill develops quick reactions to fast serves, quick feet, a compact backswing, and a pronounced forward attack.

Description
This unique drill can be intimidating at first, but with continuous effort the player who returns will start to develop better footwork, quicker reflexes, and confidence in returning powerful serves.

Execution
Player A, positioned up at the service line, serves to Player B. Player B, postioned at the baseline behind one of the service boxes, must try to react quickly enough to handle the serve. Player B should try to return using all four stances and work on returning the ball with topspin or slice. All returns should hit a targeted area either crosscourt deep or down the line deep in the corner.

Variation
After the returner starts to attack every serve using all the hitting stances, the server should start backing up two feet at a time until he or she reaches the baseline, while continuing to serve. The server should alternate sides of the court from the deuce court to the advantage court and practice the same techniques. Players rotate positions after several minutes.

Tip
Split stepping is essential to reacting quickly and catching the ball out in front of the body.


p.s. 發球的人可以減少力量 但要用FULL SWING來練習發球動作
接發球的人需要做Split Step加快反應 然後瞬間讓身體向前來接發球

damiantsui

網球和其他運動一樣 最重要的是靈活的跑動 那麼怎樣的跑速和回轉才算標準
這裡有一個簡單的測試

Agility and Speed Testing

Hexagon Test

This test measures foot quickness when changing direction backward, foreward, and sideways while facing in one direction. Facing in the same direction during the test simulates facing your opponent during a match. The Hexagon also tests your ability to stabilize the body quickly between changes of direction because the body needs to be stable before you can perform the next jump. If the body is not stable, you will lose your balance.

Procedure

1. Use masking tape to create a hexagon on the ground (six sides with angles of 120 degrees.) Make sure all six sides are 24 inches (61 centimeters) long.
2. Stand in the middle of the hexagon and remain facing in the same driection throughout the test.
3. When your partner gives you the command "ready, go" begin jumping forward over the tape and immediately back into the hexagon. Your partner will time you with stopwatch.
4. Continue to face forward, jump over the next side and back to the middle. Repeat for each side.
5. Continue this pattern by jumping over all six sides and back to the middle each time for three full revolutions of the hexagon.
6. When the feet enter the hexagon after three full revolutions, your partner should stop the watch and record your time.
7. Give yourself one practice trial. Test yourself twice, recording both times with the stopwatch. Make a note of your best time.
8. Compare your scores with the ranges.

damiantsui

最近幾個月都去了幾個國家教球 所以很久沒更新
這個月遇上很多類型的學生和球員 每個人都有不同的問題 旁觀者清...可能我自己都有這些問題而從沒留心過 我把各種技巧分類為正手, 反手, 發球, VOLLEY, SMASH ,LOB AND DROP SHOT等弄了一個學生們常犯錯的簡單列表 今天我把常遇到學生正手出最多的問題列出來 給大家參考及留意一下自己有沒這方面的問題:

FOREHAND - 我們最重要 最常用的第一主流武器 留意下自己有沒以下的問題

1. INCORRECT GRIP
2. INCORRECT POINT OF CONTACT
3. BACKSWING IS TOO BIG
4. FACE OF RACQUET TOO OPEN OR THE OPPOSITE DURING THE BACKSWING
5. SLICING WHEN TRYING TO HIT TOPSPIN
6. FOLLOW THROUGH POOR
7. FOLLOW THROUGH TOO EXTREME
8. NOT JUDGING BALL TRAJECTORY CORRECTLY
9. FOOTWORK
10. BALANCE
11. NON DOMINANT ARM CROSSING OVER AND ACROSS THE RACQUET HAND
12. TOO LATE ON THE CONTACT DUE TO POOR BACKSWING
13. HEAD NOT STILL
14. LEG TOO STRAIGHT
15. LEANING BACKWARDS, WEIGHT ON THE BACKFOOT
16. BALL DROPPING TOO LOW

dhmpzl

damiantsui 发表于 2014-1-27 16:42
最近幾個月都去了幾個國家教球 所以很久沒更新
這個月遇上很多類型的學生和球員 每個人都有不同的問題 旁 ...

自查，学习中。谢谢

dhmpzl

damiantsui 发表于 2014-1-27 16:42
最近幾個月都去了幾個國家教球 所以很久沒更新
這個月遇上很多類型的學生和球員 每個人都有不同的問題 旁 ...

自查，学习中。谢谢