Depth, Control and Pace on Ground Stroke

Leave a Comment » Filed in Tennis Drills & Training on March 1, 2012 by Mint Tree

Depth

  1. Hit at same power-level and incrementally increase power until ball reach baseline–either via string/racket setup or your own power.
  2. Hit at same power-level but clear the net higher.

Control

  1. Mentally–remember to “stay calm and control.” Example: Novak Djokovic & Andy Murray in 2012.
  2. Physically–hit at same power-level (to win more matches, must have DEPTH and patience to wait for “money/winner shot” and bravery to hit the “money/winner shot” with conviction).
  3. When preparing to hit the ball (instantly aim and hit), look at the ball and commit to hitting the ball; do not worry about what the opponent is doing (approach the net/etc.)!!!
  4. Controlled Winner Shot with Pace–the ball pace is faster than normal stroke but not all out => increase the output power from normal stroke consistently just enough for winner/high probability it will drop in. Increase explosive/fast racket speed at impact or hold racket tight and accelerate explosively fast at impact. Example: Novak Djokovic 2011-2012.
    *To develop money/winner shot: increase the power level on your controlled shot that you can CONSISTENTLY hit in!

Consistent Pace

  1. Fast and controlled pace–hit at same power-level; incrementally increase power until the desired fast pace with that level of power: string/racket setup or your own power.
  2. Ball speed bounced on opponent’s court–increase either by string/racket setup or stroke.

5th Testing of Overgrip Setup for 3 Dunlop Rackets

Leave a Comment » Filed in Tennis Equipment on December 27, 2011 by Mint Tree

Below is the 5th testing of various overgrip setup for 3 of my Dunlop AeroGel 300 Tour . All have been customized with total of 2-3 ounces of lead tapes at 3 and 9 o’clock, plus 4-6 ounces at the butt cap bottom, to make the more stable and -light. The previous lead tape at 10 and 2 o’clock plus additional weight at the butt cap makes racket #2 too heavy for me to handle currently.

*NOTE: the 3 rackets are strung with the same string setup (46 lb Pro Red Code Main x 48 lb NXT Cross) in order to get the feel of which is the best overgrip setup!

of the 3 Rackets:

  1. Racket #1: 2 Babolat VS Original and 1 Prince DuraTac+ at the top (best–each overgrip overlap each other’s like cork-screw shape)
  2. Racket #2: 2 Babolat VS Original Overgrips and 1 at the top
  3. Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac+ at the top (current–this was what I liked)

Overgrip Setup I Have Previously Tested:

Tested in 4th Overgrip Setup Testing:

  1. Racket #1: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Prince DuraTac+ at the top (feel small)
  2. Racket #2: 2 Babolat VS Original Overgrips and 1 Prince DuraTac+ at the top
  3. Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac+ at the top (a little big)

Tested in 3rd Overgrip Setup Testing:

  1. Racket #1 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 2 Babolat VS Original, and 1 Yonex Super Grab at the top (feels big)
  2. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original Overgrips and 1 Wilson Pro Overgrip at the top (too small)
  3. Racket #3 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original, and 1 Wilson Pro Overgrip at the top (too small)

Tested in 2nd Overgrip Setup Testing:

  1. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross): 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)
  2. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross):: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Wilson Pro Overgrip at the top (a little small grip)
  3. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original Overgrips and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)
  4. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (not good = too bulky)
  5. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross):2 Babolat VS Original, and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)

Tested in 1st Overgrip Setup Testing:

  1. Racket #1: 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (too small grip)
  2. Racket #2: 1 Babolat VS Original, 1 Yonex Super Grab, and 1 Babolat VS Original at the top (Babolat VS Original lasted 1 day of play)
  3. Racket #3: 1 Wilson Pro Overgrip and 1 Babolat VS Original at the top (too small grip)

Overgrip Setup I Can Test:

  • Racket #1: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Prince ResiPro at the top
  • Racket #1: 1 Yonex SuperGrab and 1 Wilson Pro Overgrip at the top
  • Racket #2: 2 Babolat VS Original overgrips and 1 Prince ResiPro at the top
  • Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac at the top
Related searches on dunlop 4hundred, dunlop 3hundred plus

Tennis Nutrition Plan #1 for Tennis Training Program #1

Leave a Comment » Filed in Tennis Drills & Training, Tennis Nutrition on October 5, 2011 by Mint Tree

“Eat, Eat, and Eat! 2x”

Currently, I’m trying out this Tennis Nutrition Plan #1 for my current Tennis Training Program #1 for Half-time Student. I’m a half-time student until 2012 Spring Term, 5’5” tall and currently weight 132 pounds.

Tennis Nutrition Plan Goals:

  1. recover Faster
  2. reduce Muscle Fatigue
  3. prevent Muscle Damage & Injury
  4. increase “Sufficient” Muscle Growth for Strength & Endurance

*NOTE: to help the body copes with the intensity of the training program, eat properly 4 Main Meals and 2 Supplemental Snack Meals everyday. Main Meal before long duration physical activities should contain high carbohydrates.

Tennis Nutrition Plan Overview

Monday/Wednesday Evening Singles Match:

  1. 8am Main Breakfast (Meal 1)
  2. 8:15-9:30am Morning Workout Session 1 [Outside]
  3. 9:30am Protein Shake & Fruit Snack (Meal 2)
  4. 9:30-9:45am Short Rest after Morning Workout Session 1
  5. 10am Main Lunch (Meal 3)
  6. 10:30-11:30am Morning Workout Session 2 [Inside]
  7. 11:45am Protein Shake & Fruit Snack (Meal 4)
  8. 12:30-4pm Afternoon Rest at School
  9. 4pm Main Evening Meal & 2 NOS Tablets (Meal 5)
  10. 6-8:30pm Evening Singles Match
  11. 9pm Main Night Meal & Protein Shake (Meal 6)
  12. 11pm Bedtime L-Glutamine (Optional)

Tuesday/Thursday/Friday Evening Training:

  1. 8am Main Breakfast (Meal 1)
  2. 8:15-9:30am Morning Workout Session 1 [Outside]
  3. 9:30am Protein Shake & Fruit Snack (Meal 2)
  4. 9:30-9:45am Short Rest after Morning Workout Session 1
  5. 10am Main Lunch (Meal 3)
  6. 10:30-11:30am Morning Workout Session 2 [Inside]
  7. 11:45am Protein Shake & Fruit Snack (Meal 4)
  8. 12:30-4pm Afternoon Rest at School
  9. 4pm Main Evening Meal + 2 NOS Tablets (Meal 5)
  10. 6-8:30pm Evening Training: Speed, Agility, Endurance & Tennis Experience
  11. 9pm Main Night Meal + Protein Shake (Meal 6)
  12. 11pm Bedtime L-Glutamine (Optional)

Saturday/Sunday Morning Doubles Match:

  1. 8am Main Breakfast (Meal 1)
  2. 8:30am-12pm Morning Doubles Matches
  3. 12pm Protein Shake & Fruit Snack (Meal 2)
  4. 12:30-1pm Short Rest before Main Afternoon Lunch
  5. 1pm Main Afternoon Lunch (Meal 3)
  6. 1-4pm Long Rest in Afternoon
  7. 4pm Main Evening Meal (Meal 4)
  8. 4pm-8pm Long Rest in Evening
  9. 8pm Main Night Meal (Meal 5)
  10. 11pm Protein Shake before Bed (Meal 6)

Tennis Nutrition Plan Details

Monday/Wednesday Evening Singles Match:

  1. Main Breakfast (Meal 1): 1 high-carb frozen dinner & 1 cup cereal + 1 cup 2% fat milk
  2. Morning Workout Session 1 [Outside]: Strength, Endurance, Flexibility
  3. Protein Shake & Fruit Snack (Meal 2): 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine & Fruit
  4. Short Rest after Morning Workout 1
  5. Main Lunch (Meal 3): 3 oz meat/fish + rice  + vegetables + 1 glass juice
  6. Morning Workout Session 2 [Inside]: Strength, Flexibility
  7. Protein Shake & Fruit Snack (Meal 4): 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine & Fruit
  8. Afternoon Rest at School
  9. Main Evening Meal & 2 NOS Tablets (Meal 5): 1 high-carb frozen dinner & 3 oz meat/fish + rice + vegetables + 1 glass juice
  10. Evening Singles Match
  11. Main Night Meal & Protein Shake (Meal 6): 3 oz meat/fish + rice + vegetables + 1 glass juice & 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine
  12. Bedtime L-Glutamine (Optional)

Tuesday/Thursday/Friday Evening Training:

  1. Main Breakfast (Meal 1): 1 high-carb frozen dinner & 1 cup cereal + 1 cup 2% fat milk
  2. Morning Workout Session 1 [Outside]: Strength, Endurance, Flexibility
  3. Protein Shake & Fruit Snack (Meal 2): 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine & Fruit
  4. Short Rest after Morning Workout 1
  5. Main Lunch (Meal 3): 3 oz meat/fish + rice  + vegetables + 1 glass juice
  6. Morning Workout Session 2 [Inside]: Strength, Flexibility
  7. Protein Shake & Fruit Snack (Meal 4): 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine & Fruit
  8. Afternoon Rest at School
  9. Main Evening Meal & 2 NOS Tablets (Meal 5): 1 high-carb frozen dinner & 3 oz meat/fish + rice + vegetables + 1 glass juice
  10. Evening Training: Speed, Agility, Endurance & Tennis Experience
  11. Main Night Meal & Protein Shake (Meal 6): 3 oz meat/fish + rice + vegetables + 1 glass juice & 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine
  12. Bedtime L-Glutamine (Optional)

Saturday/Sunday Morning Doubles Match:

  1. Main Breakfast (Meal 1): 3 oz meat + 1 scrambled egg + bread + 1 glass juice & 1 granola bar + 2 NOS Tablets
  2. Morning Doubles Matches
  3. Protein Shake & Fruit Snack (Meal 2): 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine & Fruit
  4. Short Rest before Main Afternoon Lunch
  5. Main Afternoon Lunch (Meal 3): 3 oz meat/fish + rice  + vegetables + 1 glass juice
  6. Long Rest in Afternoon
  7. Main Evening Meal (Meal 4): 3 oz meat/fish + rice + vegetables + 1 glass juice
  8. Long Rest in Evening
  9. Main Night Meal (Meal 5): 3 oz meat/fish + rice + vegetables + 1 glass juice
  10. Protein Shake before Bed (Meal 6): 1 1/4 scoop of protein powder + 1 cup of 2% fat milk + 1/2 tsp L-Glutamine

*NOTE: 6 meals per day = 200g Carbohydrates + 180g Protein + 2000 Calories. Each meal has about 25-30 grams of protein. 25-30g x 6 meals = 150g-180g of Protein per Day.

Toxic Metals Report of Protein Supplements

protein drinks 294x300 Tennis Nutrition Plan #1 for Tennis Training Program #1

  • Arsenic:  15 µg per day USP limit
  • Cadmium: 5 µg per day USP limit
  • Lead: 10 µg per day USP limit
  • Mercury: 15 µg per day USP limit

*By ConsumerReports.org, arsenic, lead, and mercury rank Nos. 1, 2, and 3, and cadmium at No. 7 in the FDA list of 275 hazardous toxic substances.

Morning Physical Training Routine for Tennis

1 Comment » Filed in Tennis Drills & Training, Tennis Exercise on October 4, 2011 by Mint Tree

“Discipline. Discipline. Discipline…”

Morning Physical Training Routine Goals:

  1. increase Strength (Muscular) — Resistance Exercises
  2. increase Endurance (Cardiovascular & Muscular) — Running/Biking
  3. increase Flexibility (Joint & Muscular) — Stretches

*NOTE: Muscles that do not have the “(Supporting)” label are the Main muscles used in tennis. Do most exercises in 3 sets of 8-10 reps for Session 1 and Session 2. Once comfortably done 10 reps, increase the weight resistance.

Session 1: Morning Exercises Before Stretching (25-30 minutes)

Arm & Shoulder Exercises (Strength)

  1. Biceps Muscle: sitting, 15-lb biceps curl (3 sets of 10 reps), add w**st ***gths
  2. Wrist/Elbow/Forearm Muscle: sitting, 8-lb w**st lift (3 sets of 10 reps)
  3. Wrist Muscle: sitting, 10-lb hand down w**st twist (3 sets of 10 reps)
  4. Wrist Muscle: sitting, 10-lb hand to the front w**st twist (3 sets of 10 reps)
  5. Triceps/Elbow/Pectoral/Shoulder Muscle: chair push-up (3 sets of 15-30 reps)
  6. Triceps/Elbow Muscle: standing, 15-lb overhead chop (3 sets of 10 reps)
  7. Forearm/Shoulder Muscle: standing, 10-lb front raise (3 sets of 10 reps)
  8. Forearm/Shoulder Muscle: standing, 10-lb side raise (3 sets of 10 reps)
  9. Forearm/Elbow/Shoulder Muscle: standing, 10-lb side pull (3 sets of 10 reps)
  10. Forearm/Biceps/Trapezius Muscle: standing, 10-lb overhead push up (3 sets of 10 reps)

Leg Exercises (Strength)

  1. Quadriceps Muscle: standing, squat with 8-lb on each hand (3 sets of 20 reps)
  2. Knee Muscle: standing, knee twirl (3 sets of 20 reps)
  3. Jumping Jack Exercise: to stretch arms, legs and bodily muscles (60 jumps)

Morning Warm-up Stretches Before Running (5 minutes)

  1. Calf Stretch: 30 seconds per leg
  2. Quad Stretch: 30 seconds per leg
  3. Quad & Back Stretch: 30 seconds per leg
  4. Back & Quad Stretch with Opposite High Kick: 30 seconds per leg
  5. Back Stretch with Opposite High Knee: 30 seconds per leg
  6. Body & Arm Twist and/or Skating (for Back & Oblique and Leg): 30 seconds for Twist, 30 seconds for Skating
  7. Body & Leg Twist for Back & Leg: 30 seconds per leg
  8. Whole Leg Lift & Shake: 30 seconds per leg
  9. Back Pain Relief: rotate hip while fingers pressing against back
  10. Back Stretch: touch toe of opposite leg for 3 sets of 30 reps
  11. Back Stretch: cross legs and bend down, then hold 30s per leg
  12. Back Stretch with 15-lb: bend up and down 3 sets of 30 reps
  13. Whole Arm & Back Stretch (hold fingers palm up in the sky, up & down toes): 30s per arm
  14. Deltoids Stretch: 30 seconds per arm
  15. Deltoids & Back Stretch (pull arm down to opposite leg): 2 sets of 30 seconds
  16. Triceps Stretch (over-the- pull):  30 seconds per arm
  17. Elbow & Biceps Stretch (grab fingers behind back): 30 seconds per arm
  18. Neck Stretch (use hand as resistance): 30 seconds per 4 cardinal directions

Morning-Run 4 Laps or 2.5 Miles Routine (30-40 minutes)

*NOTE: if it’s too hot/sunny/raining, instead of running, air-bike or jump rope in moderate resistance with 5-lb on each a**le (15-30 minutes).

  1. Watch, sunscreen, hat & house key
  2. 1 lb w**st ***gths running but will increase in weight resistances in the future
  3. Add 1 lb a**le ***gths
  • Lap 1: warm-up slow run (time this lap)
  • Lap 2: slow-medium pace run (time this lap)
  • Lap 3: consistent shuffle steps run, 1/2 lap per left and right leg (time this lap)
  • Lap 4: consistent carioca steps run, 1/2 lap per left and right leg (time this lap)

Session 2: After Morning-Run Stretches (5 minutes)

  1. Calf Stretch: 30 seconds per leg
  2. Quad Stretch: 30 seconds per leg
  3. Quad & Back Stretch: 30 seconds per leg
  4. Whole Leg Lift & Shake: 30 seconds per leg
  5. Back Pain Relief: rotate hip while fingers pressing against back
  6. Whole Arm & Back Stretch (hold fingers palm up in the sky, up & down toes): 30 seconds per arm
  7. Neck Stretch (use hand as resistance): 30 seconds per 4 cardinal directions
  8. Elbow & Biceps Stretch (grab fingers behind back): 30 seconds per arm

Morning Yoga Mat Exercise (45 minutes)

Front & Back Torso Exercises (Strength)

  1. Trapezius Muscle above Shoulder on Back: 15-lb overhead pull and push (3 sets of 10 reps)
  2. Pectoral/Triceps/Elbow/Shoulder Muscle: no knee or knee push-up (3 sets of 15-30 reps)
  3. Abs (Supporting) Muscle: crunch, situp or curl (3 sets of 20-30 reps)
  4. Anterior Serratus (Supporting) Muscle under Pectoral: sitting, 10-lb w**st weight oblique turn (3 sets per 20 reps)
  5. Latissimus Dorsi (Supporting) Muscle above Back: standing bending, 10-lb w**st weight turns (3 sets per 20 reps)
  6. Back Muscle: lying, trunk lift (3 sets of 15 reps)
  7. Back/Ab Muscle: lying, lift both legs up with 0-lb a**le ***gths
  8. Back Muscle: lying, superman (3 sets of 15 reps)

Leg & Hip Exercises (Strength)

  1. Quadriceps Muscle: standing, squat (3 sets of 20 reps), add 10-lb on each hand
  2. Hip Muscle: lying, side-body leg lift with 5-lb a**le ***gths (3 sets of 15 reps)
  3. Hip/Ab/Back Muscle: lying, side-body trunk lift with 0-lb belt (3 sets of 15 reps)
  4. Gluteus Muscle: on-knee, leg raise with 5-lb a**le ***gths (3 sets of 20 reps)
  5. Knee Muscle: standing, knee twirl (3 sets of 20 reps)
  6. Knee/Calf Muscle: sitting, lift both legs with 20-lb belt (3 sets of 20 reps)
  7. Hamstring (Supporting) Muscle: standing, lift leg backward with 5-lb a**le ***gths (3 sets of 15 reps)

Morning Yoga Mat Stretches or in Bed (5-10 minutes)

back spine stretches 225x300 Morning Physical Training Routine for Tennis

Muscles used in Tennis & Muscular System Picture

Muscular System Front Back 281x300 Morning Physical Training Routine for Tennis

Evening Physical Training Routine for Tennis

1 Comment » Filed in Tennis Drills & Training, Tennis Footwork on October 3, 2011 by Mint Tree

 ”Training. Training… Training. Training…”

Evening Physical Training Goals:

  1. increase Speed (Leg & Arm Speed)
  2. increase Agility (Explosive Changes of Directions)
  3. increase Endurance (Cardiovascular & Muscular)
  4. sustain Flexibility

*NOTE: Tuesday & Thursday evening physical training may be with the but without using the tennis ball.

Warm-up Run, Stretches and Drills (10-15 min)

Warm-up 4 Laps Run around

  1. Lap 1: kick heel to back of knee run to loosen up knee joint.
  2. Lap 2: shuffle steps with arm clapping (side-by-side step jumping jack)
  3. Lap 3: carioca steps with left leg
  4. Lap 4: carioca steps with right leg

Warm-up Stretches

Arm Stretches:

  1. Pull hand/arm behind back: 30s per arm
  2. Pull arm behind back across: 30s per arm
  3. Deltoids Stretch: 30s per arm
  4. Pull elbow overhead: 30s per arm
  5. Bend over with Right hand to Left leg, vice versa: 30s per arm

Leg Stretches:

  1. Calf stretch: 30s per leg
  2. Quad stretch: 30s per leg
  3. Bend over with to left leg: 30s per leg
  4. Glut & hamstring stretch (sit and bend over): 30s per leg
  5. Left leg extended kick to Right, vice versa: 30s per leg

Warm-up Agility Drills

  1. Side-side steps across double & single line: until tire
  2. Up-and-down boxing steps on double line: until tire
  3. Up-and-down hoping on double line: until tire
  4. Surfing/skating left and right leg launch: until tire
  5. Square box drill: until tire

Live Match Simulation and Speed Drills (1-2 hrs)

6 Games Simulation Drill with Racket (30 min)

  1. Add 1-lb a**le ***gths and/or 1-lb w**st ***gths
  2. Serve: ball throw placement, serve aim, cross-court shot after serve
  3. Split-steps & corner-to-corner ground strokes
  4. Serve Return: return & recovery, corner-to-corner quick shuffle steps

Live Match Speed Drill with Racket (30-90 min)

  1. Quick footwork recovery and quick breathing recovery
  2. Sprint to return the ball from one corner to the other (4 times = 1 games)
  3. Do the sprinting for 6 games (30 min) or 18 games (90 min)
  4. 30-60s rest for each 2 games

Optional Endurance Training (30 min)

  • Run 20-30 minutes around tennis court (2.5-3.5 miles)


4th Testing of Overgrip Setup for 3 Dunlop Rackets

Leave a Comment » Filed in Tennis Equipment on October 2, 2011 by Mint Tree

Below is the 4th testing of various for 3 of my Dunlop AeroGel 300 Tour rackets. All rackets have been customized with total of 2-3 ounces of lead tapes at 3 and 9 o’clock, plus 4-6 ounces at the butt cap bottom, to make the rackets more stable and head-light. The previous lead tape at 10 and 2 o’clock plus additional weight at the butt cap makes racket #2 too heavy for me to handle currently.

*NOTE: the 3 rackets are strung with the same string setup (58 lb Spiky Shark Main x 64 lb NXT Cross) in order to get the feel of which is the setup!

of the 3 Rackets:

  1. Racket #1: 1 , 1 Babolat VS Original and 1 Prince DuraTac+ at the top (feel small)
  2. Racket #2: 2 Babolat VS Original and 1 Prince DuraTac+ at the top
  3. Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac+ at the top (current–this was what I liked)

Overgrip Setup I Have Previously Tested:

Tested in 3rd Overgrip Setup Testing:

  1. Racket #1 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 2 Babolat VS Original, and 1 Yonex Super Grab at the top (feels big)
  2. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original Overgrips and 1 Wilson Pro Overgrip at the top (too small)
  3. Racket #3 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original, and 1 Wilson Pro Overgrip at the top (too small)

Tested in 2nd Overgrip Setup Testing:

  1. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross): 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)
  2. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross):: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Wilson Pro Overgrip at the top (a little small grip)
  3. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original Overgrips and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)
  4. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (not good = too bulky)
  5. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross):2 Babolat VS Original, and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)

Tested in 1st Overgrip Setup Testing:

  1. Racket #1: 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (too small grip)
  2. Racket #2: 1 Babolat VS Original, 1 Yonex Super Grab, and 1 Babolat VS Original at the top (Babolat VS Original lasted 1 day of play)
  3. Racket #3: 1 Wilson Pro Overgrip and 1 Babolat VS Original at the top (too small grip)

Overgrip Setup I Can Test:

  • Racket #1: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Prince ResiPro at the top
  • Racket #1: 1 Yonex SuperGrab and 1 Wilson Pro Overgrip at the top
  • Racket #2: 2 Babolat VS Original overgrips and 1 Prince ResiPro at the top
  • Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac at the top

3rd Testing of Overgrip Setup for 3 Dunlop Rackets

Leave a Comment » Filed in Tennis Equipment on September 25, 2011 by Mint Tree

The result of the previous 2 setup testings was that Yonex Super Grab lost tackiness/traction too quickly after 2-3 sessions, compared to Prince DuraTac+ and .

Anyway. below is the third testing of various overgrip setup for 3 of my Dunlop AeroGel 300 Tour . All have been customized with total of 2-3 ounces of lead tapes at 3 and 9 o’clock (2 and 10 o’clock for racket #2), plus 4-6 ounces at the butt cap bottom, to make the more stable and head-light.

*NOTE: the 3 rackets are strung with the same or similar string setup in order to get the feel of which is the best overgrip setup!

of the 3 Rackets:

  1. Racket #1 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac+ at the top (current–this was what I liked)
  2. Racket #1 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 2 Babolat VS Original, and 1 Wilson Pro Overgrip at the top (too small)
  3. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original and 1 Wilson Pro Overgrip at the top (too small)

Overgrip Setup I Have Previously Tested:

Tested in 1st Overgrip Setup Testing:

  1. Racket #1: 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (too small grip)
  2. Racket #2: 1 Babolat VS Original, 1 Yonex Super Grab, and 1 Babolat VS Original at the top (Babolat VS Original lasted 1 day of play)
  3. Racket #3: 1 Wilson Pro Overgrip and 1 Babolat VS Original at the top (too small grip)

Tested in 2nd Overgrip Setup Testing:

  1. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross): 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)
  2. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross):: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Wilson Pro Overgrip at the top (a little small grip)
  3. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original Overgrips and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)
  4. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (not good = too bulky)
  5. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross):2 Babolat VS Original, and 1 Yonex Super Grab at the top (Yonex lost tackiness too quickly)

Overgrip Setup I Can Test:

  • Racket #1: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Prince ResiPro at the top
  • Racket #1: 1 Yonex SuperGrab and 1 Wilson Pro Overgrip at the top
  • Racket #2: 2 Babolat VS Original overgrips and 1 Prince ResiPro at the top
  • Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac at the top
  1. Racket #1 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 2 Babolat VS Original, and 1 Yonex Super Grab at the top (feels big)

Morning Stretching, Running & Exercise Routine

Leave a Comment » Filed in Tennis Drills & Training, Tennis Exercise on July 7, 2011 by Mint Tree

“Discipline. Discipline. Discipline…”

Morning Warm-up Stretches Before Running (15-30 minutes)

  1. Jumping Jack Exercise: to stretch arms and legs’ muscles (60 jumps)
  2. Calf Stretch: 30 seconds per leg
  3. Quad Stretch: 30 seconds per leg
  4. Quad & Back Stretch: 30 seconds per leg
  5. Back & Quad Stretch with Opposite High Kick: 30 seconds per leg
  6. Back Stretch with Opposite High Knee: 30 seconds per leg
  7. Body & Arm Twist and/or Skating (for Back & Oblique and Leg): 30 seconds for Twist, 30 seconds for Skating
  8. Body & Leg Twist for Back & Leg: 30 seconds per leg
  9. Whole Leg Lift & Shake: 30 seconds per leg
  10. Back Pain Relief: rotate hip while fingers pressing against back
  11. (10 lb dumb-bell): 5 sets of 10 reps on each arm (add w**st ***gths)
  12. Whole Arm & Back Stretch (hold fingers palm up in the sky, up & down toes): 30 seconds per arm
  13. Deltoids Stretch: 30 seconds per arm
  14. Chair Push-up: 3 sets of 15-30 reps
  15. Deltoids & Back Stretch (pull arm down to opposite leg): 2 sets of 30 seconds
  16. Triceps Stretch (over-the- pull):  30 seconds per arm
  17. Elbow & Forearm (1 lb dumb-bell): 5 sets of 10 reps on right w**st lifting
  18. Elbow & Biceps Stretch (grab fingers behind back): 30 seconds per arm
  19. Neck Stretch (use hand as resistance): 30 seconds per 4 cardinal directions

Morning-Run 4 Laps or 2.5 Miles Routine (30-40 minutes)

  1. Watch, sunscreen, hat & house key
  2. 1 lb w**st ***gths running but will increase in weight resistances in the future
  3. Add 1 lb leg ***gths when K-swiss Ultrascendor MID arrives (about 1 week from now)
  • Lap 1: warm-up slow run (time this lap)
  • Lap 2: slow-medium pace run (time this lap)
  • Lap 3: consistent carioca steps run, 1/2 lap per left and right leg (time this lap)
  • Lap 4: consistent cross steps run, 1/2 lap per left and right leg (time this lap)

After Morning-Run Stretches (10-15 minutes)

  1. Calf Stretch: 30 seconds per leg
  2. Quad Stretch: 30 seconds per leg
  3. Quad & Back Stretch: 30 seconds per leg
  4. Whole Leg Lift & Shake: 30 seconds per leg
  5. Back Pain Relief: rotate hip while fingers pressing against back
  6. Whole Arm & Back Stretch (hold fingers palm up in the sky, up & down toes): 30 seconds per arm
  7. Neck Stretch (use hand as resistance): 30 seconds per 4 cardinal directions
  8. Elbow & Biceps Stretch (grab fingers behind back): 30 seconds per arm

Morning Yoga Mat Exercise (30-60 minutes)

  1. Knee Push-up (for elbow & shoulder): 3 sets per 20-30 reps
  2. Trunk Lift: 5 sets per 10 reps
  3. Side Body Trunk Lift
  4. Wrist Lift for Elbow & Forearm (1 lb dumb-bell):  5 sets of 10 reps on right w**st lifting
  5. Abdominal Situp: 3 sets per 30 reps
  6. Oblique Turn (1 lb w**st ***gths): 3 sets per 20 reps
  7. Lift Both Legs While Lying Down (0 lb a**le ***gths):
  8. On-floor Superman (0 lb w**st and 0 lb a**le ***gths)
  9. On-knee Superman (0 lb w**st and 0 lb a**le ***gths)

Morning Yoga Mat Stretches or in Bed (10-15 minutes)

back spine stretches 225x300 Morning Stretching, Running & Exercise Routine

Related searches on runner stretch, knee stretch, Runners stretch

Evening Stretching, Exercise & Running Routine

Leave a Comment » Filed in Tennis Drills & Training, Tennis Exercise on July 7, 2011 by Mint Tree

 ”Running. Running… Running. Running…”

Evening Warm-up Stretching & Exercise (15-30 minutes)

  1. Jumping Jack Exercise: 60 jumps
  2. Calf Stretch: 30 seconds per leg
  3. Quad Stretch: 30 seconds per leg
  4. Quad & Back Stretch: 30 seconds per leg
  5. Back & Quad Stretch with Opposite High Kick: 30 seconds per leg
  6. Back Stretch with Opposite High Knee: 30 seconds per leg
  7. Body & Arm Twist and/or Skating (for Back & Oblique and Leg): 30 seconds for Twist, 30 seconds for Skating
  8. Body & Leg Twist for Back & Leg: 30 seconds per leg
  9. Whole Leg Lift & Shake: 30 seconds per leg
  10. Back Pain Relief: rotate hip while fingers pressing against back
  11. (10 lb dumb-bell): 5 sets of 10 reps on each arm (add w**st ***gths)
  12. Whole Arm & Back Stretch (hold fingers palm up in the sky, up & down toes): 30 seconds per arm
  13. Deltoids Stretch: 30 seconds per arm
  14. Chair Push-up: 3 sets of 15-30 reps
  15. Deltoids & Back Stretch (pull arm down to opposite leg): 2 sets of 30 seconds
  16. Triceps Stretch (over-the- pull):  30 seconds per arm
  17. Elbow & Forearm (1 lb dumb-bell): 5 sets of 10 reps on right w**st lifting
  18. Elbow & Biceps Stretch (grab fingers behind back): 30 seconds per arm
  19. Neck Stretch (use hand as resistance): 30 seconds per 4 cardinal directions
  20. Jump Rope Exercise: 60 jumps

Evening Run 4 Laps or 2.5 Miles Routine (30-40 minutes)

  1. After the Matches or Live Games Training 4 laps run
  2. Wear watch for Live Games Training Timing
  3. 1 lb w**st ***gths running but will increase in weight resistances in the future
  4. Add 1 lb leg ***gths when K-swiss Ultrascendor MID arrives (about 1 week from now)
  • Lap 1: warm-up slow run (time this lap)
  • Lap 2: medium pace run (time this lap)
  • Lap 3: consistent carioca steps run, 1/2 lap per left and right leg (time this lap)
  • Lap 4: consistent cross steps run, 1/2 lap per left and right leg (time this lap)

2nd Testing of Overgrip Setup for 3 Rackets

2 Comments » Filed in Tennis Equipment on July 1, 2011 by Mint Tree

As I posted previously, I have been testing various setup for my 3 Dunlop AeroGel 300 Tour rackets. All have been customized with total of 2-3 ounces of lead tapes at 3 and 9 o’clock, plus 4-6 ounces at the butt cap bottom, to make the rackets more stable and -light.

*NOTE: I need to get the same or similar string setup for all 3 rackets in order to get the feel of which is the best !

Current Overgrip Setup of the 3 Rackets:

  1. Racket #1 (59 lb Pro Red Code Main x 63 lb Wilson NXT Cross): 1 Wilson , 1 VS Original and 1 at the top
  2. Racket #2 (58 lb Spiky Shark Main x 64 lb Wilson NXT Cross): 2 Babolat VS Original Overgrips and 1 Yonex Super Grab at the top
  3. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross):2 Babolat VS Original, and 1 Wilson Pro Overgrip at the top (current)
  4. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac at the top (this was what I liked)
  5. Racket #3 (57 lb Spiky Shark Main x 65 lb Wilson NXT Cross): 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Yonex Super Grab at the top (not good setup)

Overgrip Setup I Can Easily Test:

  1. Racket #1: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Wilson Pro Overgrip at the top
  2. Racket #2: 2 Babolat VS Original Overgrips and 1 Wilson Pro Overgrip at the top
  3. Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Wilson Pro Overgrip at the top

Other Overgrip Setup I Can Test:

  • Racket #1: 1 Wilson Pro Overgrip, 1 Babolat VS Original and 1 Prince ResiPro at the top
  • Racket #1: 1 Yonex SuperGrab and 1 Wilson Pro Overgrip at the top
  • Racket #2: 2 Babolat VS Original overgrips and 1 Wilson Pro Overgrip at the top
  • Racket #2: 2 Babolat VS Original overgrips and 1 Prince ResiPro at the top
  • Racket #3: 1 Babolat VS Original, 1 Wilson Pro Overgrip and 1 Prince DuraTac at the top