Beginner Tennis: Topics

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5 CORE Exercises

exercises

Want to improve your tennis game then improve your fitness. This is specially true when you work on the CORE. In tennis the power is transfered from the ground to the arm and finally the racquet all by way of the CORE.

If your CORE is weak then you lose some of your power in the CORE.

These 5 exercises will get you started in building your CORE and your game should improve.


Forearm Plank #1

These exercises and images are provided as a guide, use them to plan your work out program as needed.




Reverse Crunch #2

These exercises and images are provided as a guide, use them to plan your work out program as needed.





Plank w/arm and leg lift #3

These exercises and images are provided as a guide, use them to plan your work out program as needed.





Bicycle #4

These exercises and images are provided as a guide, use them to plan your work out program as needed.




Plank w/ hip twists #5

These exercises and images are provided as a guide, use them to plan your work out program as needed.


Note: Exercising is good for your health and talk with your Doctor about your plans if necessary. Enjoy Your Workout :-)



Tennis Shoes

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The right pair of tennis shoes can make a difference. Tennis is a game with lots of movement including: 1) Quick stops and starts; 2) Short sprints; and 3) Lateral movement.

Shoe Types

Tennis shoes are designed for frequent stops and starts. The shoe is more flat, with a design pattern on the sole depending on the surface type. Tennis shoes are sturdy with other shoes having thicker and softer heels to decrease weight and reduce impact.
Running and other athletic shoes are designed for forward motion.

Play Style

Baseline Player - Plays along the baseline with lateral movement. This player needs lateral support plus durable sole for continuous lateral movement.
Serve and Volley - Player charges the net. This player will slide there back foot during the serve. This player needs durable toe caps and medial arch support inside the shoe

Court Types

Take note of the surface whether hard or soft.
Hard Court (Concrete) - A surface like concrete needs durable shoes. So a tougher upper and outer sole materials are needed like leather or vinyl.
Soft Or Clay Court -With a surface like clay the shoe is designed with non-damaging outer soles.
Multi-Court - Both surfaces are accommodated.

Foot Types

Know your foot type then pick the shoe. Don't know your foot type. Then do this: Wet the foot then step on a dark sheet of drawing paper to get an imprint. The three types of imprints are shown below:








Note: Feet and shoes are so important. I'd recommend talking with your Doctor about your plans and an associate at the Sporting Good Store. Enjoy The Game :-)



Fitness: Jump Rope

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Jumping rope can be your fitness program or a part of your fitness program. Here's some things to know:



Tennis: Basic Grips

tennis racquet

Continental

Eastern

Western



Tennis: Split Step

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The split step is what gets you moving in the right direction as the ball is being hit. It overcomes the static flat footed stance you have as the ball is about to be hit.
You may not know where the ball is being hit to, but the split step gets your feet off the ground and you can quickly move in the direction of the ball.

The most important part of the split step is the timing. Move to early you're back flat footed again, move to late you won't get to the ball quickly. However, with perfect timing of the split step(with loose legs, bent knees, and momentum) you'll move quickly toward the ball.

So when do you split step? You do it right before your opponent hits the ball. See below:


This takes practice but it can be done. You begin to anticipate the direction of the ball as your opponent makes contact.



Tennis Interval Training:

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Interval training for tennis is all about creating a fitness program that fits the intermittent bouts of high intensity point exchanges. These exchanges usually lasting from 4 – 10 seconds, then comes the short recovery between points lasting 10 to 20 seconds. Also, 25 seconds allowed between points and 90 seconds on the change over.

The treadmill, elliptical, jogging, bike riding, and swimming might not be the best training program for tennis intermittent high and low intensity games.

You may have heard about recent trends towards HIIT (High Intensity Interval Training)conditioning. This is replacing in some cases spending long hours on the treadmill. With HIIT you're doing a workout with shorts bursts of higher intensity followed by low intensity periods.

A typical HIIT work-to-rest ratio is about 1:3. You go high 15 seconds and then low 45 seconds. Look around at some of the various HIITs work out programs and find one that fits your fitness level. Also, check with your doctor for how intense you can get with HIIT.

Well there you have it another way to get fit and improve your game. Enjoy.



Tennis Footwork Tips

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We know that time spent working on your strokes can improve your game. Let see what we can do to help by working on your footwork. Using these tips on or off the court you can add speed and nimbleness to your game that will make a big difference in your level of play.

Tennis is a very physical game and more physical at higher skill levels. So here are some tips that'll help you improve your skills in no time with regular practice sessions for the quick and sudden movements in the game.

Try these:

1. Jog:

To build your endurance and stamina.

2. Sprints:

You'll need speed so practice short sprints in many directions. This is similar to what you'll experience on the court in a fast pace game.

3. Hops and Jumps:

Need to hop and jump into the split step as your opponent prepares or hits the ball.

4. Short Runs:

No long runs, but short runs to improve your basic footwork and movement on the court.

So remember to practice! More important remember to enjoy the game of tennis.



Want to learn scoring in tennis?

scoring Learning to keep score can be made easier by keeping this in mind:

See the extended instructional and visual illustrations to help with understanding and keeping up with the game.

Learn here:
Tennis Scoring



Want to improve the forehand in tennis?

tennis forehand Are you planning to get better in your forehand while playing tennis? When it comes to tennis, different players have different preferences. For some playing on the forehand is easy and for some playing on the backhand is easy. Still, there is a need to get better as a whole in order to make your game better. If you are planning to train yourself for the forehand in tennis, here are some tips you can consider. With the help of these tips, it will be easier to become better in your forehand shots:

1. Set the proper grip:

Semi-Western is usually recommended. Also see other topics for selecting the proper grip.

2. Get into the ready position:

Now you're looking down court, moving the feet and waiting to see the direction(forehand or backhand) of the ball.

3. Prepare to receive the ball:

Determine the direction(forehand or backhand) of the ball, then turn(shoulders) to that side with racquet up and facing the side. The sooner this is done the better, since it will give you more time to track or move toward the ball for an early(not late)hit.

4. Drop the racquet:

Releasing it on the edge (frame perpendicular to the ground), then guide or pull it thru the swing.

5. Swing the racquet:

This is where you rotate the hips with the shoulder, arms and wrist lagging. This is where the racquet acceleration increases. This should be done effortlessly so practice.

6. Swing straight:

Swing in a straight line before and after contact with the ball. Swinging straight insures we are directing the ball towards our intended target even if we hit the ball slightly too early or slightly too late.

7. Contact the ball:

This is where you hit, generate spin and add pace to the ball. Also extending thru the ball gives direction.

8. Follow-Thru:

After the ball contact continue the stroke over the left shoulder. It also helps to catch the racquet with the left hand above the shoulder. So now our shoulders can move freely through the shot and generate more power.

9. Practice:

Try not to think to much about the detail of the stroke. Just practice what you've learned and enjoy your tennis and things will fall into place.



Tips to improve backhand shots in tennis

tennis forehand Do you want to improve your backhand techniques in tennis? If yes, we have some tips for you. In the light of these tips, it will be easier for you to make your game better. When it comes to professionals, working on every aspect of the game is essential. You cannot leave any area behind. Backhand plays a major role in the success of a player. You need to master both rights and left-hand side. However, if you think you need to improve your backhand technique, here are some of the best tips for you. Read on to know about them:

1. Focus on your hands:

For making a good stroke it is important you use the right angle of your body. Although legs play an important part in the backhand shot but your arms are the important ones. It is essential to play a shot with the right angle of the arm. Backhand shot is one of the least important techniques that are considered. This is why there are several people who do not know about the importance of arm angle. A right shot can be played only with the right angle. Do not bend it at any point and play the shot in a straight angle.

With bending arms, there are several issues that will hinder in the quality of the stroke. Apart from that, players will also face the danger of tennis elbow. Look for the ball and identify its path. After that, you will be able to know the right angle on which you will hit the ball with the right power. Adjust yourself and hit the ball.

2. Maintain a specified distance:

You will be able to apply your full power on the ball only if you will maintain a proper distance between you and the ball. This is why it is always best to identify the right gap between you and the ball. This is the only way through which you will be able to make a right shot in the right direction.

3. Uncoiling of front leg:

The next tip to make your backhand technique better is to uncoil your front leg. If you observe players playing at the backhand, you will be able to know that they uncoil different parts of their body in order to play a stroke in a better way. The uncoiling of legs will result in the upwards motion of the body that can be beneficial in many situations. It must be noted here that this is not something possible for every type of shots. There are only some situations in which this tip can be followed.

4. Swinging insider out:

There is a need to avoid this in order to make your backhand technique better than before. This is a problem mostly seen in the two-handed backhand. This will mean that the racket will start the swing with a greater distance between the body and hand. After that, it moves closer to the body.

By following these tips, your backhand technique can be improved.



Turn That Shoulder!

tennis shoulder turn Does your shots seem to lack power? Well you might be arming the shot. This could be bad for the arm and muscles. To make sure you're getting the strong stroke exaggerate the shoulder turn until it becomes your natural stroke.

To get the strong stroke for a strong game will review the shoulder turn in the forehand, backhand and the serve.

Forehand:

Using your preferred grip use you nonhitting hand to grip the throat of the racquet and turn and take the racquet back. Continue to turn until the non hitting shoulder is pointing down court, so the opponent can see the back of your shoulder.

Release the racquet from the non hitting hand with the elbow pointing down court.

Swing the racquet and uncoil your body (knees, hips, torso, shoulders and arms). After contact with the ball follow thru and catch the racquet with the nonhitting hand. This assures a good shoulder rotation.

Backhand:

Hold the racquet with your preferred grip. Place the non hitting hand on the throat of racquet if you have a one-hand backhand. Rotate the hitting shoulder to point down court, so the opponent can see the back of your shoulder.

Uncoil the body( knees, hips, torso, shoulders and arms) and make contact with the ball. Follow thru.

Note: With the two-hand backhand use both arms to take the racquet back. With your left hand push thru the point of contact and follow through to get a full shoulder rotation.

Serve:

Practice throwing a tennis ball over the net. So Start by rotating the throwing shoulder to the back then with the throw come forward with the throwing shoulder rotating to the front of the court as you throw the ball.

Now practice with a racquet. Rotate the shoulder and hips away from the net and swing the racquet.

Toss an imaginary ball with the non hitting hand and take the racquet back in the "Trophy Position" with the front shoulder higher than the back shoulder.

Now make contact with the imaginary ball with the back shoulder moving to the front and over the front shoulder. Practice until comfortable then use a tennis ball to execute the serve.

Remember "turn that shoulder!" practice and enjoy the game.



Tennis serves: 4 major types

tennis forehand The tennis serve is considered to be one of the most complex components of the game. If the serve of the player is not perfect, the game is being impacted negatively. This is the reason which a lot of practice is required for the perfection. The tennis serve includes a lot of elements that are mastered with practice and technique. The way you serve a ball to the other player will determine your success. Before we get into the details of tips, here are major types of tennis serves:

1. The flat serve:

One of the most common tennis serves is the flat serve. For a flat serve, a player needs to use an eastern grip or a continental one. With the help of this type of grip, the hand will swing through the ball. There will be no spinning included. A flat serve can be done in a perfect way only if the player applied the right amount of power while serving. Some players hit a flat serve at more than 150 mph.

2. The kick serves:

This type of tennis serve was introduced at the end of the 19th century. Within this technique, the ball is tossed above the head of the player and the racket will brush against it with the angle of 7 o clock to 1 o clock. If this technique is followed properly, it will be quite difficult for the other person to pick up this serve as it will bounce up to them. However, it must be noted here that it should be done in a proper way otherwise the ball will end in the net.

3. The slice serves:

The next type of tennis serve is the slice serve. For doing it, the players have to follow an eastern or continental grip but with backhand. The racket should be brushed on the right-hand side of the ball. In this way, the ball will spin during the serve. Due to this angle, the ball will curve in the left side and will dip a little. After touching the ground, it will bounce in the left direction.

4. The underhanded serve:

The underhand serve in tennis is considered to be the one that is unique. There are only sometimes when this type of serve is used by a player. However, it must be noted here that the underhand serve is legitimate at every level of the game. As this type of serve is quite rare, it is mostly done to surprise the opponent. As the other person is not ready to pick this type of service up, they will eventually lose.

One of the famous examples of the underhand serve is found in the match between Chang and Ivan Lendl in 1989. He used this serve and beat his opponent.

These are the major type of tennis serve techniques that can be followed in a match.




Some of the Key Differences Between Singles and Doubles Tennis Matches You Need to Know

tennis forehand

The Action-Packed World of Tennis

No doubt a tennis match is the most riveting and adrenaline-fueled adventure for those who love to play this game. The interesting part is that this game has several parts that you need to play with full energy in order to nail the tournament.

Tennis 101

A typical tennis match is divided into two types, Singles and doubles. The main difference is as follows:

Singles: Two Players, Single Pair

Doubles: Four Players, Double Pair

Difference in Strategies

Serving Rules

First Point: The player stands at the right side of center.

In case of doubles, one player stands at the right corner and the other at the left.

Second point: The player needs to serve from the left corner.

However, during a doubles match, some specific serving rule might be applied if there is a tie-break scenario.

Serving Wide

In this method, a point is a scored by distracting the opponent in one direction and later hitting the other way in the next shot.

In case of singles, the player has to be extra vigilant and balance out both shots whereas in a doubles match, the serving wide is backed up by the second player.

Poaching Technique

Usually, during a doubles match, one player is placed at the back and one is in close proximity to the net. In a poaching technique, the player who is standing at the net can hit the balls that are coming right at the center. Although, this kind of shot is supposed to be played by the baseline player, however, this technique is frequently used to quickly gain points.

In a singles match, the player is supposed to tackle all shots and there is no backup available. So, the best strategy would be to stay on your guard and not miss any ball.

Volleying Method

It is an ideal tactic to insert pressure into the opponent. In a singles match, it is a winning technique because by applying this modus operandi you avoid giving your opponent a clear angle to hit back. Furthermore, your focus is supposed to be on the net so that you are already prepared for any coming shot.

In a doubles match, you have the biggest advantage of igniting a back and forth blind battle with your opponent with the help of your partner.

Fierce Competition

When two players are playing at both ends and have the same set of skills, they might have a bigger chance of winning the match as compared to a singles tournament.

To Conclude!

There are very few differences between singles and doubles match and each match holds a unique significance of its own. Whether you play singles or double, be sure to know your weaknesses and then work on them. It is a fact that aggressive approach should be avoided while playing the enthralling game of tennis. Therefore, be sure to keep equilibrium in your emotional state and don’t let the opponent overpower you. In case of doubles, you must educate the same guidelines to your partner as well so that before playing the match, you both are on the same page.



Tennis Tournaments

tournament

Grand Slam Tournaments:

A Short Commentary on Grand Slam Tournament

A Grand Treat for Tennis Fans

Each year many tennis enthusiasts look forward to the mega event of grand slams tournament. Typically known as majors, these are the biggest tennis occasion that start right from January and end in September.

The individual matches/majors are as follows:

Grand Slam Tournament

What do Glam Tournaments Offer?

Facts and Figures

Local Activities and Things to do Nearby

There are tons of activities to get your self-involved in during the grand slam tournament. You can get access to the restaurants and parks nearby and have the trip of a lifetime!

Australian Open

If you visit Australia, you can wander in the streets of Melbourne and enjoy the scrumptious cuisine offered by this city. If you are out of options you can head straight to Lamington national park to enjoy peace and calm. Furthermore, you can visit Wild Cliff tops Ecotourn to enjoy your time off from the crowded city and later return to watch the match. The best part is wherever you go; you will find unmatched hospitality and accommodation services. For sure, it is a double treat for everyone who came to see Australian Open.

French Open

French open that happens in Paris, France is your destination to be for next year. If you like to visit the city, be sure to visit Notre Dame Cathedral. In addition to that, you can also go for a historic view of the city.

Wimbledon

Here, you will be able to eat all you can and witness historic and ancient building like Canterbury and Leeds Castle or the famous Stonehenge (a place that was erected 5000 years ago without the help of technology)

US Open

The organizer of these tournaments makes sure that you get access to luxury accommodations with different types of tours in the US.

Final Thoughts

No doubt, these tournaments provide some of the most anticipated events of the year for tennis fans. These tournaments gives center stage to the world’s topmost professional players to play the riveting game of tennis. No matter which city you visit, you will certainly enjoy your time there!



Tennis Equipment

tennis forehand

The Necessary Guide to Essential Tennis Match Equipments

There is a vast majority of people who love to watch a nerve-wrenching tennis game while eating popcorns. Some of them aspire to become a world-class tennis player someday. If you belong to a similar group and are new to this whole new tennis match game, then look no further.

This article will be your one-stop guide for everything you need to know about some of the essential equipment to be used in a tennis game.

The Perfect Attire to carry out your Tennis Escapade

You will be playing for a significant amount of time so make sure whatever clothing you choose to wear, should be well fitted and give a calm feel.

The Ideal Footgear

The importance of a good pair of shoes cannot be ignored. While looking for the right ones, make sure to buy those that have a thick sole. It will prevent you from any shock and create the necessary balance in case you slip awkwardly during the match.

A Luxury but Durable Pair of Glasses

You must choose the glasses from which you are able to see without putting pressure on your eyes. It is suggested to keep lightweight glasses so that if you are not using them, you may still conveniently hang them on your shirt.

The Right Bag for all your accessories

There is no need to wander in sports shops looking for exquisite bags. You can just buy a bag that can hold your every accessory. In addition to that, it is also important not to pick a bag that has bright colors. Similarly, you should be able to easily carry them along so choose after careful consideration.

Some Other Pivotal Things to Carry are given as follows:

Final Thoughts

It is true that a perfect game of tennis is a classy sport that is quite amusing to watch. This game has its own specific set of rules and, which is quite enjoyable for those who have know-how of it. Most importantly, they want to understand and play this game. In addition to gaining the sound knowledge of a tennis match, you should also know what kind of clothing or pairs of glasses will suit you the most. Therefore, it is suggested to always prefer your comfort while choosing anything for your tennis adventures.

Choosing the equipment is important to make your games exciting and admirable. Thou some items may not be used during the game, they can be an essential part of your overall tennis experience.



There are Four(4) type of Tennis Court Surfaces

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ASPHALT

Each Surface has certain playing characteristic that affect speed and style of play. Will review the following:

Surface Description, The Ball and The Player.

CLAY

Clay courts are made of compressed shale, stone, or brick. The Ball moves slower and Players use to hard courts need to adjust their game.

GRASS

Grass courts require mowing, watering, reseeding and other maintenance.

This is the fastest surface and the bounce of the Ball depends on many factors including: how recent was grass mowed, health of the grass and previous play.

This is an unpredictable surface for the Player.

CARPET

Made of synthetic materials and used indoors it is not commonly used. Similar to a large rubber mat.

Generally it is a fast surface with a low Ball bounce.

Note: So know your surface and play accordingly



Tennis Court Layout

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New to tennis, then let's look at the tennis court layout. Knowing the court layout helps build confidence and game opportunities including court angles and movement on the court.





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Tennis Animation

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Australian Doubles Formation: Alternative To The Standard Formation



Note: See visual animation w/voice Animated - Australian Doubles Formation

The Mental Game

tennis forehand This goes beyond the physical game to the attitude affecting the match outcome. Here are three(3) tips to get the right game attitude:

Visualization

See yourself attaining your goals whether a strong forehand or a great serve.

Self-talk

Develop positive self-talk. Tell yourself:

Relaxation techniques

Counter nervousness and anxiety before each game with the following:

So get the mental game going along with the physical game and start enjoying and winning more of your games.

Tennis Volley

tennis forehand The volley is hitting the ball before it bounces. The tennis volley is essential to good tennis. It's one of the strokes you'll need to master along with your ground strokes and the serve. This stroke means moving to the forecourt, timing the stroke and choosing the best volley type. Now let's see how to pick the best volley type to use in the game of tennis.

Volley Types:

Punch volley

No swing here. Reason is you're at the net with no time or energy to spare. With limited time to return the ball, you shorten the swing. So with a short swing and a punch motion you get the racquet speed you need to deliver a ball that is hit hard and fast

Block volley

A shot that comes so fast that the only thing to do is block it. That's the block volley. The racquet is your protective shield. Your arm is firm, stable and none swinging. The speeding ball is blocked and is return at the same pace. If the ball has no pace then do not use the block volley.

Touch volley

Very much like a drop shot but done close to the net. Should be done when the opponent is at or near the base line. Give the ball a slight touch to the other side of the net. And remember a touch volley is like the punch volley, without the speed(punch).

Low volley

There are shots that may be close to the ground when at the net. That's where you can use the low volley. To perform this shot use a neutral stance and bend the knees, this allows you to hit the ball without hitting it into the net. Remember to bend the knees since the ball is close to the ground and you want to get it over and not into the net.

Drive volley

This is a very aggressive volley and uses a full swing. These are the parts:

Low Volley Counter

Use this volley on the approach to the net. Contact the ball below the knee by blocking the shot. Your forward movement adds weight and momentum to your shot. Use the continental grip and no full swings.



Health - Clean Eating

Inspired by writer: Jenny Sugar 10/8/2018 and Nutritionist: Amanda Meixner

clean food
Nutritionist Amanda Meixner recently posted about clean eating, and wrote in her caption, "While changing your habits is definitely challenging, baby steps in the right direction can really add up!" Whether you're looking to lose weight or are just trying to clean up your diet, here are three simple steps you can begin right now to start eating clean and head in the right direction.
Follow These 3 Simple Steps to Clean Eating and the Pounds Will Melt Off.

3 Simple Steps to Clean Eating:

Limit Processed Foods

"Processed food calories add up in the long run and because most products are devoid of sufficient nutrients, your body will still crave more food," Amanda wrote. Plus, who can have just a small handful of chips and not want more? "While it's perfectly OK to add some of these in moderation," Amanda added, when it comes to packaged foods, "try to limit overall or go with trusted brands who have quality ingredients."

Stop Drinking Your Calories

"Aside from protein shakes and low-sugar kombucha, I steer clear of drinking my calories," Amanda said. "Soda, orange juices and store-bought smoothies are pure sugar bombs and will leave with a sugar crash later. Not to mention it's way easier to drink 11.5oz of something like orange juice but you would most likely not eat 3.5 oranges in one sitting (the calorie equivalent)."

Eat More Whole Foods

"Limiting the above choices doesn't mean starving yourself. When you make the switch to whole, nutritious foods, you can eat more and still weigh less," Amanda wrote. A good rule of thumb is to choose foods that have just one ingredient. Don't be afraid to pack in those veggies, use fruit as a natural snack to satisfy your sweet tooth, and make sure you're getting a sufficient amount of protein, healthy fats, and carbs."
Learn More: See Clean Eating Video Below.



Ground Strokes with Pace and Power

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Not getting the pace on your shots, well you could be hitting with your arm. Try turning or rotating the shoulders to get the power and pace you need from a shoulder turn. This will take practice, so practice and in time your will have a stroke with pace and power.
Note: Hitting for pace and power with only the arm can put unusual amounts of stress on the joints and muscles of the arm, so let the shoulders help.

Forehand Ground Stroke

Grip your racquet with your preferred grip. Place the non-hitting hand on the throat of the racquet, rotate the shoulders to approximately 90 degrees while taking the racquet back.

Release the racquet after shoulder turn from the nonhittinghand.

Uncoil the body as you swing to make contact with the ball. Uncoil the body segments in this order:

Knee, hips, torso, shoulder and arm.

The process of uncoiling the body will add power and pace to the shot. After making contact with the ball follow-through and catch the racquet with the nonhitting hand. This assures a full rotation of the shoulder.

Note: All this takes time and practice. So be sure to enjoy the game of tennis while learning to add pace to your game.

Backhand Ground Stroke

Grip your racquet with your preferred grip.

Place the nonhittinghand on the throat of the racquet for the one-hand backhand. Use this nonhittinghand to pull the racquet back and to rotate the shoulders and upper body.

Uncoil the body as you swing to make contact with the ball. Uncoil the body segments in this order:

Knee, hips, torso, shoulder and arm.

Swing the racquet forward to contact the ball. Release and extend the non hitting hand backward. With the hitting hand follow through with the racquet high and in the direction you hit the ball.

Note: Now just remember to practice and in time you'll be hitting the perfect backhand with pace. As always, enjoy the game while learning.



Tennis/Health Videos

  1. The "Tennis Forehand" has the palm facing the direction of the strike. See below:

    • The forehand is an essential shot in a tennis match
    • Winning is easier with a powerful forehand.
    • The tennis forehand is a ground stroke

  2. The "Tennis Backhand" moves across the body. See below:

    • Stroke played across the body with the back of the hand preceding the palm.
    • Term refers to a ground stroke(ball bounces before being struck).

  3. The "Tennis Serve" starts the game and point. See below:

    • A player will hit the ball into the diagonally opposite service box.
    • Player tosses the ball into the air, then hits it near the top of toss.
    • The feet are behind the baseline.
    • Player has two chances to make a good serve.

  4. Health - Clean Eating. See below:

    Inspired by writer: Jenny Sugar 10/8/2018 and Nutritionist: Amanda Meixner

    • Limit Processed Foods.
    • Stop Drinking Your Calories.
    • Eat More Whole Foods.

    Learn More: Health - Clean Eating

  5. PLANKS DEMO

    • Elbow Plank
    • Up and Down Plank
    • High Plank
    • Side Plank

  6. BASIC STROKES - SLICE

  7. BASIC STROKES - VOLLEY

  8. FOOTWORK - BENDING THE KNEES

  9. FOOTWORK - SPLIT STEP

  10. UPPER BODY - SHOULDER TURN



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