Dickerson - Even after 12….
Posted March 11, 2010 – 8:40 pm in: Golfwith darkness looming, Bubba Dickerson birdied the 11th hole to conclude the rain soaked day at even par.
We tee off tomorrow at 7 30 am.
Stay tuned for more updates.
No CommentsExercise of the Week - Plank Leg Raise with Dr. Mark Frisk
Posted February 15, 2010 – 10:31 am in: Amelia Island Personal Training, Endurance Training, Golf, Pegasus Internet Training Program, Personal Training, Strength TrainingThe Plank exercise by itself is one of my favorites. It is very safe, and it works so many important muscles.
Mark does a great job of keeping his hips up as he raises and lowers his legs. His glutes are firing as he lifts the leg and his abdominal cavity is bracing to keep his whole body stable.
Start off with your standard Plank position and work your way into this one!
The Harkleroad Backhand - Post Birth
Posted January 30, 2010 – 12:28 pm in: Tennis, Tennis InstructionWhen I read that Ashley was making her comeback to professional tennis at the Miami Nasdaq this Spring, I thought I would feature her in a blog! The last time she played there, she was on an absolute tear, making 4th round of both Miami and Indian Wells.
I always liked watching Ashley play because of her athletic ability and her simple strokes. Her movement is excellent, and is enhanced because of her technique and athleticism. Moving laterally is an important aspect of the game, and at the high levels, you need to move and hit with precision and power. A ball that stays in the middle of the court and that has little power, will not yield winning results.
Look for Ashley’s great balance and rotational core power in this video.
Partner Abdominal Med Ball Crunch
Posted January 20, 2010 – 7:17 am in: Personal Training, Strength TrainingHere are a couple juniors that I worked with over the summer, Spencer Simon and Campbell Johnson.
It took them a couple times to get this exercise down, but once they did, you will see they were able to work their core together and motivate each other to keep going. 
The exercise is simple. The key is to make sure that once the ball is handed off , both athletes descend towards the ground. This will work primarily your upper abdominal section as well as your hip abductors from holding on to your partner with your legs.
Le Avocado
Posted January 18, 2010 – 1:13 pm in: Nutrition
MY AVOS!
Avocados must be used when fully ripe. They do not ripen on the tree and are rarely found ripe in markets. Fresh avocados are almost always shipped in an unripe condition.
To test for ripeness by cradling an avocado gently in your hand. Ripe fruit will yield will be firm, yet will yield to gentle pressure. If pressing leaves a dent, the avocado is very ripe and suitable for mashing. They are best served at room temperature.
Avocado’s get a bad rap because of the “fat” content in it, when reality the fat that you get from it, happens to contain many beneficial attributes. read more »
No CommentsATP World Tour Uncovered
Posted January 17, 2010 – 11:55 am in: Tennis, Tennis Fitness, The Pauly PHere is a segment from the TV show, ATP World Tour Uncovered. The show looks behind the scenes of ATP players, coaches, and events. Although it is being aired in Europe now, it is scheduled to be released in the US in 2010.
The BBC film crew, followed us around Los Angeles, and filmed Robert and I last summer at the LA Open.
In this episode, Robert has to deal with bags being lost, his trainer’s sweat dripping in his eyes, and a rapping Gladiator, named Vince Spadea, Ain’t Afraid of Ya!
Enjoy!
Tennis Drill - The Aussie 2 on 1
Posted January 15, 2010 – 6:15 pm in: Coach's Corner, Endurance Training, TennisAn oldie but a goodie, the Old Aussie 2 on 1 drill can get the heart rate up and provide a great physical workout for solo hitter. Watch Ashley here work out with Chucky Adams and Aaron Webster at the beautiful Riviera Country Club in Santa Monica, CA.
This is a typical morning workout for a lot of the tennis professionals that I train. It is not uncommon to do different variations of this drill for up to 90 mins. Follow this up with some serving and you have one heck of a morning tennis workout.
I recommend bringing a banana and a couple bottles of water for this type of workout. It is important to practice at a high intensity and not form any bad habits because of fatigue. If you start getting tired, and your form starts to suffer, get your heart rate back down before you start the drill again.
No CommentsWorking out with Hideko Hallman
Posted January 13, 2010 – 12:46 pm in: Amelia Island Personal TrainingLast night I had my weekly 45 minute training session with Hideko Hallman. Hideko is a 3.5 tennis player that enjoys feeling good off the court, as well as on the court.
When I am not with her, Hideko maintains her form by training at her home gym with the exercises that I teach her.
As you can see by the pictures, we are not using fancy machinery, but rather dumbbell’s, swiss balls, TRX Suspension Trainer, and a kettlebell….all of which can easily purchased for under $200.
SINGLE LEG DEADLIFT
Last night workout was geared towards training the entire body. I broke out the Agility ladder because it has been very cold out and Hideko has not been able to play much tennis. Keeping her feet active and emphasizing, little steps, and specific footwork patterns was high on my list of “training necessities”.
CURL TO KNEEL PRESS
Here are some pics and exercises that we did last night. The Single Leg Dead Lift. This exercise strengthens the hip and hamstring, promotes single leg balance, and trains hip mobility. No doubt this is one of my favorites, and unlike its cousin, Double Leg Deadlift, does not put excessive loading on the lower lumbar region.
The kneeling curl to press is an excellent exercise for strengthening the core, arms, and shoulders. By kneeling on the mat with both knees, your core is forced to engage in the exercise more because your legs are not providing stability.
I recommend performing a “hammer curl” and then externally rotating the dumbbell’s outward at the top of the shoulder press. Hideko used the 8 pound dumbbells for 14 reps.
One of the leg exercises that we did was the Single Leg Squat with the TRX Suspension Trainer. I love this exercise more and more. For most people it is very difficult to perform a single leg squat whether it is against the wall with a Swiss Ball, or on a platform box. The benefit you get from the TRX is that it allows you to use some of your upper body to off set the loading on the single leg.
Liam Caruana Copper Bowl 12 and Under Winner
Posted January 11, 2010 – 1:35 pm in: Current Client Chronicals, TennisCopper Bowl Wrapup - 12s and 14s
by Ali Jones, 11 January 2010
On the first week of 2010 new arrivals and competitors from the previous week’s Winter Nationals converged at the Hilton El Conquistador in Oro Valley for the annual Copper Bowl, originally held alongside the football contest of the same name.
ITALIAN STALLION
Boys 12s
Fifth seed Liam Caruana had a simple plan coming into the Copper Bowl.
Boys 12 Champion Liam Caruana
© Doug Wrege, TennisRecruiting.net
“I came here to win the tournament and I won,” said the blue chip from La Jolla, California.
He came into the finals with straight sets victories and lost only 11 games.
“He had a beautiful semi [against 8th seed Kalman Boyd],” said Max Caruana, Liam’s father. “He brought such energy like I’ve never seen before.”
But during the finals, Liam found himself in a hole and gave up his first set of the tournament to top seed Anudeep Kodali of North Carolina.
Junior Spotlight - 11 yr old Liam Caruana
Posted January 6, 2010 – 11:37 am in: Pegasus Internet Training Program After working with Liam for a couple days in Miami, Fl, I said to him and his father Massimo, “I hate to make the comparison to a female tennis player, but Liam reminds me a lot of Justine Henin! “. His size, gutsy fighting spirit, his movement, and his strategic brain, are just a few of this young Italian kids attributes that lead me to this analogy. 
Up until our first meeting in Miami, I had been working with him with Pisani Training CPT, William Vourlas of La Jolla, CA. William was implementing the workouts he received from me at www.pegasustrainer.com, while Liam’s dad Max, over looked the track workouts from Pegasus.
At the Orange Bowl, Liam won 4 matches to qualify into the main draw, and although lost a disappointing first round match, he bounced back to win 3 more in the back draw.
This week sparks so far his best result as of yet, a semi-finals berth in the Winter Nationals, in Tucson, AZ. Best of luck lil Luigi!!!
