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Breathing vs. Grunting in tennis

Breathing vs. Grunting in tennis

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Published by USA TODAY
A memo released by Nick Bollettieri on the difference between breathing and grunting in professional tennis.
A memo released by Nick Bollettieri on the difference between breathing and grunting in professional tennis.

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Published by: USA TODAY on Jan 17, 2012
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03/31/2013

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Breathing vs Grunting in Tennis
There are a number of factors that help performance through optimal breathing. This document is set to providean understanding about the continuum from holding your breath to extreme grunting and provide a guide to our
‘Top Tips to Optimal Breathing’.
* The goal is not to beat your opponent with an unfair or unethical tactic, the goal is to provide mechanisms tohelp a player manage their emotions *
1.
 
Why Breathing/Grunting Helps Performance
o
 
Psychological and physiological release of tension
 
Efferent Nerve Control
stimulation of muscles from the brain.
 
Differential Relaxation
expending energy to accomplish task to increase flow in form.
o
 
Synchronizes breathing precisely with hitting ball
 
Increases focus and Intensity
 
Increases force production2.
 
Why Grunting/Holding your Breath Hinders PerformanceGrunting - Unsportsmanlike
o
 
Distraction to opponent
o
 
Inability to hear impact of racket on strings. By products of this include:
 
Opponent decision error increase
 
Opponent slower response timeHolding your Breath
o
 
Increases tension and can negatively impact the mechanics of your stroke.3.
 
What is the Goal? Managing Arousal, Energy & EmotionsAny given point on the activation/arousal continuum constitutes anexpression of the release of potential energy, stored in the muscles andnervous system. Over exertion of arousal results in fatigue and inabilityof oxygen to be carried to activated muscles and results in tension.Under exertion of arousal results in sluggish play and lack of necessaryoxygen carried to activated muscles and therefore poor performance.4.
 
Top Tips:Breathing continuum (page 2)
o
 
Appendix:
 
Using Routines cycle (page 4)
 
Breathing Exercise: In Blue - Out Red (page6)
 
PMR (page 7)
 
Visualization
 –
using imagery of calming scenes &/or mental rehearsal of performance with emphasis on breathing and being in a relaxed by focused state.
 
On Court Triggers and Reminders
 –
brief cues that clear mind and help breathing.
 
EmWave
 –
Learning breathing and mindfulness with biofeedback.
 
 BREATHING CONTINUUM
DURING POINTS - BREATHING RHYTHM
BREATHING IN
 –
BALL COMING TO YOU BREATHING OUT
 –
BALL COMING OFF YOUR STRINGS
PHYSICAL
– 
Breathe in PHYSICAL
– 
Breathe out MENTAL
– 
Focus on ball coming MENTAL
– 
Focus on ball going
BETWEEN POINTS - BREATHING
BETWEEN POINTS CHANGE OVERSBREATHING IN :
 PHYSICAL
– 
Stomach expands as you breathe in and fill with air.MENTAL
– 
Clear mind, focusing on inhaling (a) fresh air, or (b)
can visualize the color ‘blue’, or 
(c) count to 4 in.
 BREATHING OUT:
PHYSICAL
– 
Stomach muscles tighten as you consciously force air out.
 
MENTAL
– 
Clear mind, focusing on (a) exhaling breath, or (b)
can visualize the color ‘red’, or 
(c) count to 4 out.
EXTREMEGRUNTHOLDINGBREATHOPTIMALBREATHING
NEGATIVE IMPACTON OPPONENTNEGATIVE IMPACTON YOURSELF
 
 
APPENDIX

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