Episode 8 Season 24: Shaun Boyce & Justin Yeo
In this episode of 10 Minutes of Tennis, Shaun talks to world-renowned tennis coach, Justin Yeo, Australian in Puerto Rico. We discuss Better Warm Up Routines for your tennis matches.
Facebook LIVE Replay: https://fb.watch/pWIEXbmuBC/
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Shaun Boyce USPTA: [email protected]
https://tennisforchildren.com/ 🎾
Justin Yeo: https://www.instagram.com/yeocoach/
Bobby Schindler USPTA: [email protected]
https://windermerecommunity.net/ 🎾
Geovanna Boyce: [email protected]
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Transcript
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Speaker:Hey, this is Shaun with GoTennis!, and we are here with World Renowned Tennis Coach Justin Yeo,
Speaker:the Australian in Puerto Rico. We're going to make that rhyme every time.
Speaker:Justin, the World Renowned Tennis Pro, Justin Yeo, Australian in Puerto Rico.
Speaker:And then Justin next week, we'll get you that background we were talking about.
Speaker:We'll put you in Melbourne park for sure.
Speaker:But today, let's jump right in. Justin tells me I need a better warm-up routine.
Speaker:So my first question for you, Justin, is what's wrong with my current warm-up routine?
Speaker:Thank you. Good morning, everyone.
Speaker:I think really the key factor there is just to know your body.
Speaker:Know what you need. I think where people sort of go wrong is they try to
Speaker:static stretch, which can actually make things worse.
Speaker:Try to be dynamic. I think also where people seem to mess it up,
Speaker:is they do the same thing every time.
Speaker:Try to mix it up. Try to change different muscle groups.
Speaker:This has been a discussion for me multiple times.
Speaker:Your first swing needs to be as loose as possible.
Speaker:Swing the bloody rack.
Speaker:This whole while I go warm up, I go warm up, I go warm up.
Speaker:All you do is dream stiffness and no touch.
Speaker:The less density, the muscles already know what to do.
Speaker:The brain flies to it and off it goes.
Speaker:So your first swings, I keep saying to people, swing the bloody thing down.
Speaker:Don't be like, "Oh, I gotta swing slowly."
Speaker:I go, "No, the slower, the step you become."
Speaker:Not a big fan of the half-quarter either.
Speaker:Some people kill me for saying that, but not a big fan.
Speaker:Because you don't finish your swing.
Speaker:You don't lengthen your swing.
Speaker:You're just pulling off it and doing the old 90s windscreen life
Speaker:or garbage that should have been that decade we can disappear
Speaker:because of the windscreen life.
Speaker:The other things about warm ups is I think if I go from kids to amateurs,
Speaker:kids, the sooner they get into a better habit of warming up
Speaker:and getting routines and spend plenty of time
Speaker:getting a mental, emotional, physical, everything warmed up before a match
Speaker:is critical.
Speaker:I've looked back at my career.
Speaker:Big problem was that I didn't understand anything of that.
Speaker:And coaches right now should be trying to get kids warm enough.
Speaker:I do see a lot of kids saying, "Well, I don't want to do the lap around the core."
Speaker:Well, you know what?
Speaker:He's just trying to get your heart rate up.
Speaker:And he's trying to give you something simply not to think so much about.
Speaker:But we do need to be better at getting kids warmed up
Speaker:and getting them into a habit.
Speaker:Are you still seeing the kids with the static stretches?
Speaker:Because everywhere we go, pretty much most all the academies especially.
Speaker:Modern coaching, the coaches have the kids.
Speaker:Even if it's a hamstring pull, it's a walking version.
Speaker:It's a Frankenstein.
Speaker:It's what we call that, the lunge walking.
Speaker:I see that everywhere.
Speaker:So with the kids, I think it's maybe less of a problem
Speaker:than you would say with the amateur adults.
Speaker:Yeah, adults, we grew up and we were just,
Speaker:we were told, "Get into it, let's go."
Speaker:We didn't really understand the vanages of body maintenance.
Speaker:And there are a lot of injuries can happen just because of not being prepared early enough.
Speaker:Not getting warmed up early enough.
Speaker:Even just the mind.
Speaker:Sometimes the mind isn't there and you've got to get yourself active
Speaker:so the body can be active.
Speaker:My mind is the first thing to cramp in the third set.
Speaker:Yeah, I look at the other thing too.
Speaker:Cramps can come from also just from working against tension.
Speaker:So mentally, if you're mentally thinking too much
Speaker:or mentally trying to push yourself through it,
Speaker:that can create the tension and you're working twice as hard.
Speaker:That's why I say the first swing is going to be trying to lose as possible.
Speaker:So there is no doubt you just swing.
Speaker:And every day is different day.
Speaker:I mean, left side of the brain might be working as well as the right side of the brain
Speaker:and the back out of the fore and totally different from the day before.
Speaker:So there's a lot of factors coming into the warm up.
Speaker:If we talk warm up in a match,
Speaker:don't see enough people identifying the three dimensions
Speaker:forward, up and back, side to side, up and down.
Speaker:Like they're just hitting the ball, thinking about themselves so much.
Speaker:Versus, okay, but hit this one high.
Speaker:What do they do?
Speaker:Oh, they've been back.
Speaker:Okay, I should take advantage of that when I'm playing.
Speaker:Like, there's a lot of tactical options.
Speaker:If you're doing the warm up,
Speaker:don't see enough people doing that.
Speaker:You're too focused on themselves so much.
Speaker:And really, when you're playing tennis,
Speaker:you've got no time to focus on yourself.
Speaker:You have to focus on what you're hitting where,
Speaker:you're getting better decision, tactical options.
Speaker:And so the sooner you get it off you, the better.
Speaker:You know, and we talked about that in the performance part,
Speaker:you know, internal external thought patterns,
Speaker:people don't understand that enough either.
Speaker:The quicker you can dig externally,
Speaker:the better you're going to play.
Speaker:It's just as simple as that.
Speaker:And I hadn't heard a lot of conversation about a tactical warm up.
Speaker:I have heard people complain and saying,
Speaker:somebody tried to win the warm up,
Speaker:where you're hitting winners and nobody likes that warm up partner.
Speaker:But one of the things, one of the things I do
Speaker:is just me personally,
Speaker:I take as many returns of serve as I serve.
Speaker:And, but a lot of that is because I got there early.
Speaker:Get to your match early.
Speaker:You get a, what, a five minute warm up,
Speaker:maybe 10 in a league match.
Speaker:It's not a way to get physically warmed up.
Speaker:So my wife is the fitness instructor.
Speaker:She offers our fitness tips for go tennis and the podcast.
Speaker:And she has a whole routine of this is what you can do
Speaker:as you're walking to the court.
Speaker:Here's how you start warming up.
Speaker:You need to be there a few minutes early
Speaker:and get yourself physically ready to go.
Speaker:You need to be sweating before you even walk onto the court,
Speaker:so to speak, to be physically ready.
Speaker:And two things I do in my warm up,
Speaker:I guess is tactical.
Speaker:One is when you come to the net to take your volleys,
Speaker:I only chip the ball.
Speaker:I'm only slicing.
Speaker:One, I haven't hit any warm up.
Speaker:I want to warm up that shot.
Speaker:And two, I don't want you to see my topspin
Speaker:that's going to go at you while you're at the net.
Speaker:So I'm going to chip only when you're at the net.
Speaker:But I hadn't considered hitting a ball intentionally,
Speaker:kind of off to a side,
Speaker:or seeing what my opponent is capable of
Speaker:without trying to hit winners like that guy nobody likes.
Speaker:Yep.
Speaker:Yeah, me tactically.
Speaker:Most people at the start,
Speaker:whether they're warm up or not, it doesn't matter.
Speaker:Because if I hit five balls back and forth
Speaker:and then hit them a drop shot and they don't run for the ball,
Speaker:it's like, okay, one, maybe they don't like to run.
Speaker:Tactically mentally, they're just like,
Speaker:that's the shot they hate.
Speaker:Or two, and all that.
Speaker:So in the first three games,
Speaker:when we're going to do a hell out of drop shots,
Speaker:it's like, okay, you don't want to come warm up to this match.
Speaker:I'm not hitting to you.
Speaker:You're going to run your ass off.
Speaker:You know, I'm going to take the first three games.
Speaker:You know, all that.
Speaker:So, yes, very, very, very important.
Speaker:And John, if it's,
Speaker:John Tvish does a lot of perception stuff.
Speaker:If everyone has noticed, every time he's hitting it's like this.
Speaker:And it's like forcing the eyes to see
Speaker:and watch the person's racket.
Speaker:You know, I don't know how many people don't watch the other racket
Speaker:in a warm up.
Speaker:And they're like wondering why their time is up.
Speaker:You know, or the person's hitting the ball harder and they're like,
Speaker:oh my god, this guy's harder.
Speaker:Okay, so make a step back
Speaker:for a new time, spot and then move forward.
Speaker:You know, or just start reading the other person's racket earlier,
Speaker:which I don't see enough either.
Speaker:So, but it was going to give the kids a tip.
Speaker:The first tip I would say is get rid of your phone as quick as possible,
Speaker:putting on our young now, but phones are definitely going to be a distraction
Speaker:mentally before they play.
Speaker:Adults too.
Speaker:That's not just for kids.
Speaker:Adults as well.
Speaker:Don't want to get in an argument before you come on the court.
Speaker:You know, maybe you might fire the first few balls, but that's bad.
Speaker:You know, phones.
Speaker:The other tip I would give coaches and kids,
Speaker:when you're doing your academies or you're doing your groups,
Speaker:have each kid come to each session with a different warm up.
Speaker:And it can be just the freakiest animal exercise.
Speaker:You know, they might say, hey, I want to do a tiger.
Speaker:And everyone's two hands to feet running around the court like this.
Speaker:But come up with something different every single time.
Speaker:Kids get so creative that way.
Speaker:And it just the whole group is into it.
Speaker:And the kid has to lead.
Speaker:So he has to show leadership and show everybody's exercise.
Speaker:He has to talk about it.
Speaker:Yes.
Speaker:And there's no judgment there either because no one knows the exercise.
Speaker:You see, so even the coach should be getting into it too.
Speaker:Half the coach is probably don't know how to bend over and do what these kids do.
Speaker:But it creates way more different exercises.
Speaker:And more way more different things that create.
Speaker:And in each kid's different.
Speaker:So I used to do that.
Speaker:I used to have kids run the exercise or run a warm up.
Speaker:And my advanced kids on my top older kids had to come up with a routine.
Speaker:Like eight or nine exercises.
Speaker:And you had to follow them.
Speaker:And it would take them, you know, a few days to think about it, write it down.
Speaker:Boom. Next one in, you know, because they all think of different exercises.
Speaker:So get there early. Yeah, get yourself physically ready.
Speaker:Yep.
Speaker:Tactically look at your opponents.
Speaker:Yeah.
Speaker:Hit some different shots in your warm up.
Speaker:Make sure you're loose.
Speaker:Yep.
Speaker:And we'll see you again next week.
Speaker:I appreciate your adjustment.
Speaker:Thanks so much.
Speaker:You're welcome.
Speaker:Have fun, guys.
Speaker:Well, there you have it.
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