1. TENNIS AT HOME

    TENNIS AT HOME

    WALL DRILL

    One of the best ways you can improve your tennis game is by hitting against a tennis backboard or wall.

    You need a hard surface, a Tennis ball and a racket for this drill.Hit the Tennis ball against the surface and improve your skills

    Stroke to practice:

    Forehand and backhand volleys.


    PRACTICE WITH SHADOW SWINGING


    You only need a mirror for this process.This drill will help you to face tough opponent and will increase your muscle strength.

    Stand in front of a mirror and practice your ground strokes, both forehand and backhand.

    Take note of important technical details such as hip and shoulder movement, proper weight transfer during the swinging motion.


    THE SERVE PRONATION DRILL

    You need a racket and a very little room, just a few feet of space for your practice.

    Hold your racket in your hitting arm. Simply turn your hand upside down.

    This will cause the racket lift from the right side to the left for the right-handed players. This is called pronation.

    Start with 10 reps and build up to at least 25 without stopping. Follow this method every day in the morning and the evening or

    any free time you have. It is also a great exercise to keep you healthyYou will see improvement in your service and overheads.


    THE BOUNCING BALL RACKET DRILL

    This practice will build up your forearm muscles and also increase hand-eye coordination.

    You will need a racket and a Tennis ball to practice this drill.

    First hold the racket and the hitting side of the racket string should be skywards.

    Bounce the ball off the string as many times as possible without stopping.


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  2. INDOOR YOGA AND STRETCH

    Yoga and Stretch Benefits

    Implementing yoga and stretching into your weekly routine has benefits physically and mentally.

    Helping to reduce stres and anxiety. 

    Stretching aids in improving your mental health and physical benefits such as increased flexibility, increased muscle strength. 

    Yoga could also aid in reducing  chronic pain and help improve the quality of your sleep. 

    Exercises To Try Home

    1. Standing  Forward Fold

    1. Exhale forward, bend forward at the hips, 

    2. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.

    3.  As you let your head hang down, feel the spine stretching in opposite directions .Press the hips up,  work on straightening the legs to deepen the stretch in the backs of the legs.

    4. Bring your weight to the balls of your feet.  While keeping your hips aligned over your ankles.

    5. With each exhalation release deeper into the pose. Slightly lift and lengthen your torso with each time.Let your head hang.Hold the pose for up to 4-8 breaths. 

    6. To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back

    2. Downward Dog

    • Start in an all fours position, Align your wrists directly under your shoulders and your knees directly under your hips

    • Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor.

    • Exhale as you tuck your toes and lift your knees off the floor., engage your lower belly drawing the navel back to the spine. Press through your hands and lift your hips back and up to bring yourself into an upside-down V pose.

    • Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands.

    • Maintaining length in the spine, 'walk your dog' by alternately bending and straightening your legs. Eventually bringing both heels towards the floor. They do not have to touch the floor.

      1. Hold for 5-100 breaths.

      2. To release, exhale as you gently bend your knees and come back to your hands and knees.

    3. Head - to - Knee Forward Bend

    1. Sit  with your legs extended in front of you in and bring the sole of your left foot to the inside of your right thigh.

    2. Align the center of your torso with your right leg (a mild twist). Keeping your spine long, exhale as you hinge forward from the hips to fold over your right leg. Imagine your torso coming to rest on your right thigh, rather than reaching your nose toward your knee (so, bend at your waist). Draw your right thigh down and flex your foot.

    3. Hold onto your right leg’s shin, ankle, or foot.Keep the front of your torso long; do not round your back. Let your belly touch your thigh first, and then your chest. Your head and nose should touch your leg last.

    4. With each inhalation, lengthen the front torso. With each exhalation, fold deeper.

    5. Hold for 30 seconds. To release the pose, draw your tailbone toward the floor as you inhale and lift your torso. Extend your left leg. Repeat the pose on the opposite side.

    4.  Spinal Twist

     Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee.

    Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips.

    Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knee down, so you do not have to use any effort in this posture. Breathe and hold for 6-10 breaths.

    To release: inhale and roll the hips back to the floor, and exhale the leg back down to the floor. Repeat on other side.

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  3. TURN YOUR SOLO WALK INTO A WORKOUT

    WHY WALKING IS A GREAT EXERCISE:

    Walking is low impact and gentle on your body. People with arthritis or other hindrances can also participate with exercise walking. It is especially good for your mental health to walk in nature, so if you have the opportunity to do so take advantage. Studies show walking not only boosts your mood but also increases creativity. So how much should you aim for? Walking at least 3 miles an hour counts as moderate exercise.

    Exercises to Amp Up Your Walk: 

    Jog-Walk (6 minutes)

    Start your walk by walking and increasing your speed to a brisk walk into an easy jog. Jog for one minute, then walk again. Repeat the off-on sequence three times. Add intervals to take your workout up a notch.Alternate for 20 to 30 minutes for a complete workout.

     

    Lunge Walk (4 minutes)

    Find some space for yourself, either a quiet block, a park or your backyard. Bend your right knee, Straighten to standing, bringing your left leg through as you do and stepping into another deep lunge. Continue the lunges,  taking giant steps and bending and straightening your front leg.

     

     

    High Knees and Butt Kicks (5 minutes)

    Continue your walk, however instead of normal strides lift your knees as high as you can to your chest with each step. Keep your spine straight and contract your abdominals with each knee hike. Do this for 30 seconds, then break into an easy jog, kicking your heels to your butt with every step. After 30 seconds of butt kicks, return to high knees. Complete five sets.

     

    Squats and Squat Jumps (4 minutes)

    Stand with your feet shoulder-width apart. Bend your knees and    squat, aiming to get your thighs parallel with the pavement, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Squat again, and repeat the jump. Do for one minute. Repeat both moves.

     

    Sidewinders (3 minutes)

    Turn your body to the side, begin to jog sideways while scissoring your feet in to the front and then to the back. shuffle feet together and apart or, at slower speeds, cross one foot behind or in front of the other. Switch sides every 30 seconds, until you reach three minutes.

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