Every time there is a hiatus in my playing time (the weather’s been bad lately), my consistency goes off and my game seems to drop a couple of levels.  What can I do to mitigate my inconsistency?

You should not be surprized that your game goes off when you have a layoff, whether through weather or injury. Sport psychologists tell us that average skill levels are typically lost at a rate that is three times faster than the time it takes to gain the skill.  Hence the phrase ‘practice makes perfect’, and the professional focus on getting sufficient match time on court.

Tennis is considered a “fine motor skilled” sport which involves close coordination between eye, hand and foot. These skills are integral to what I call the three basic tennis fundamentals: ball-watching, balance and rhythm.  And the bad news: there is very little correlation between these skills and our activities in daily life. Take for example ball-watching. In the split second between the time a ball is hit from one end of the court to the other, you have to 'accommodate' your eyes to go from parallel vision (long vision) to triangular vision (narrow focus on a rapidly moving ball).  And all this happens without you really being aware of the six muscles in your eyes managing these processes.  The equivalent life processes are driving a car (long vision) and reading (triangulating).  However very rarely do we rapidly switch modes as we are forced to do in sports.  Likewise, there are similar processes for maintaining your balance and developing rhythm which is why there is a much greater focus on cross-training for elite athletes.

With regard to maintaining your ability to watch the ball, one simple exercise is to practice accommodating your eye from near (focus on the tip of your thumb) to far (a fence pole at the end of the court).  Google the web for exercises for balance and rhythm that suit your style and interests, or go back and reread a few of the earlier "ask-the-pro" columns where some of these are suggested.

Understanding these fundamentals can not only 'preserve' your game and sanity when you have a hiatus but, perhaps more importantly, give you a competitive edge when playing.

c) Rob Muir USPTA
February 08, 2012

I have a follow on to my tennis elbow question. My overall flexibility and range of motion has decreased while the pain in my lower back and knees is increasing after I finish playing.  Can you suggest any simple exercises which might help me address some of these issues?

As a high impact sport, tennis can be one of the most demanding activities for the human body. Typically, ‘poor form’, over-exertion, or constantly playing on hard surfaces will result in one or more of the body’s eight load bearing joints becoming misaligned leading to inflammation and subsequent injury.  If untreated over time, such injuries can result in the need for medical interventions to address more serious consequences (rotator cuffs, knee and hip replacements etc). 

Speaking from personal experience in dealing with a range of playing-related injuries over the years, I'm a great believer in a relatively simple approach called the Egoscue Method to help my recovery after playing.  The Egoscue Method is a Postural Therapy program which involves a series of stretches and gentle exercises called Ecises. It is designed to treat musculoskeletal pain without drugs, surgery, or manipulation. This is accomplished through bringing the skeleton back into proper alignment.

Perhaps more importantly, a basic recovery program can be done within 10 minutes; time well spent.  Click here for my basic  Ecise program for tennis.  Of course, you can also do the exercises prior to playing as well.

As with all exercise or stretching programs, please consult a competent medical professional if you are concerned about your health or well being.

(c) Rob Muir USPTA
February 08, 2012