Simon James

Professional Tennis Coach | Strength & Conditioning Coach | Think, Prepare, Perform Like an Athlete

[Simon James @coachsimonjames]

Want to perform your best?

However…

Training Intensity 7/10
Training Attitude 5/10

Nutrition 3/10
Hydration 8/10
Physical Prep 5/10
Sport Specific Prep 9/10
Mental Preparation 2/10
Recovery 4/10
Education / Learning 6/10
Use of Support Team 7/10

= 56% of your best

[Simon James @coachsimonjames]

If you want to be exceptional at:

🏌️Golf - you must play golf
🏊‍♀️ Swimming - you must swim
🎾 Tennis - you must play tennis
🏃‍♀️ Running - you must run

Long distance running will not improve your tennis which is multi-directional movement and a different energy system.

[Simon James @coachsimonjames]

A few reasons why children drop out of sport...

- No ownership of the experience
- Afraid to make a mistake
- Pressure to perform
- It is no longer fun
- Lack of skills
- Boredom
- Burnout
- Parents

[Simon James @coachsimonjames]

Preparation: Build base strength and work capacity (conditioning). Work on technical aspects of the game.

Pre-competition: Build max strength and anaerobic capacity. Work on tactical elements of the game.

Competitive: Build explosive strength and speed/agility. Match practice.

[Simon James @coachsimonjames]

Do you warm up properly to perform your best?

Use RAMP to ensure you have thoroughly warmed up before competing or training.

R - Raise
A - Activate
M - Mobilise
P - Potentiate

[Simon James @coachsimonjames]

Who’s given yoga a go before?

As a coach or athlete flexibility and mobility is often an area not enough time is put into.

With lockdowns and limitations on sport around the world yoga is something you can do at home for free!

...it’s harder than it looks!

[Simon James @coachsimonjames]

Do you: doubt, stress, worry, fear, feel pressure?

Or...

Are you: strong, fast, powerful, focused, confident?

[Simon James @coachsimonjames]

Positive Self Talk

- I’m so bad
- I can’t play tennis
- I won’t be very good today as I’ve had 2 weeks off playing
- I can’t serve

...saying these things to yourself or out loud do not inspire confidence or belief in yourself.

Try to use positive self talk instead.

[Simon James @coachsimonjames]

@tennismade Hi @tennismade could I please ask who owns this account? Thank you

[Simon James @coachsimonjames]

Shoulder prehab exercises you could add into a warm up or start doing for your shoulder health:

☑️ Wall Angels
☑️ T, Y, W
☑️ Scalular Press Up
☑️ Band Pull Aparts
☑️ External Rotation (Dumbbell / Band)
☑️ Plate Truck Drivers
☑️ T3 Raise
☑️ Powell Raise

[Simon James @coachsimonjames]

When in a tennis match do you see players feeding the ball in underarm?

... never!

So why feed the ball in underarm in training?

I like to use an overarm feed. This does not have to go in the service box. This will develop serve and return which are essential to the game.

[Simon James @coachsimonjames]

Things you can do to help with your recovery after a match or training:

- Foam rolling
- Stretching
- Sleep
- Rehydrate (water)
- Remodel (protein)
- Refuel (carbohydrate)

[Simon James @coachsimonjames]

Tennis players...

Serve at targets daily to improve your accuracy and serving percentage.

This will increase your chance of winning a tennis match.

[Simon James @coachsimonjames]

Believe in yourself.

If you believe you are good at maths, science and English at school you will achieve more than those who put a cap on what they believe they can achieve.

This is the same with your sport. If you believe in yourself you will perform better.

[Simon James @coachsimonjames]

Winning a tennis match means putting the ball in the court one more time than your opponent.

Hitting flashy shots, trying to be too clever and hitting the ball too hard on every shot will not win you a tennis match.

Simplicity and balls in play wins more often.

[Simon James @coachsimonjames]

Use ‘except if’ rules when working on decision making in practice.

Example..

Must go cross court except if:
- you can step into the shot / court

As the coach give the game situation and let players come up with the ‘except if’ rule. This creates problems for players to solve.

[Simon James @coachsimonjames]

If you want to be the number 1 tennis player in the world you will need to win 55% of all the points you play throughout the year.

That means you need to be OK with losing 45% of all the points you play.

If you lose a point don’t be so hard on yourself...its one of the 45%.

[Simon James @coachsimonjames]

What do you bring to:
- the tennis court?
- your gym session?
- your workplace?

Intensity? Effort? Enthusiasm? Energy? Ideas? Good attitude? Hard work? Leadership? Positivity?

[Simon James @coachsimonjames]

What does an effective gym training session look like?

☑️ Increased strength & power
☑️ Improved movement
☑️ Improved conditioning
☑️ Improved mobility

✖️Loads & loads of exercises
✖️Hours & hours in the gym
✖️Lots of muscle soreness
✖️Speed and volume over technique

[Simon James @coachsimonjames]

When was the last time you can honestly say you pushed yourself physically?