Roger Federer’s Workout Routine – Sporting Ferret

We’re going to look at some of Roger Federer’s favorite exercises that have helped him retain elite levels of fitness in a professional career spanning over 23 years, covering warm-ups, exercises for mobility, agility, and strength training.

 

How Roger Federer Warms Up

Whether you’re a professional athlete or weekend warrior, warming up before undertaking intense exercise is essential in helping to improve your performance and avoiding injuries.

Though Roger Federer has an army of nutritionists, personal trainers, and coaches, his warm-up exercises are basic moves that are easy to do but have multiple benefits.

Jump Rope: Jump rope is an excellent exercise for your cardiovascular system and agility. Federer likes to start off slowly and work his way up to ‘double-unders’.

Butt Kicks: A simple yet effective warm-up exercise perfect for elevating your heart rate and getting some heat into your quads.

Stretches: Dynamic stretching is best performed once your muscles are warmed up a little. Avoid static stretching as it can negatively impact your workout and fatigue your muscles.

Side-Line Sprints: This exercise not only builds a bulletproof cardiovascular system, but it’s also known to pack on muscle and get the body used to sudden changes of direction, which is essential on the tennis court. This intense exercise is best done as the last part of your warm-up.

 

Roger Federer’s Favorite Exercises

Medicine ball Shuffle: Roger Federer uses the medicine ball shuffle (passing a medicine back and forth while shuffling sideways) with his coach as a way to build core stability, arm strength, and coordination.

Lateral Band Walks: With resistance bands, like the Victorembands, wrapped around his legs and feet set at shoulder-width apart, Roger Federer performs lateral band walks to increase his hip stability and knee-joint strength.

Cone Drills: Federer’s workout routine includes cone drills to sharpen his agility by using cones as markers for fast-paced direction changing, while simultaneously practicing his forehand and backhand.

Side lunges & Twists: Using a medicine ball to tax his muscles further, Roger performs side lunges with a twist for balance, coordination, and isolating his hamstrings, glutes, and quads.

Trampoline Volleys: Standing on one leg on a trampoline, Federer practices volleying the tennis ball to a partner. He believes it helps his balance and hand-eye coordination.

Racket Drills: Practice makes perfect, and Roger Federer’s fitness coach, Pierre Paganini, runs racket drills with the 20 grand slam winner to make sure his forehand, backhand, groundstroke, and volleys are as sharp as possible.

HIIT: Or ‘High-Intensity Interval Training is a series of cardiovascular exercises performed at maximum intensity for periods of 10-to-15 seconds followed by a rest period of around 45 seconds. Federer does HIIT to build explosive power for short but taxing points within a tennis match.

Jogging: While jogging is not high on Roger’s list of popular exercises, building cardiovascular endurance is essential for top tennis players. Though much of the game is played over short, intense time periods, tennis matches can last for hours.

 

Rest & Recovery

Roger Federer didn’t become a top athlete by exercising alone; he achieved elite status by recovering properly from consistently intense workouts and letting his body adapt to the stimulation.

If you want to recover sufficiently, you need a balanced and nutritious diet and proper sleep. Federer eats whole foods healthily, lean protein for muscle growth, and complex carbs for energy and endurance while getting a minimum of ten hours of sleep per night.

Following Roger Federer’s training routine might not lead you to win Wimbledon, but it will help improve your overall health and fitness, which will lead to gains on the tennis court.

www.sportingferret.com/2021/03/29/roger-federers-workout-routine/

What you can do in NSW | NSW Government

From 12.01am, 29 March

Number of visitors in a home

You may have up to 100 visitors at a time. The total number of visitors includes adults and children.

If you have a gathering of more than 100 visitors in your home, you must have a COVID-19 Safety Plan and make it available for inspection if requested.

The limit of 100 people also applies to holiday homes and short-term rentals.

If you have a gathering of more than 100 people at your holiday home or short-term rental, you must have a COVID-19 Safety Plan and make it available for inspection if requested.

Learn about having more than 100 visitors at a home.

Dancing and singing

There are no restrictions on dancing and singing at venues and events including nightclubs, weddings, funerals and memorial services.

Organisers of venues and event must continue to be COVID safe.

Nightclubs

Nightclubs may open, but they must be COVID Safe.

Outdoor public gatherings

Up to 200 people can gather in an outdoor public place such as a park, reserve, beach, garden or public space.

Learn more about gatherings of more than 200 people.

Holidays and travel

Check for any restrictions that apply to your destination before you travel to other Australian states and territories.

If you are travelling to Lord Howe Island, check the rules for hotels and accommodation on Lord Howe Island.

Weddings, funerals and memorial services

If you are the organiser of a significant event you will need to have and comply with a relevant COVID-19 Safety Plan for a wedding, funeral or memorial service.

Religious services

When a religious service is held in a place of public worship, the person responsible for the premises must have and comply with a COVID-19 Safety Plan for your church, meeting house, mosque, synagogue, temple or other place of worship.

For businesses and venue operators

Find out about the COVID-19 rules and requirements for your industry, premises or event.

www.nsw.gov.au/covid-19/rules/what-you-can-do-nsw

COVID-19 restrictions to ease but compliance must increase

A number of COVID-19 restrictions across NSW will be eased as the state continues to move forward in a COVID-Safe way.

From 12:01am Monday 29 March, the following will apply:

  • no caps on weddings and funerals
  • no restrictions on singing including in places of worship
  • no restriction on dancing including at weddings and in pubs and nightclubs
  • no cap on visitors in the home (if there are more than 100 people there must be a COVID-19 Safety plan and electronic recording of visitor details)
  • 200 people allowed for personal outdoor public gatherings
  • all venues to move to the one person per 2sqm rule (venues will be allowed at least 25 people before the 2sqm rule applies)
  • 100% seated capacity at entertainment venues including stadiums and theatres
  • mask use including on public transport will move from ‘mandatory’ to ‘strongly recommended’.

Businesses and other organisations must continue to ensure they keep accurate records of all attendances, including through QR Codes, to enable fast contact tracing in the event of any community transmission.

Premier Gladys Berejiklian said the easing of restrictions is a significant step forward as NSW continues its COVID-19 recovery.

“With no community transmission and our quarantine and frontline workers now receiving their second vaccinations, the timing is right to further ease restrictions across the state,” Ms Berejiklian said.

“As we do this, it is important we don’t let our guard down and continue to check in at venues, keep our social distance and get tested if we have even the mildest of symptoms.”

Treasurer Dominic Perrottet said the further lifting of restrictions would help support businesses and jobs across the state.

“Today we take a another big stride in the right direction, easing restrictions is important in helping businesses return to normal, it’s like a jab of confidence for the economy,” Mr Perrottet said.

Health Minister Brad Hazzard said the further easing of restrictions was possible due to the support and sacrifices of the people of NSW.

“The initial focus of our vaccination program on frontline quarantine, border and healthcare workers has also given us greater confidence as it reduces the risk of COVID being introduced into the community from an overseas source,” Mr Hazzard said.

Dr Chant said it is critical everyone continues to practise COVID-safe behaviours, including using QR codes, staying home if unwell and getting tested.

“I also urge everyone to get vaccinated as soon as they are eligible and able to do so. It will not only protect you, your family and loved ones, but will keep the whole community safe,” Dr Chant said.


Learn more information on COVID-19.

ITF Seniors World Championships Rescheduled to Aug 29 – Sept 11, 2021

International Tennis Federation
Press Release: March 22, 2021

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The ITF has today confirmed, following consultation with the Croatian Seniors Tennis Association (host organiser) and other tournament stakeholders, that the 2021 ITF Seniors (50-55-60) World Championships in Umag, Croatia, originally scheduled to take place from 6-19 June 2021, will now be played from Sunday 29 August to Saturday 11 September. The event will remain in Umag, with the Team event running from 29 August – 3 September, before the Individual event from 4-11 September.

The ITF Seniors Committee has taken this decision in light of the ongoing situation, globally and in Croatia, with significant travel restrictions remaining in place for many nations and regions. At this time, too much uncertainty remains to allow participants to make the necessary arrangements for an event of this scale in June.  The health and safety of everyone involved remains the foremost priority.

The rescheduled Seniors World Championships will immediately proceed the ITF Young Seniors World Championships which begin on 12 September.  The ITF Young Seniors World Team and Individual Championships remain scheduled to take place in Umag from 12-25 September as well as the Super Seniors World Team and Individual Championships on Mallorca, Spain from 10-23 October 2021.

Players and teams are advised not to book any travel or accommodation until the tournament fact sheets have been published, approximately 4 months prior to the event.

U.S. tennis participation surges in 2020, Physical Activity Council (PAC) report

USTA National
March 2021
This article was originally published on USTA.com, February 11, 2021

Tennis is the perfect social-distancing sport—and the numbers continue to prove it.

Tennis participation in the U.S. increased by 22% in 2020, with 21.64 million people hitting the courts, according to recent data from the Physical Activity Council’s Participation (PAC) report produced by Sports Marketing Surveys. The survey and report monitor more than 120 different sports and activities participated in by Americans.

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Of the more than 21 million Americans saying they played tennis last year, 6.78 million were either new or returning/lapsed players. Nearly 3 million of those were first-time players, a 44% increase over new players in 2019. Additionally, the 3.82 million Americans who returned to the sport after time away was a 40% increase over the same measure in 2019.

“We are thrilled that so many new and existing players came back to the sport—especially in what was such a challenging year for so many people,” said Mike Dowse, USTA Chief Executive Officer and Executive Director. “These new participation numbers are a testament to the hard work, passion and commitment of a united industry that worked together to ensure that tennis not only survived, but that it thrived.

“Even though we continue to face challenges, it’s evident that many people recognize tennis as the ideal social-distancing sport, which puts it in a great position to continue to grow and allow people to stay active and social in a healthy and safe manner.”

In addition to the increase in participation highlighted in the PAC report, the Tennis Industry Association—the trade association that assists in monitoring the entire U.S. tennis industry—reported that racquet sales in the entry-level category have seen significant year on year growth of nearly 40%.

With its inherent social distancing, along with many other health benefits, tennis continues to show strength in the face of the coronavirus pandemic. To that end, the USTA—with input from the USTA Medical Advisory Group—established in 2020 a series of recommendations and guidelines on how to play tennis safely for both players and facilities. Additionally, a recent study, which analyzed the surface of balls used in various sports, showed that tennis balls used during normal play are unlikely to put players at risk of developing COVID-19.

Tennis’ positive health impacts are well documented, and have recently been further highlighted by one of the largest sport-specific studies to date. The study, published in the July 2020 edition of the Journal of Medicine and Science in Tennis, showed that those who play the sport have higher general, physical, social and mental health scores than the general population.

“We are excited to see these positive trends and such significant growth in our sport,” said Craig Morris USTA Chief Executive, Community Tennis. “We are energized to continue putting forward key industry partnerships and quality programming to ensure new and existing players of all ages and abilities have the best experience playing the sport for a lifetime.”

 In order to capitalize on the momentum surrounding participation, the USTA collaborated with leading manufacturers and mass retailers to include a “Net Generation” hangtag on over 400,000 youth racquets sold by various mass sporting goods and tennis retailers across the U.S. Beginning in early Q2, the hangtags will include information about Net Generation, the official youth tennis brand of the USTA, via a QR code announcing local play opportunities and access to the free youth USTA membership, all aimed at making it easier for kids to get into the game.

After fulfilling more than $10 million in funding to combat the pandemic in 2020, the USTA will continue to provide resources to certified providers and facilities across the country to ensure new and existing tennis players have access to quality programming that is safe and fun.

Each year the Physical Activity Council conducts the largest single-source research study of sports, recreation, and leisure activity participation in the nation. The PAC is made up of eight of the leading sports and manufacturer associations that are dedicated to growing participation in their respective sports and activities. To download the recent PAC report, please visit the council’s official website.

MTC Term 2 Ladies Competitions. Entries close April 6

Entries are now open for MTC’s Term 2 Tuesday and Friday Ladies competitions.
Entries close April 6 for both competitions.
Tuesday comp starts April 20 and Friday comp starts April 23.
Please contact Scott with any questions.

 

ATP: Why is my game so up and down?

A question we get all the time is why is my game so up and down — particularly as we age.

What is the common denominator with changing conditions, newer balls, various styles of opponents — your ability to watch the ball. In fact, the stats are 90% of errors are caused by players not watching the ball.

No matter your age – it is never too late or too early to learn how to REALLY watch the ball.

Here’s a few basic tips to help you start improve your watching — and even out your game.

Everyone has a Dominant Eye leading to shot preference and, typically a forehand, since most of us are cross dominated.  How do I determine which eye is dominant?

  • To minimize effect of eye dominance, be at right angles to the direction from which the ball is coming — particularly on service return and volleys.  If watch any of the Big 4, you’ll see that change their return positions depending on whether they are returning from the Forehand or Backhand sides.

Move your eyes, rather than your head. Moving your head loses time for shot preparation.

 

  • Try to hit the ball in front so you minimize turning your head — and consequently hitting the ball consistently late — particularly on your non dominant side. Lefties have notoriously weaker back hands for this reason!

These two tips are basic Ball Watching 101 to help you both play better — and more consistently!

Cheers,
The Tennis Whisperer

 

MLTC News 25 March 2021

The sun is shining and things are looking up, we can now don’t have to be seated to drink and from Monday we can sing and dance! ?
The Club will be holding a social event for members this Saturday from 5 pm. Jon will be cooking some meat and roasting his tasty potatoes.?
Hope to see a full bar this weekend!
Cheers
Virginia
Secretary MLTC

2021 Sydney Badge Competition FINAL Grading

Dear Delegates 

Thank you all for submitting your teams into the Sydney Badge Competition in 2021.

Please find attached the Final Grading for the 2021 season.

We have already heard from a lot of you in regards to draw requests. This is a reminder for those who we have not heard from to please send through requests ASAP as the draw process will begin next week.

Kind Regards,
Tennis NSW Competitions

2021 Sydney Badge Competition Gradings Confirmed

No changes to any of our gradings have been made.  A few challenges were upheld.

The grades look very strong this year.  A few men’s teams have dropped 2 grades and lots of men’s teams have been dropped a grade in Division 2 and 3.  Several teams that won their grade were also not promoted because of the depth of men’s teams this year. In summary it will be very hard to win any division this year.

Serving of food and drinks is no longer required so it is up to each team to decide.  As long as COVID rules are followed I think most teams will supply food and drinks.

All clubs now MUST have alternate courts available in case of rain.  Grass court clubs including Hunters Hill and Marrickville can be forfeited if they don’t arrange alternative courts.  Please keep any text messages between Captains in case you need them for evidence of not finding alternative courts.

Remember if you wish to book a court for practice on Saturdays before 1pm or after 4pm let me know.

Good luck to all teams and any questions anytime I am here to help
Denis Crowley

Greetings from ALBY: our Italian friend

Hello, my name is Alberto, for friends of the Manly Law tennis club Alby, sorry for my English but after 4 years I have forgotten the language.

In 2015 I was lucky enough to be welcomed by your club during my stay in your fantastic country for 6 months by the group of veterans who trained on Tuesdays, Thursdays and Saturdays.

Sometimes during the year I exchange a few emails with Mr. Owen Kennedy who is truly a special person.

I wanted to share this memory with you and take this opportunity to greet all the members whose names it is impossible to remember but in particular George and the Irishman, Charles!

As soon as the pandemic is over I can’t wait to be able to visit you again because I really miss Australia so much.

I really hope you read my email and maybe you can also publish it on your site.

Greetings from your Italian friend ALBY

Alberto Casella

Sydney Badge 2021 Team Lists

 Please find attached team lists for the 2021 Badge Season.
Kind Regards,
TNSW Competitions Team.