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Video: Be Faster with adidas miCoach and Andy Murray. Turn your smartphone into a personal fitness coach.

So you want to be faster on court? The answer is fitness training. The amount of off-court work ATP and WTA tennis players are doing has expanded dramatically; some players devote more time to fitness than actually hitting balls.

The problem? Maintaining a regime and paying for a personal coach. Most players of paying ability travel with fitness coaches who insure their athletes stay strong, fit and resilient to injury. Most of us can't afford this. adidas miCoach (pronounced My Coach) has a solution.

miCoach is a FREE downloadable app for iOSdevices (iPhones etc) and Blackberrys using GPS for real-time pace-based coaching. adidas says that Andy Murray uses miCoach to supplement his live personal training.

Pick one of the training programs geared for your sport (tennis in our case) and the app will offer you real-time audible coaching, keeping track of your activity and reporting back to miCoach online. Individual workouts are set based upon your weight, age, height and degree of fitness (be honest for safety's sake). You can track your workout online and map your progress and goals. The app doesn't yell at you to get up and going but it is motivating to see results if you stick to it.

Visit miCoach for more info and sign up. You can download the app right to your phone.

10 minutes with Ana Ivanovic. On Food, Fitness and Fashion for Tennis.

I had a chance to sit down with Ana Ivanovic at the adidas Barricade party. Honestly it was as comfortable as chatting with an old friend. As I'm always trying to grab some game plan from the pros we talked food, fitness and tennis fashion:

What do you eat to keep yourself in such great shape?
I try to eat VERY healthy - a lot of beef, chicken and seafood combined with veggies and rice. I'm not a big fan of pasta especially before a match. It makes me feel really full and slow so I avoid it.

What's your go-to match day breakfast?
An egg white omelet with turkey breast, toast and a cup of coffee. During a match day, bananas, power bars and power gels are helpful.

What kinds of drills do you do for fitness?
I do a lot of footwork drills, long distance running, interval training, but not a lot of weight lifting. I don't want to get bulky. My trainer mixes things up to keep it interesting for me and to keep my body from becoming too comfortable with any one exercise.

How important is massage to your fitness?
Very. I get massages every day during training and during tournaments. It's very important to release the stresses that build up with all the hard work.

What do you like to wear on court?
I like outfits that are close fitting up top and loose from the waist down.

Do you have a say in what adidas gives you to wear?
I don't come up with the designs but do offer suggestions that make the outfits more to my liking. I might ask for a neckline change from one season to the next for example.

Do you have a favorite tennis outfit from the past? 2008 first in blue and then in orange (a good winning year).

 


Thanks Ana and good luck at the Open!

For a look at what Ana is wearing this year click here.

Now We Know How Rafa Gets His Buff On.

Before stepping on court Rafael Nadal steps up to the plate. Nadal integrates the Power Plate into his training regime to maintain his competitive edge and super buff bod. I wrote briefly about the system last year but thought it noteworthy in light of Rafa's run and win at the French Open.

Power Plate Acceleration Training provides one of the most efficient and dynamic total-body workouts in less than 30 minutes utilizing scientifically-proven Advanced Vibration Technology that triggers involuntary muscle reactions 25-50 times per second while you exercise.  It looks really bizarre but the result is a high-intensity exercise that increases strength, improves muscle tone and balance and helps reduce body fat. Serena Williams and a host of big name celebs are also fans.

Take a look at the video (it's in Spanish, sorry non speakers). The program obviously does the trick (in combination with a lot else Nadal's got right including good genes). 

Learn more at Power Plate. Ask your club to buy one. This baby runs $4,000 - $10,000+ USD.

adidas Offers Up the CYD Reflex. New Tennis Training Shoe for 2010.

As training for tennis grows in importance so does training apparel. According to Gil Reyes, conditioning coach of the adidas Player Development Program, "Tennis players spend 70% of their time training and preparing for their next tournament...wearing the right training footwear is vital for future on-court success." According to Reyes, the CYD Reflex shoes are designed to contribute to the development of strong legs that will get you in perfect position, keeping good balance point after point at any phase of the game. Dinara Safina reinforces the concept in the video above.

Normal running and gym shoes are not designed to withstand or support the sudden movements required in tennis training and so the CYD Reflex features Speedcut, an adidas technology designed to reduce the forefoot strain of extreme side-to-side movements so players can maintain speed and performance while reducing the risk of injury. The shoes are built with adiTUFF to withstand abrasion by tough-on-footwear hard courts. The Torsion® System stabilizing technology gives the overarching support of the CYD Reflex, providing the midfoot with enhanced control, support and fit to adapt to whatever surface you are training or hitting on. It's a little like a seat-belt for your foot.

The breathable new shoes, designed for running and drills will ultimately save your tennis shoes for game day and keep your body and feet much happier during training.

The CYD Reflex retails for $100 USD and comes in four different colors for both men and women. White with black stripes and acid buzz (pictured above) or teal trimming for men and white with orange or black stripes and magenta detailing for women. A line of training apparel will also compliment the shoe.

Shop adidas Tennis

Gifts for Tennis Lovers: Holiday 2009

Below are a few tennis oriented gift ideas to get you started. Take a look around Tennisidentity.com for others. We've got reviews up in mens and womens fashion, gear, essentials,  books,  fitness, services, t-shirts and more.

Would your Mom carry an over the shoulder six pack? Mine wouldn't. For the woman who simply must arrive in 21st century style, take a look at the Cassanova bag by Court Couture. It comes in six colors (pink berry in pic) croc-embossed faux leather and hosts an outside racquet pocket that holds two racquets (including mid-plus and oversize heads). Inside you'll find a cosmetic bag and a large two section interior lined with pretty striped fabric and more pockets, $189 USD. If Kim Kardashian played -- and I would like to see that -- she might pick this bag. You get the picture. Tennis-Warehouse carries Court Couture as well.

The buff men of pro tennis can be part of your daily life -- do tell!. Look for 2010 calendars featuring Andy Roddick, Roger Federer, Rafael Nadal and more. Available at Tennis-Warehouse $19-29 USD. Play carries the Murray calendar.

If price is no object take a look at the Power Plate, a workout machine said to be a favorite of Serena Williams. The machine provides an efficient full body workout in just 30 minutes. Advance vibration technology causes muscles to react many times per second as you exercise. The result is increased flexibility, strength, bone density and range of motion, decreased joint and muscle pain and improved blood circulation; $4,500 - 10,500. Not in the financial cards? Ask your club to buy one for everyone to use. "Our members love it," says Phyllis Kugler, Fitness Director at the Vineyard Tennis Workout and Spa in Martha's Vineyard. "It can be addictive. That machine does not gather dust."

Speaking of Serena, pictured right is her "Lucky Ring," $65, part of the Serena Williams Signature Statement Collection. This is a replica of the ring she wears on court every match. She will be hawking the line December 11 on HSN if you want to check it out or buy.

Anyone can always use an extra warm up jacket, especially welcome would be one from adidas by Stella McCartney (this is the line that Caroline Wozniacki wears). Pictured left is the CU Hoodie in Dark Atlantic blue, $140. The color is gorgeous on anyone, really. Beautiful detail a la Ms. Stella.  adidas by Stella McCartney is at Shopadidas and Tennis-Warehouse.

For men, pictured right is the Nike Men's Athlete Clima Fit Jacket, white with mahogany. It comes in three colors. Pretty clean and classic. Toss in the masters polo and mahogany shorts and you've got Roger looking back at you. Available at Nike and Tennis-Warehouse.

How about an ATP World Tour Tee? 100% cotton, it's your basic tee with ATP cool, $19.99. I can't think of a tennis playing teen boy who wouldn't want one. Here's the direct link.

Just ideas...Happy Holidays and have fun shopping.

That 10 minute warm-up? Take a look at what the WTA pros do before they even pick up a racquet.

A match warm up for the pros is not just a quick hit; it really shouldn't be for the rec player either.

Back in the heat of August I had a chance to watch a few WTA players warming up for matches at the Pilot Pen Tournament at Yale. Their pre-hitting routines were eye-opening. Those bag checks you see on the Tennis Channel really just scratch the surface of what some of these players and coaches carry around a tournament.

The bags were chock full of portable fitness equipment: jump ropes, cones, medicine balls, rip cords, thera bands, flex bars and more. The players used the gear, jogged and s-t-r-e-t-c-h-e-d.

Top left to right, Sybille Bammer jumps rope; Yaroslava Shvedova tosses the medicine ball while Ipek Senoglu (not pictured) runs cones; Sara Errani works a rip cord; and bottom, left Anastasia Pavlyuchenkova squeezes a flex bar.

Most rec players hop out of their car and after a quick 10 minute warm-up say "do you want to get started?" And then we wonder why we are stiff, slow starters? 

Get the gear: Most sporting good stores carry the above portable fitness equipment. Online I found the Jump rope and RipCords at Tennis-Warehouse; medicine balls, the  Thera-Band Flexbar ,  Exercise Bands and Core Balls on amazon. OncourtOffcourt.com carries a package called the Etcheberry Equipment Package. It contains just about everything you need in one.

If you are wondering about the tape on Errani's shoulder, take a look at this post.
 

Personal Exercise Bands to Strengthen Your Tennis Game

Fitness is a big part of tennis and if your tennis facility doesn't offer weight training equipment this means another club membership or home equipment. Pricey. We've seen circuit pros (men and women) warming up with exercise bands prior to matches. They hook them over the net post or fence and warm up shoulders, arms and legs.

What we didn't realize was that you can get a great whole body workout with a complete set of these bands. Each color offers a different level of resistance. Requiring storage space about the size of a large tissue box, you can work out anywhere you have a little room to move. The brand we checked out, Ripcords, offers a DVD called Circuit 7 which outlines a 7 minute total body workout beginner to expert. We liked the easy to hold handles on each of the bands and the workout was great. Package prices range between $39.95 and $67.90 USD.  The six-pack is also available at Tennis-Warehouse.

Condition Thyself for a Stronger Game

Anyone who plays aggressive tennis knows that it's not enough just to play. ATP and WTA players spend hours strengthening their bodies to improve stamina and power. We're not saying YOU need to spend hours but even a little fitness training will go a long way to improving your game.

Ultimate Conditioning for Tennis was developed by Alan Pearson the Chief Executive of SAQ International Ltd., an internationally renowned training organization. The book contains tennis specific exercises which are easy to follow and, a good section of which, can be done alone. Some require inexpensive training equipment, a court or a group. The group exercises are great for a clinic or team practice. You can pick and choose what your game needs more of (i.e balance, fast feet, overhead power) or focus more generally on what they call ultimate conditioning.

The book includes sample training sessions both for the professional and recreational weekend player. Buy it at www.amazon.com, $15.95 USD.