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p e c ia l E d itio n: Bo d y S y stems in T e nnis


Issue  #421:  March  13,  2012  

Insight into the world of S eigaku:

“Juice is essential to every training program!”  ~Inui  

Brought to you by: Shiba and Inoue

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Federer Q&A Roger  Federer   is  a  Swiss  professional  tennis  player.   He  has  won  16  Grand  Slam  singles   titles,  more  than  any  other  m ale   player.  He  is  one  of  six  male  players  to   have  captured  the  career  Grand  Slam.  


“Who  was  his  mentor?”              -­‐Jellal  Fernandes,  19,  FI     His  coach  is  Peter  Lundgren.  

“What  is  the  string   tension  of  Roger   Federer’s  racquet?”    

     -­‐  Carla    Shagotte,  16,  ED  

Roger  Federer's  racquet  has  24  -­‐  28  kg   (50-­‐60  lbs)  recommended  tension,   depending  on  his  opponent,  court   conditions,  weather,  altitude,   humidity,  etc.       For  m atches,  he  (as  well  as  other   players)  will  have  several  racquets  in   his  bag  with  varied  tensions.  Like   racquet  choice,  string  tension  is  a  very   personal  decision.



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The Respiratory System in Tennis In  tennis,  the  respiratory  system  is  very  important.   The  players  benefit  more  from  a  more  sufficient   respiratory  system  for  they  have  to  run  a  lot   around  the  tennis  court.  Tennis  players  and  people   that  have  long  sustained  sports  must  have  a  good   respiratory  system  in  order  to  be  able  to  play  the   sport.       The  respiratory  system  is  made  up  of  many  parts.   In  the  upper  respiratory  tract  there  is  the  nose,   pharynx,  larynx  and  trachea  while  in  the  lower   respiratory  tract  there  is  the  bronchioles,  alveoli,   and  lungs.  The  nose  is  the  entrance  of  the   respiratory  tract.  You  can  breathe  and  exhale  air   through  it.  The  pharynx  is  situated  behind  the   mouth  and  it  is  a  passage  to  the  stomach  and  the   lungs.  The  larynx  is  at  the  top  of  the  trachea  and  it   contains  vocal  cords.  It  is  also  known  as  the  voice   box.  The  bronchioles  are  the  branches  of  bronchi   that  conduct  air  into  the  lungs  and  the  alveoli  are   sacs  in  the  lungs  where  gas  exchange  occurs.   Finally,  the  lungs  are  two  inverted  cone-­‐shaped   organs  present  in  the  chest  of  a  human  being.    

The  main  function  of  the  respiratory  system  is  to  supply   the  blood  with  oxygen  in  order  for  the  blood  to  deliver   oxygen  to  all  parts  of  the  body.  We  use  the  respiratory   system  all  the  time  while  exercising  or  playing  sports.  

Ask a Pro: Equipment

The  two  primary  measurements  of   tennis  rackets  are  power  and  control.   These  are  the  yin  and  yang  of  tennis   racket  design.  The  perfect  balance  of   power  and  control  for  one  player  will   be  totally  wrong  for  another.  As  a   general  rule,  however,  you  can  say   that  beginning  players  have  smaller,   more  hesitant  swings  that  do  not   generate  lots  of  power.  Beginners   rely  on  the  racket  to  generate  this   power  for  them  and  therefore  need  a   racket  that  has  a  high  power  rating.   Conversely,  you  can  say  that   advanced  players  have  bigger,  more   aggressive  swings  that  generate  lots   of  head  speed  and  power.  They  don't   need  a  racket  with  a  high  power   rating  since  they  are  doing  this  work   themselves.  What  the  advanced   player  needs  is  a  racket  that  gives   them  m ore  control  over  their  shots.   Another  basic  tenet  of  racket  design   is  that  bigger  racket  heads  give  more   power,  and  smaller  heads  give  less   power.  Power  is  affected  by  many   other  design  elements  as  well,  but   you  can  use  this  basic  principle  to   start  your  search  for  the  perfect   racket.   ~Nanjirou  Echizen                    Tennis  Specialist    



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Tennis  Tips   Tennis  can  be  a  difficult  sport  to  master  in  the   early  stages  of  your  career  but  practice  really   does  make  perfect  if  you  want  to  use  it  as  a   health  and  fitness  workout  tool.  Here  are  some   tips  to  getting  the  most  out  of  your  tennis   playing  so  your  health  and  fitness  levels  are   successfully  boosted.  


PRACTICE   You  should  always  practice  no  matter   what  you  do.  As  they  always  say,  practice   makes  perfect.  When  practicing  and   playing,  be  sure  to  always  warm  up  and   stay  refreshed.  Try  hitting  a  ball  against  a   wall  and  holding  your  racket  with  the  right   grip.  


EQUIPMENT   There  are  plenty  of  rackets  to  choose  from,   with  the  standard  particularly  good,  even  at   the  lower  end  of  the  scale.  Rackets  for   beginners  and  junior-­‐sized  rackets  are   relatively  inexpensive,  but  don’t  just  go  for   the  cheapest  —  choose  one  that  matches   your  body  and  grip  size.  Ask  for  advice  from   the  sales  assistant.  Once  you  have  been   playing  for  a  while,  don’t  assume  that  once   a  string  has  broken  the  racket  is  no  good   and  should  be  thrown  away.  If  it  is  a  good   one,  it  may  be  worth  having  it  re-­‐strung  and  


con t.   The  system  is  important  because  it  works   while  we  breathe;  the  exchange  of  gases  is   the  respiratory  system’s  means  of  getting   oxygen  to  the  blood.  We  need  a  good   respiratory  system  if  we  want  to  keep  up   with  the  exercises.  Without  a  strong   respiratory  system,  we  might  breathe  too   Est     heavily  and  run  Ut   out  Soed   f  stamina.     Respiration  is  achieved  through  the  mouth,   nose,  trachea,  lungs  and  diaphragm.  Oxygen   enters  through  the  mouth  and  the  nose  and   then  passes  through  the  larynx  and  the   trachea.  The  trachea  is  a  tube  that  enters  the   chest  cavity.  Lungs  are  the  part  of  the   respiratory  system  that  allows  you  to   breathe.  They  work  along  with  the   diaphragm.  The  diaphragm  is  a  curved  sheet   of  muscle,  which  separates  the  thorax  from   the  abdomen.  When  it  contracts,  the   diaphragm  flattens,  which  increases  the   volume  of  the  thorax,  which  then  expands   the  lungs.  Contracting  the  diaphragm   therefore  is  associated  with  breathing  in.     Overall,  not  only  is  the  respiratory  system   important  in  tennis,  it  is  also  important  in  all   of  the  other  areas  of  our  daily  lives.  Without   it,  we  wouldn’t  we  able  to  breathe  properly   or  even  talk!    

HAVE  FUN     Take  some  lessons  and  be  sure  to  always   have  fun.  Everyone  plays  their  best  when   actually  enjoying  what  they  are  doing.   4  

IIssue   don’t know what [#]:  [Issue   Date]   to put here except fancy script and Loke… again… If you have any suggestions, they’re

Ut  Sed  Est  

very welcome. VERY. WELCOME. Especially since this project is overdue. HELP ME OUT HERE YOU GUYS! ~Kathy  



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How to Strengthen Your Bones Porlyusica  Marvell,  GfE.       Strengthening  your  bones  is  highly  beneficial  in  all  aspects  of  your  life,  not  only  tennis,  because  they   act  as  levers  during  movement  and  provide  solid  structures  to  which  muscles  are  attached.       Like  muscle,  bone  is  living  tissue  that  responds  to  exercise  by  becoming  stronger.  Young  women  and   men  who  exercise  regularly  generally  achieve  greater  peak  bone  mass  (maximum  bone  density  and   strength)  than  those  who  do  not.  For  most  people,  bone  mass  peaks  during  the  third  decade  of  life.   After  that  time,  we  can  begin  to  lose  bone.  However,  racquet  players  have  been  shown  to  have   greater  bone  density  in  their  playing  arms.  The  condition  of  bone  may  be  improved  by  exercise  as  it   responds  to  mechanical  stresses.  Where  these  mechanical  stresses  are  applied,  most  it  has  been   shown  that  more  mineral  salts  are  deposited  and  more  collagenous  fibres  are  produced.       Your  joints  are  equally  important  to  your  tennis  playing  ability.  Joints  allow  movement  between   bones  and  these  movements  are  directly  related  to  the  type  of  joint  and  range  of  motion.  Joints  fall   into  one  of  three  categories:  Fixed  fibrous,  Slightly  moveable,  and  Freely  Moveable.    Freely  Movable   joints  fall  into  four  main  groups:  Ball  and  Socket,  Hinge,  Pivot,  and  Gliding.     A  common  joint  injury  to  tennis  players  is  Tennis  Shoulder.  Tennis  shoulder  is  common  in  tennis   players  because  of  repetitive  forces  on  the  unstable  shoulder  joint  with  strokes  such  as  the  serve,   overhead  smash,  high  forehead,  and  backhand  volley.  However,  protective  measures  and  shoulder   conditionings  can  help  to  avoid  this  problem,  and  can  enhance  performance  and  avoid  fatigue  from   eccentric  overload.         Located  on  the  next  page  are  some  methods  you  cam  use  to  prevent  tennis  shoulder  and  other   injuries:    

The Circulatory System The  circulatory  system  is  important  in  tennis  playing.     It’s  important  to  know  what’s  happening  in  your  body  while  you   play.  Here  are  some  facts  about  the  circulatory  system:   The  heart  is  the  pump  in  the  energy  transport  system.     The  circulatory  system  driven  by  the  heart  will  transport  nutrients,   including  oxygen,  to  the  working  muscles  and  remove  the  waste   products  including  carbon  dioxide  and  water  away  from  the   working  m uscles.     Since  the  circulatory  system  also  helps  control  body temperature,  it   is  a  factor  in  dissipating  heat  (helping  you  cool  off).


When  you  play  tennis,  your  circulatory  system  is   hard  at  work.    


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Stretching Before and After Tennis Play


It  is  important  for  the  competitive  tennis  athlete  to  maintain  good  shoulder  flexibility  in  order  to   allow  for  full  range  of  motion,  which  improves  stroke  potential.  The  stretching  program   recommended  for  the  tennis  player  focuses  on  stretching  the  usually  tight  posterior  and  inferior   joint  capsule  and  increasing  shoulder  internal  rotation.  The  stretches  should  be  performed  3   times  each  and  held  for  45  seconds  twice  a  day.  It  is  also  recommended  that  the  stretches  be   performed  before  and  after  playing  tennis.  

Starting  Position   Lift  arm  out  in  front  of  you  to   shoulder  height  with  elbow   bent  at  90  degrees.  


Stretch  Position   Using  your  other  arm,  pull   the  elbow  across  your  body.  


Starting  Position   Place  hand  in  the  small  of   your  back  with  your  palm   facing  out.  

Stretch  Position   Holding  a  tennis  racquet,   pull  your  arm  up  your  back.  


Starting  Position   Lift  your  arm  overhead   with  your  elbow  pointing   to  the  ceiling.  


Stretch  Position   Holding  a  tennis  racquet,   pull  your  arm  towards  the   ground.  

Cenxiao’s  article  will  replace   these  awesome  pictures.   Cenxiao,     you’d  better  make  it   Issue  [#]:  [Issue  Date]   worth  rCEN   eplacing.   ROARARARARARAR  NYA   HAHAHA  SO  AWESOME  I  CAN’T   STAND  IT  LET’S  JUST  KEEP  THIS   PAGE  <3333333  




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