Essential Movement Skills 1st4sport Level 3 Certificate in Coaching Tennis Essential Movement Skills

Session Content Why? Postural issues The essential movement skills Co-ordination skills Key questions and suggestions

Why? We need to start developing more skillful and complete athletes to match the demands of the game. This can be done right from the beginning of a tennis players journey Many technical issues arise from poor foundation skills Research suggests that up to 80% of errors are linked to being off balance during the shot. A level 3 coach needs to observe, develop and maintain these skills at all times On the course coaches will need to practice this regularly and show an understanding during assessment

Integrated Approach – A Physical Example “I feel slow on court” PHYSICAL MENTAL TECHNICAL TACTICAL Stability & mobility Strength & power Co-ordination of all movements Endurance Anticipation Confidence in physical ability Court position Understanding

Postural Checks (3 tests) Here are 3 simple tests that demonstrate the impact of poor posture on biomechanics 1. Shoulder/upper spine position 2. Pelvic position 3. Ankle range

Posture & Technique Postural Issue Associated Problems Potential Technical Impact Reduced overhead range Reduced rotational range Shoulder impingement Lower back and ab issues Arching of back on serve Slumped Shoulders & Upper spine Less wind up/shorter levers Collapsing knees when landing on serve Reduced ability to recruit glutes Lower back issues Reduced knee control Reduced power potential due to poor alignment Anterior Pelvic Tilt Collapsing knees on split steps Unstable knee when decelerating Reduced ability to push knees forward Increase stress further up the chain Jolting when decelerating Shallow loading on groundstrokes Stiff Ankles

Essential Movement Skills (CD ROM) 1. Squat patterns 2. Jumping skills 3. Lunge patterns 4. Hopping skills 5. Running mechanics 6. Change in direction 7. Throwing mechanics

Coordination Skills Balance Differentiation Orientation Reactions Ability to respond quickly to a stimuli Ability to sense & adjust position according to an object or location Ability to sense internal & external stimuli and respond appropriately Ability to sense & adjust the body’s position Ability to express internalised timing of any movement Rhythm Landing on serve How hard to hit throw or kick a ball to achieve target Chasing down lob & finding right position on court to hit ball Unexpected volley or return of serve Sequencing of groundstrokes/Movement on court

Key Questions Do we spend enough time developing and reinforcing the appropriate physical qualities in order to make a change? When do we get this opportunity? How do we maintain these qualities? Do we monitor progress? Who is responsible for their development?

Some General Suggestions Ensure you are only coaching positive habits Encourage good postural shapes during technical work Make use of warm ups to develop full set of skills. Keep integrating the 7 exercise themes and co-ordination challenges into on court sessions