The Pauly P Lateral Shuffle with Jr. White Shadow
Posted June 19, 2010 – 5:14 pm in: Amelia Island Personal TrainingFor the past few days I have had the opportunity to train Greg Labanowski from Houston, TX.
Here is a clip from the end of practice. The repetitive change of direction, and the bending of the knees to touch each target, will strengthen the legs and build endurance.
We did 8, 20 second intervals, with 10 seconds rest in between each one. Greg’s heart rate was very high at the end of this drill. Try this out at the end of your next training session…it will really make you sweat!
Junior Training Camp - Hot Florida Style!
Posted June 11, 2010 – 4:53 pm in: Amelia Island Personal Training, Cycling I just completed an 8 day training camp with junior John Woodard. John is heading to LSU this upcoming fall and will be competing on the Men’s Tennis team. John needed to train all facets of his conditioning in order to compete in the upcoming Summer tournament’s. 
Here is a brief interview from John as he completes his final ride of his fitness camp. Keep in mind that I traveled next to John in the wide open and very safe country roads. Be sure to wear a helmut and ride in safe terrain.
On Court Tennis Movement Training
Posted June 9, 2010 – 10:30 am in: Amelia Island Personal Training, Tennis InstructionHere is a clip taken a couple years back when Amer was up in Amelia Island training.
I love doing this drill for tennis movement purposes. It really does cover all the bases when it comes to moving on the tennis court. You have to shuffle, move up and back linearly, and cover all the spots on the court.
Watch the Big Bozz in action here!
HOTEL WORKOUT IN PARIS SEGMENT
Posted June 8, 2010 – 8:39 am in: Pegasus Internet Training Program, Tennis InstructionHere is another small clip of what we did before the French Qualies started.
Benjiman Balleret, ranked 226, was leading 6-2, 4-6. 2-0, against the 130 ranked Santiago Ventura, but failed to solidify his lead in the third, losing 6-3.
Nonetheless, his body felt great, and he put himself in a position to win.
The Day Before Qualies Begin
Posted May 18, 2010 – 8:09 am in: Pegasus Internet Training ProgramIt was easy to plan the schedule for Benjamin knowing that he had a club match on Sunday, and his first qualification match on Tuesday. One hit Monday morning , followed by an afternoon hotel workout, should be enough to get Benjiman to the starting line in Paris, ready to go.
As you can see from the above video that I brought my Agility ladder with me and we were able to get some great training in, right in the middle of our hotel suite.
I like the Agility ladder because you can train the feet to move with precision and quickness.
CLAY COURT TENNIS 101
Posted May 14, 2010 – 2:00 am in: Tennis Instruction It’s a fact that the Europeans have dominated over the Americans on the red clay for years. The main reason for this is that for many of the American juniors, they simply lack the knowledge on how to slide on the dirt.
Here is ATP, 225 ranked, Benjiman Balleret of Monaco, giving ADNA juniors his top two tips on how he slides on the red clay in Monte Carlo.
He emphasizes the need of having your front toe point forward, and not out, and to the side. This will ensure that you don’t hurt your ankle, and provides a smooth and straight sliding line to your final point of your slide.
Sliding tip number two from Benjamin points out that you do not want to “fall over”, or “go beyond” your sliding point with your body. Rather, push off the front toe or foot, and return to your ideal position on the court.
Update from Monte Carlo, Monaco
Posted May 11, 2010 – 4:08 pm in: Pegasus Internet Training ProgramWell, it took me about 24 hours to get to Monaco. My trip started when I took a flight to Charlotte, NC. I then had a 3 hour layover before boarding a 10 hour flight to Munich, Germany. Since there was volcanic ash in the air, we had to be rerouted around the ash cloud, resulting in me missing my connecting flight to Nice. Another 4.5 hour lay over commenced before the final 2 hour leg to Nice, France….
View from Monte Carlo Country Club
Once I landed, it took me 45 mins to get to the gym where I was already late meeting Benjamin Balleret. For some reason, (most likely the view and knowing that a Grand Slam loomed in the distance), I was fired up, and had really good energy to work.
I knew it was 9 days before the Slam, and he had 48 hours of rest prior to my arrival….it was time to WORK!!!
Sparring Partner Emin Agaev!
Benjamin is now ranked 225. After a couple of years of training him on the internet, this is actually my first time meeting him. When we started he was ranked 500…I hope he can keep moving up…it’s real tough out there but all you can do, is do the absolute best that you can!
Videos to come!
Pauly P
Jr. Tennis Training - Bosu Ball Crunch
Posted April 29, 2010 – 5:36 am in: Pegasus Internet Training ProgramWe all know now that working the core is very important in every thing you do in life, but especially when it comes to the sport of tennis.
Here is one of today’s shining stars, Liam Caruana. Liam takes his training seriously and being a little guy, knows he has to pack as much as a punch to his shots as he can. This is why we have done a good amount of upper body and core strength work.
Liam receives his workouts on the internet, via the use of Pegasus Trainer, an online application that I developed with my good friend, Vin Miller @ www.naturalbias.com
Exercise of the Week - The Swiss Ball Rollout
Posted March 28, 2010 – 10:15 am in: Amelia Island Personal TrainingWell, I haven’t been blogging too much, but I decided to show you a great exercise today.
The Swiss Ball Rollout is a safe and very effective exercise that trains core stability. The object is to try and sustain a stable plank position on a swiss ball or an ab wheel for 1 to 3 seconds.
Many of my first time clients feel this one the next day so you have to be careful in the beginning. Don’t over do this one or you will be tight and slightly sore in the core the next day.
The core is made for provided stability to center of your body, connecting the upper and lower parts together. This exercise helps in strengthening that connection, making it more stable and much stronger.
Exercise of the Week - Plank Leg Raise with Dr. Mark Frisk
Posted February 15, 2010 – 10:31 am in: Amelia Island Personal Training, GolfThe 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!
