|
JENNIFER CHEN
|
Message from Coach Kim Grant
This Website is customized for you. We will keep track of your progress and your goals. We will share knowledge and information and update your status and make sure you can become the best tennis player of your ability. We will become your partners in improving your tennis. Remember we can only help you as much as you let us and you have to try your best to keep to your assignments and try really hard to follow the coaches' advice. Let's do this!
Good Luck and thank you for letting us help you.
Kim Grant Tennis Academy Team
Be The Exception!
This Website is customized for you. We will keep track of your progress and your goals. We will share knowledge and information and update your status and make sure you can become the best tennis player of your ability. We will become your partners in improving your tennis. Remember we can only help you as much as you let us and you have to try your best to keep to your assignments and try really hard to follow the coaches' advice. Let's do this!
Good Luck and thank you for letting us help you.
Kim Grant Tennis Academy Team
Be The Exception!
|
Age: 8 years Ball Color: Yellow Ball Birth Date: Equipment Racket
Physical Fitness
Goals for Player Short Term Goal
Practice and Deadlines Example: Complete foundation by December 2023 Back up to neutral when necessary Shot selection according to the 5 zones Forehand- more shape, bending the ball, side T's Date-2 weeks- 1 December 2023 Faster Serve !!!! Get better at Reading the opponents Get better at anticipating Take better of court positioning Get into the 3rd zone when hurting the player in the wings Tactical & Game/Match Play
Pattern Play
Technical
Mental & Emotional
Type of Coaching & Program
|
Coaches' Corner Date: 2022, 2023 Coach: Kim Grant Tournament Pathway
ITF PIN when 14 years old (World Ranking 18U) Make a Junior and Open ITF Pin EXAMPLE:
ITF INFORMATION
USTA INFORMATION
| ||||||
Reports from Kim Grant Tennis Academy
|
None at the moment
|
|
|
Images
|
Images of Top Players
|
|
|
|
Serve
|
|
|
|
Video Action
Training Plan- Part One
Corrected and improvement
|
Lesson Plan
Knowing Who you are and building your game around your talents, gifts, body and personality
|
Mental Training
Winning smart, strategic, offensive play?
1 Set up winning strategies against ANY type of opponent.
2 Stop being frustrated by pushers and moonballers after learning how to dictate play.
3 Create huge offensive openings by controlling the height, depth, and pace of your shots.
4 Strike fear in the hearts of your opponents by confidently putting away those short sitters.
5 Finally have an effective Plan B instead of playing right into a loss.
6 Never give away another match with unforced error after unforced error after learning how to play the percentages.
7 Frustrate your opponents by correctly using specialty shots like the drop shot and lob.
8 Set every point up for success by picking smart and effective serve targets.
9 Break serve more often after learning how to move and where to aim on the return of serve.
10 Stop wasting time on the practice court after learning countless cooperative and competitive drills.
11 Intimidate your opponents by approaching the net correctly and effectively.
12 Open up the court by using the inside-out and inside-in forehand like the pros.
13 Confuse your opponents by throwing in a serve and volley effectively.
1 Set up winning strategies against ANY type of opponent.
2 Stop being frustrated by pushers and moonballers after learning how to dictate play.
3 Create huge offensive openings by controlling the height, depth, and pace of your shots.
4 Strike fear in the hearts of your opponents by confidently putting away those short sitters.
5 Finally have an effective Plan B instead of playing right into a loss.
6 Never give away another match with unforced error after unforced error after learning how to play the percentages.
7 Frustrate your opponents by correctly using specialty shots like the drop shot and lob.
8 Set every point up for success by picking smart and effective serve targets.
9 Break serve more often after learning how to move and where to aim on the return of serve.
10 Stop wasting time on the practice court after learning countless cooperative and competitive drills.
11 Intimidate your opponents by approaching the net correctly and effectively.
12 Open up the court by using the inside-out and inside-in forehand like the pros.
13 Confuse your opponents by throwing in a serve and volley effectively.
Training Schedule October 2023
Monday:
- tennis 7:30-9pm with Coach Kim
Tuesday
- tennis 7:30-9pm with Coach Kim
Wednesday
- tennis 9:10-10:10am with Coach Kim at Winter Lodge
- tennis 4-5:30pm at Woodside High School with Coach Ema
Thursday
- tennis 7:30-9pm with Coach Ema
Friday
- tennis 8:10-9:10am with Coach Kim
- tennis 8-9pm with Coach Kim
- tennis 7:30-9pm with Coach Kim
Tuesday
- tennis 7:30-9pm with Coach Kim
Wednesday
- tennis 9:10-10:10am with Coach Kim at Winter Lodge
- tennis 4-5:30pm at Woodside High School with Coach Ema
Thursday
- tennis 7:30-9pm with Coach Ema
Friday
- tennis 8:10-9:10am with Coach Kim
- tennis 8-9pm with Coach Kim
Fitness Training
The most important physical aspects of a tennis player are:
- Endurance: Tennis is a physically demanding sport that requires players to have good cardiovascular endurance to sustain their performance throughout the match.
- Agility and Quickness: Tennis requires players to move quickly and change direction often, making agility and quickness crucial components of a successful player.
- Strength: Tennis players need to have good upper and lower body strength to generate power in their shots and maintain stability during movement.
- Flexibility: Tennis involves a lot of reaching, twisting, and turning, making flexibility essential for injury prevention and improved performance.
- Balance: Maintaining good balance is crucial for tennis players to stay stable during movements, generate power in their shots, and maintain control of the ball.
- Power: Tennis requires players to generate power in their shots, making the development of explosive power an important aspect of their training.
- Speed: Tennis requires players to move quickly and react quickly to their opponent's shots, making speed a critical component of their performance.
Monday:
- Warm-Up (5-10 minutes)
- Resistance Training:
- Squats: 3 sets of 8-12 reps
- Lunges: 4 sets of 8-12 reps (per leg) 2 sets lunge forward and 2 backwards.
- Open squats: 3 sets of 8-12 reps
- Closed squats: 3 sets of 8-12 reps
- Jump squats: 3 sets of 8-12 reps
- Reverse box jump + sprint (5 sets):
- Start on top of the box jump
- Jump down
- As soon as you touch the ground take 5 quick strides
- Cool-Down (5-10 minutes)
- Jog or walk: 5 minutes
- Static stretching: focus on stretching the legs (go to the list of stretches that are at the end)
- Warm-Up (5-10 minutes)
- Flexibility:
- FR (foam roller) Calves: Sit on the floor with your legs straight out in front of you and the foam roller under your calves. Use your hands to lift your hips off the ground and roll up and down your calves, focusing on any tight or sore spots.
- FR Hamstrings: Sit on the foam roller with your legs straight out in front of you and your hands on the ground behind you for support. Roll up and down your hamstrings, focusing on any tight or sore spots.
- FR Quadriceps: Lie face down with the foam roller under your thighs. Use your arms to lift your upper body off the ground and roll up and down your quads, focusing on any tight or sore spots.
- FR IT Band: Lie on your side with the foam roller under your hip and your top leg crossed over your bottom leg. Use your arms to lift your upper body off the ground and roll up and down your IT band, focusing on any tight or sore spots.
- FR Upper Back: Sit with the foam roller behind your upper back and your hands behind your head. Roll up and down your upper back, focusing on any tight or sore spots.
- FR Glutes: Sit on the foam roller with one foot crossed over the opposite knee. Roll back and forth over the glute of the crossed leg, focusing on any tight or sore spots. Flexibility Training:
- Core:
- 30 Crunches
- 25 side crunches (each side)
- 50 Bicycle crunches (each twist counts)
- 1 minute plank
- All that is one set. Do 2 sets
- Cool-Down (5-10 minutes)
Wednesday: Rest Day
Thursday:
- Warm-Up (5-10 minutes)
- Endurance training:
- Run 3 miles (Choose this or)
- Swim 30 minutes
- Core
- Superman: Lie on your stomach with your arms extended in front of you and your legs straight out behind you. Lift your arms, chest, and legs off the ground as high as you can, then lower back down. 20 reps
- Bird dog: Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lift your right arm and left leg off the ground, keeping your core engaged and your spine neutral. 15 reps/side
- Side planks: 30 sec each side
- Dead bug: Lie on your back with your arms extended towards the ceiling and your legs bent at 90 degrees. Slowly lower your right arm and left leg towards the ground, keeping your lower back pressed into the ground. Return to the starting position and repeat on the other side. 10 reps/ side
- All that is one set Do 2 sets
Friday:
- Warm-Up
- 15 minutes jog
- TRX workout
- TRX chest fly: Stand facing away from the anchor point with the TRX straps at mid-length. Hold the handles with your palms facing each other and lean forward slightly. Open your arms out to the sides, keeping your elbows slightly bent. Return to the starting position and repeat for 20 reps.
- TRX bicep curls: Stand facing the anchor point with the TRX straps at mid-length. Hold the handles with your palms facing up and lean back, extending your arms. Bend your elbows and curl your hands towards your shoulders. Lower back down and repeat for 20 reps.
- TRX tricep extensions: Stand facing the anchor point with the TRX straps at mid-length. Hold the handles with your palms facing down and lean forward slightly. Straighten your arms behind you, keeping your elbows close to your head. Bend your elbows and return to the starting position. Repeat for 20 reps.
- TRX Y fly: Stand facing away from the anchor point with the TRX straps at mid-length. Hold the handles with your palms facing each other and lean back, extending your arms. Open your arms out to the sides, forming a Y shape with your body. Return to the starting position and repeat for 20 reps.
- TRX rows: Stand facing the anchor point with the TRX straps at mid-length. Hold the handles with your palms facing each other and lean back, extending your arms. Pull your chest towards the handles, keeping your elbows close to your body. Lower back down and repeat for 20 reps.
- TRX push-ups: Place your hands in the TRX handles and come into a plank position with your feet together. Lower your chest towards the ground, keeping your elbows close to your body. Push back up and repeat for 20 reps.
- Core
- 30 Crunches
- Plank: 1min
- Side plank: 30 sec/side
- 50 bicycle crunches
- Superman: 20 reps
- Doing all that equals 1 set repeat 2 more times
Saturday: Recovery Day
Sunday:
Box Jumps:
• Stand in front of a sturdy box or platform
• Squat down and jump onto the box, landing with both feet
• Step back down to the starting position and repeat
• Repeat for 3 sets of 10 reps, with 30-60 seconds rest in between sets
Lateral Hops:
• Place two cones, markers, or other objects a few feet apart
• Stand between the cones and jump laterally over one cone and then the other, using both feet
• Repeat for 3 sets of 10 reps, with 30-60 seconds rest in between sets
Single-Leg Hops:
• Place two cones, markers, or other objects a few feet apart
• Stand on one leg and jump laterally over one cone and then the other, using only the standing leg
• Repeat for 3 sets of 10 reps on each leg, with 30-60 seconds rest in between sets
Agility Ladder Drills:
• Lay out an agility ladder on the ground
• Perform various agility ladder drills, such as two-foot hops, high knees, side shuffles, etc.
• Repeat for 3 sets of 10 reps, with 30-60 seconds rest in between sets
Skipping Drills:
• Skip forward and backward, focusing on quick and explosive movements
• Incorporate high knee skips, single leg skips, and other variations
• Repeat for 3 sets of 30 seconds, with 30-60 seconds rest in between sets.
Stretching:
There are two kinds of stretches, dynamic and static stretches:
Dynamic stretches involve moving your body through a range of motion. These stretches are designed to activate and warm up the muscles, increase blood flow, and prepare the body for physical activity. Static stretches involve holding a position for a period of time, typically between 10-30 seconds, without moving. These stretches are designed to improve flexibility, reduce muscle tension, and promote relaxation.
Dynamic stretches are typically considered better than static stretches for several reasons:
- Improved Performance: Dynamic stretching helps to increase blood flow and oxygenation to the muscles, which can lead to improved performance. It can also help to enhance muscular power and explosiveness, which are important in sports like tennis.
- Injury Prevention: Dynamic stretching can help to warm up the muscles and prepare them for the demands of the activity. This can help to reduce the risk of injury during exercise or sports activities.
- Increased Range of Motion: Dynamic stretching involves actively moving through a range of motion, which can help to increase flexibility and range of motion over time.
- Mental Preparation: Dynamic stretching can also help to mentally prepare you for the activity or sport by increasing focus and arousal levels.
Stretches list:
Hamstring Stretch: Sit on the ground with your legs straight out in front of you. Reach forward and grab your toes, pulling them back towards your body to feel a stretch in the back of your legs.
Quad Stretch: Stand on one leg and grab your other ankle, pulling it back towards your butt to feel a stretch in the front of your thigh.
Hip Flexor Stretch: Kneel on one knee with your other leg in front of you. Lean forward and push your hips forward to feel a stretch in the front of your hip.
Butterfly Stretch: Sit on the ground with your feet together and your knees out to the sides. Use your elbows to gently push your knees down towards the ground to feel a stretch in your inner thighs.
Seated Forward Bend: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your legs straight.
Calf Stretch: Stand facing a wall with your hands on the wall. Step one foot back and press your heel down towards the ground to feel a stretch in your calf.
Ankle Stretch: Sit on the ground with your legs straight out in front of you. Flex your toes up towards your shins to feel a stretch in your ankles.
IT Band Stretch: Stand with one foot crossed over the other. Lean towards the side of the crossed leg to feel a stretch in your outer thigh.
Glute Stretch: Lie on your back with one ankle crossed over the opposite knee. Grab the back of the uncrossed thigh and pull it towards your chest to feel a stretch in your glutes.
Adductor Stretch: Stand with your feet wider than shoulder-width apart. Lean to one side, bending the knee of the leg you're leaning towards to feel a stretch in your inner thigh.
Lunge Stretch: Step forward with one foot and lower your back knee down to the ground. Lean forward to feel a stretch in your hip flexors.
Pigeon Pose: Start on all fours and bring one leg forward, placing your knee behind your wrist. Slide your other leg back behind you and lean forward to feel a stretch in your hip.
Seated Half Pigeon: Sit with one leg extended straight out in front of you and the other leg bent in towards your body. Place your opposite hand on your bent knee and twist your body to feel a stretch in your hip.
Lizard Pose: Start on all fours and bring one foot up towards your hand. Lower your forearms to the ground and lean forward to feel a stretch in your hip.
Forward Fold with Shoulder Opener: Stand with your feet hip-width apart and fold forward, letting your arms dangle towards the ground. Clasp your hands behind your back and lift them up towards the ceiling to feel a stretch in your shoulders.
Chest Stretch: Stand with your feet hip-width apart and clasp your hands behind your back. Pull your shoulders back and lift your arms up to feel a stretch in your chest.
Triceps Stretch: Bring one arm up overhead and bend your elbow so your hand is behind your head. Use your other hand to gently pull your elbow back to feel a stretch in your triceps.
Bicep Stretch: Stand with your feet hip-width apart and reach one arm straight out in front of you. Use your other hand to gently pull your fingers back towards your wrist to feel a stretch in your biceps.
Activity |
Date |
Date |
Date |
Date |
Date |
Date |
Date |
Push Up (Tricep) |
- |
- |
- |
- |
- |
- |
- |
Sit Up |
- |
- |
- |
- |
- |
- |
- |
Plank |
- |
- |
- |
- |
- |
- |
- |
Side Plank |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
Video/Player/Match Analysis
Date-
Opponent
Score
Notes
Opponent
Score
Notes
- Plays too much in the middle
- Don't beat yourself
- +
- First ball hit into the corners
- Get on the other side of the court (what is your ball doing on the other side of the court) (she can only hurt you if your ball isn't good enough, either too short or not enough on it
- You are only as good as the power you can give and the power can give handle
- On defense, needs to be placed not just get it back
- Make it
- Place it
- Depth
- Spin
- Power