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WHY SPORTS?
Sports Helps Physical Development
Cognitive & Academic Development
Psychological & Social Development
Character Development
TENNIS
Lawn Tennis has become one of the most popular sports in India. Thanks to some iconic role
models such as Sania Mirza, Leander Paes, who have reached the pinnacles of tennis and
brought laurels to the country. Tennis, originally named lawn tennis, is an outdoor game in
which two opposing players (singles) or pairs of players (doubles) use a lawn tennis racquet
to hit a ball of specified size, Weights, and bounce over a net on a rectangular court.
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BENEFITS FOR YOUTH PLAYERS
Tennis is a sport for life, With many benefits beyond health and physical activity.
- Promotes teamwork
- Social skills and sportsmanship
- Coordination, agility, and balance
- Strategic thinking and problem solving
- Self-confidence.
BENEFITS FOR ADULTS SENIORS
Anyone at any age can learn tennis and enjoy incredible benefits.
- Stronger bones
- Reduces stress
- Cardiovascular fitness
- Weight loss
- New relationships within communities
It’s a Life Time Sport
Unlike most sports, Tennis can be played at any age. You don’t see many 60, 70, or even 80-year-olds playing tackle football or running up and down a soccer field. But many retirees still play and enjoy the game of tennis.
Stress Relief
We all have stresses in our lives—But tennis is a wonderful way to help combat that stress!The problem with simply going for a run or jumping on an elliptical is you still can let your mind race, “What am I going to make for dinner? How many calories am I burning? I still have so much to do before the end of the week, I have a huge deadline at work.” The list goes on.When you play tennis, your mind is forced to focus on the task at hand instead of focusing on your stresses and endless to-do lists. Think of it as a little vacation for your brain!
Weight Loss
Tennis is a great cardio workout, especially if you’re playing singles. You’re constantly running, pivoting, stretching, and moving every inch of your body. According to the American Dietetic Association, recreational players can burn an estimated 600 to 1,320 calories per two-hour single session while competitive players can burn between 768 to 1,728 calories.Note: To lose 1 pound of fat you must burn 3,500 calories
All you need to know about the sport
- Tennis is a popular outdoor game played all over the world. Tennis was first played in the 19th Century in Birmingham, England. Tennis is physically demanding. Sport influences one’s body and the effects it has on their body and mental health.
- Tennis is a racquet sport that helps the body in many ways. Although the majority of people concentrate on sports like cricket or football when they are young, they can not participate in those sports as they become older. Tennis can be played and enjoyed by a wide group of people, ranging from young to older people.
- Tennis is a sport that boasts numerous physical, mental, social, and emotional benefits for players of all ages. In addition, the unique nature of the sport makes it ideal for lifelong participation. It is vitally important that players have the skills needed to cope with the challenges that make the game of tennis so enriching.
- Tennis is a game that requires psychological skills. Motivating is one of the skills. Tennis is one of the games that have no substitutes, time-outs, in-game coaching in tournaments. Throughout the game, players need to adapt to the playing conditions and many different opponents, such as court surfaces, altitudes, balls, competition system, etc.
Benefits of Playing Tennis
Anyone at any age can learn tennis and enjoy incredible benefits.- The benefit of playing tennis is that it is a great exercise activity and it is one of the best choices for anyone who wants to be healthy and fit. Regular tennis helps cardiovascular, disease, and lung function and reduces the risk of diabetes.
- During a game of tennis, you’re always on your feet and have to move fast to keep up with your opponent. It’s a workout for the entire body as you run, swing, twist, and stretch. With all this activity rolled into one sport, it works up a serious sweat. Getting involved in tennis matches regularly is a great way to keep your body fat percentage at a healthy level.
- This tactical game is based on geometry and physics and requires you to engage your brain. Years of tennis playing have proven to increase and maintain alertness and brain development. As we age, it is important to keep our brain active as well as our body, and tennis is the best way to do this to develop your fine motor skills.
- When you play the game of tennis, you work your legs, arms, hands, and torso. This coordination of the full body requires flexibility and balance. Every shot you take improves this coordination, increasing your balance and flexibility. It means you’re lowering your risk of injury and stretching your range of motion.
- The fun in the game keeps you motivated to regularly return to the court, helping you maintain your weight loss. Keeping your weight down in a healthy range further impacts your health and immune system. The weight loss maintenance that tennis provides also helps prevent chronic diseases such as hypertension and high cholesterol. The stress relief from playing a game of tennis also helps control appetite.
Health Benefits of Tennis:
Anyone at any age can learn tennis and enjoy incredible benefits.
- increase in aerobic capacities.
- lowers resting heart rate and blood pressure.
- It improves metabolic function.
- It increases bone density.
- It increases reaction time.
- It improves Endurance capacity.
- It improves upper and lower body flexibility.
Starting To Play Tennis: Warm-ups:
It is very important that before any physical activity takes place, participants in any sport undertake a thorough warm-up procedure. The two main reasons for warming up are:- It helps prevent injury.
- It aids performance.
- You can stretch further.
- You can run faster.
- Physically, it feels more like playing
- It encourages the relaxation of muscles and encourages mental preparation.
Stretching Exercises
It is very important that before any physical activity takes place, participants in any sport undertake a thorough warm-up procedure. The two main reasons for warming up are:- Calf
- Groin
- Quadriceps
- Hamstrings
- Truck Side-Bending
- Back to
- Shoulders
- Trunk Turning
- Neck
- Wrist
A tennis game consists of a forehand, backhand, serve, volley. smash.
The Forehand
- The forehand shot consists is one of the most important strokes in tennis.
- In Today's modern game, during the baseline rallies, the forehand is the shot that is usually performed the most by advanced players.
- A good forehand shot can be developed into a big weapon by all types of players.
- This shot is often used to put the opponent under pressure and to dominate the point.
The Backhand
The topspin backhand has become a weapon in the modern game. It can be used to:- Hit heavy topspin causing the ball to rear too high on the opponent during the rally.
- Increases power, with consistency, during a rally.
- Pass the opponent who is attacking the net.
- Hit power passing shots down the line.
- Hit Exercise cross courts angles.
The Serve
In the early stages of developing a good serve, The important elements are:- Simple Action.
- Continuous Balance and ball placements.
- Reasonably correct grip
To play tennis, you need a racquet, a ball, a court, and an opponent. Club courts are available all over the world. If you can’t find someone to play against, many tennis clubs have hitting partners, so they will provide you with a chance to play with them. If you don’t have a hitting partner, you can always practice your skills by hitting a tennis ball against a wall.
Avoiding Tennis Injuries
The coach has an important role to play in the avoidance of injuries amongst athletes. Points to remember include:- Have an in-depth knowledge of tennis, including the inherent dangers.
- Be considerate about the prevention of over-use and over-training injuries.
- Develop effective and safe conditioning programs through proper planning and periodization of the different training and competition periods:
- Adequate warm-up and cool-down.
- Appropriate stretching and flexibility.
- Suitable strength training: aim to get thecorrect balance between antagonists andopposing limbs.
- General and tennis-specific conditioning.
- If training is causing fatigue, ensure rest days are included in the program. Rest and recovery are vital.
- Take care of:
- Facilities always ensure that the training environment is safe.
- Surfaces: Be aware of problems with the surface of the court and ensure it is safe to use.
- Equipment: Always check shoes and equipment for signs of wear or damage and replace them if necessary.
- Training and competition plan: ensure that skills are equal to the task at hand. If new techniques are being attempted, then safety measures should be increased until the learning phase has been passed.
- Avoid playing with a pre-existing illness or an injury. If in doubt, consult a doctor.
- Warm-up your muscles and joints before hitting the ball.
- Occasionally, injuries can happen through your strokes can occur intennis. The right technique and playing the volume of tennis appropriate to your fitness levels can prevent injury. Make sure that you have plentyof fluids and drink regularly.
BADMINTON
PHYSICAL HEALTH
A good physique and toning of muscles
One of the important benefits of badminton is that it tones your muscles. Everybody loves a
lean and petite figure, with the curves and leanness efficiently balanced in the right
proportions, irrespective of one’s a size or weight. This lean frame can be achieved by muscle
toning, wherein the main focus lies on shaping up the muscles and cutting down the excess
fat rather than bulking up on more muscle. There is fancy equipment in the gym, that helps
you in toning the muscles, which when used punctually can help you achieve fantastic results,
But what if I tell you, that you can tone your muscles without even knowing it? Interesting,
right? Well. its quite simple. Just play badminton! Yes, all that running, hand movements,
and different postures during the play help you tone your muscles, especially the butt,
hamstrings, quads, and glutes.Read More
Flexibility
We know that stretching helps improve flexibility and flexibility helps reduce muscle soreness and the risk of injuries. The importance of badminton too cannot be denied when it comes to improving flexibility, for a game like this purely involves swinging and reach of the player,which in turn develops great flexibility and agility within the player.
Muscle endurance and strength
Muscle endurance helps you perform physical tasks for a longer duration without getting tired. One of the most important benefits of playing badminton sincerely and not as a one-time thing is that it improves muscle endurance and stamina. This is usually evident with the fact that it may so happen that playing for a mere 20 minutes or so will leave you breathless by the end, but as you keep playing regularly that threshold of 20 minutes may gradually expand to 1-2 hours with time.
Improves metabolism rate
One of the benefits of playing badminton also includes an increased metabolic rate. Playing badminton, like any other sport sweats you out and burns calories within the body. This leads to an increased demand for oxygen to compensate for the energy deficit created within the body. This leads to increased blood circulation and hence results in a tremendous improvement in the metabolic rate.
Weight loss
Any physical activity or exercise requires energy in the form of calories which is generated by the body from the burning of fats and carbs. This leads to the elimination of the extra flab within the body and helps in weight loss.
Healthy Heart
The benefit of badminton as a game is that it improves blood circulation to a greater extent, which in turn means that it strengthens the heart muscles to pump blood more profusely. A stronger heart becomes a healthy heart as it causes unclogging of the arterial walls and reduction of bad cholesterol.
Improves lung function
Blood circulation in the body is systematically coordinated by the lungs and the heart. Thus when heart muscles strengthen and circulation improves it also improves lung function, especially for those who experience difficulty in breathing.
Reduces the incidence of diabetes
There is no scientific evidence that claims any relationship between badminton and the reduction of diabetes. However, it can be linked with exercise, physical activity, and weight loss. Badminton is a physically taxing sport and consumes energy, which causes the body to burn up glucose and increase insulin sensitivity.
Enhances reflexes and motor coordination
The entire play of badminton totally depends on how fast you detect the incoming shuttle and hit it back before it bounces off your racket. Thus the benefit of playing badminton is that it immensely enhances your reflexes, improves your speed and corresponding motor coordination.
Improves sleep
Badminton improves overall blood circulation, yet tires you out and makes sure to provide you with a good sleep at night, which helps you stay active throughout the day.
Mental Health
Build focus and improve concentration
While thinking of how badminton helps your body, what we usually consider are the physical health benefits of the badminton game. But many times, we do tend to neglect the mental health benefits of the game, which to begin with are actually quite a few. One of the important benefits of badminton game is that it keeps the player alert and always on their toes, which helps develop strong reflexes, stimulates brain activity, and enhances concentration.
One with Nature
When it comes to playing badminton, it does require a good amount of space which by default makes it impossible for players to treat it as an in-house sport. As we come out to play, we tend to get associated with nature, the blowing of fresh air, the rustling of tree leaves, and the serenity of the surroundings. Being out in the open and embracing nature in its purest form, itself feels therapeutic and healing.
Cures Hypertension
Another importance of the badminton game is that it also acts as a good stress-buster, in the sense that it has the cure for your hypertension. Like with any other sport, badminton being a considerably more physically demanding sport, releases higher amounts of endorphins in your body, that automatically radiate positivity and relieve tension.
Mind sharpness and strategy building
Another benefit of playing badminton is that it promotes the growth of bone-forming cells, thereby reducing the incidence of bone fractures or osteopenia.
Improves bone density and bone strength
The win or loss in a game of badminton is based on how well you are able to perceive the actions of your opponent. To win you should be able to exactly determine where to shoot the shuttle, how to defend your side, and how to score the maximum in the shortest time. Having this knowledge in a jiffy and being able to act accordingly is what eventually makes this strategic play a win for you.
Social Health
Badminton as a sport, helps you interact with several people, be it your friends, your neighbours, or even fellow players you meet at the badminton club. This helps you develop connections with people, improves your self-confidence and personality. Socializing with people from different walks of life often helps you learn from their experiences, make new friends, and prevent you from ever feeling alone.We currently live where depression and anxiety are on the surge, people are always on the lookout for activities to maintain good mental and emotional health. Well, for all of you out there, your search may as well just have ended. The answer to all your problems is playing badminton. Once an individual clearly understands this, the question of ‘is badminton good for health’ does not arise and one may also milk this knowledge to include the sport in daily routine and reap the benefits of playing badminton games.
SWIMMING
PHYSICAL HEALTH
A good physique and toning of muscles
Many health experts suggest about 75 minutes of vigorous exercise every week to maintain adequate health and well-being. Swimming is one such activity that burns almost the same amount of calories as compared to running when practiced religiously for one hour. And the best part is that it’s almost a zero impact form of exercise, one that has no harsh impact on our joints and bones. This is one of the biggest advantages of swimming vis-à-vis working out at a gym which can have a grave impact on our bones and muscles if not practiced under the guidance of an expert trainer. It is also the fourth most popular activity. Just jump into a pool and once you are comfortable, you can start taking more laps and doing it regularly.Read More
De-Stresser
A few laps, a couple of times a week, can indeed help you relax and rejuvenate. Allowing you to also drift away from the everyday chaos, this fun activity aids in. Moreover, positive physical exertion also tires you and helps you sleep peacefully. It has also been observed that in the long run, swimming helps to regulate sleep patterns. Swimming helps in increasing the heart rate without stressing out the body. Nearly 50 percent of older people experience insomnia and swimming can help with sleeping as well as boosting the quality of life.
Turns Back The Clock
If the aging clock is fast catching up on you, try swimming! No matter your age, swimming has a positive impact on blood pressure and cholesterol pressure. It also improves cardiovascular performances, betters the health of the central nervous system, and improves cognitive functioning. Therefore, helping you feel younger at heart and active especially when it comes to performing regular bodily functions. As swimming helps in de-stressing and reducing anxiety and depression, it also acts as a natural anti-aging element
Works On Underperforming Muscles
Swimming is a comprehensive and thorough workout. Thus, as you work your way against the water, you land up using most of the unused muscles in your body. Many women suffer from niggling lower back pain, if you are one of them then probably it’s time you resort to swimming and bid adieu to back pain forever.
Burning The Calories
Any physical activity or exercise requires energy in the form of calories which is generated by the body from the burning of fats and carbs. This leads to the elimination of the extra flab within the body and helps in weight loss.
Healthy Heart
Swimming is one of the most tried and tested exercise regimes to burn calories. You will be surprised to learn that swimming at a regular pace burns more calories as compared to walking.A 160-pound person burns approximately 423 calories while swimming at a low or moderate pace. That same person will burn 314 calories walking at 3.5 miles per hour for an hour. Yoga for the same person might burn 183 calories per hour. When it comes to torching calories, swimming is one of the best and most efficient ways to do it.
Brings In Discipline
Blood circulation in the body is systematically coordinated by the lungs and the heart. Thus when heart muscles strengthen and circulation improves it also improves lung function, especially for those who experience difficulty in breathing.
Complete Body Workout
Swimming being a multi-faceted workout helps to build your strength and endurance, makes you more agile, and tones your muscles. To kick the boredom out, try experimenting with various strokes that swimming offers such as breaststroke, freestyle, butterfly, and backstroke. Each of these styles addresses a different muscle so it’s highly beneficial to get experimental here!
Swimming Is A Safe Form Of Exercise
Patients suffering from arthritis, physical injuries, or any form of disability can safely practice this beautiful exercise called swimming. The benefits of Swimming for back pain as a cure are also very effective. However, it is best to consult your physician before you step into the water to be sure of what would work best for you and what wouldn’t.
Improves sleep
Badminton improves overall blood circulation, yet tires you out and makes sure to provide you with a good sleep at night, which helps you stay active throughout the day.
Good For Asthma Too
Swimming is a great activity for people suffering from asthma too. On the flip side, it has also been observed that some patients experience increased occurrences of asthma attacks because of the chemicals used in the pools. Thus, it’s best to consult your doctor to figure out what would be ideal for you.
Mood Changer
Swimming regularly with a group of like-minded people is known to boost the mood and give spurts of happiness. Swimming keeps the body aligned with the mind and keeps both refreshed and rejuvenated.
Safe For Pregnancy
Yes, it is true – the benefits of swimming for pregnant women are many. Expecting mothers can also gain immense benefits from this wonderful form of exercise. Many studies prove that pregnant women who practiced swimming during their early and mid-periods of pregnancy showed lower risks related to congenital defects and preterm labor. However, it’s best to gain the advice of your gynecologist before commencing with this activity especially if you are experiencing any complications during your pregnancy.
All-Season
Swimming is one exercise activity that you can indulge in all season! Unlike walking or cycling which you need to stop during the monsoon season, swimming can very well be thoroughly enjoyed during the rains too.
Great For Skin
Swimming in the sea is ideal for the skin. The benefits of swimming for the skin are many as swimming in the salty waters of the sea helps the skin stay moist and helps in detoxification. It also promotes the growth of new skin cells. Your skin will feel smooth and healthy.What is Endurance Training?
Benefits of Endurance Training for Athlete
A good physique and toning of muscles
Endurance training generally refers to training the aerobic system as reluctant to the anaerobic system. The Aerobic energy system uses fats, carbohydrates, and proteins to re-synthesizing ATP (Adenosine triphosphate) for energy use. The Anaerobic System provides the body with explosive short-term energy without the need for oxygen..Read More
General endurance
symbolizes the ability of your whole body to tolerate endurance exercises and reduce fatigue. Whereas,
Specific endurance
symbolizes the ability to stand against tiredness in sport-specific conditions. The better your sport-specific endurance, the better you perform at this specific sport. And the better your general endurance the better you can stand longer efforts at your sport.
Here are some Benefits of Endurance Training for Athletes:
- Endurance training can boost the production of hormones and help increase metabolism.
- Endurance training is effective at improving the heart’s ability to pump oxygenated blood and reducing the risk of cardiovascular disease.
- Reduces the symptoms of depression and boosts confidence and self-esteem.
- It improves the muscle mass and immunity of an athlete
- Improves bone density and overall strength
- It improves mental health and sleeps quality
Improved Mental Strength
No matter if you're just getting off the couch and running for the first time or you're an IRONMAN triathlete, there's something to be said about setting a crazy fitness goal, working hard, and pushing your limits to reach it. The daily mental gumption it takes to train (and race) and overcome physical discomfort helps train your mind to challenge perceived limitations. This is a skill that bleeds into everyday life, whether it's in work or business, forming new habits, or any other aspect you can think of.
Better Body Positivity
Endurance athletes come in all shapes and sizes. By the simple nature of endurance training, you'll likely naturally drop weight over time, your skin will look healthier from all the sunshine and fresh air and you'll feel overall healthier and more fulfilled. We'd call this a win, win, win.
Boost Metabolism
There's a common saying in endurance sports: eat to ride, ride to eat. Whichever outlook you prefer, it's no surprise that cardio workouts have been proven to boost metabolism. This means that endurance athletes adapt to process what they eat faster and more efficiently, so technically yes, you can enjoy that post-run pint at the brewery without the guilt.WHAT IS STRENGTH & CONDITIONING?
Strength and conditioning at its simplest form is the practical application of sports science to enhance movement quality. It’s grounded in evidence-based research and physiology of exercise and anatomy. We all move and therefore we can all benefit from a better quality of movement.
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Strength and conditioning explained
Firstly, we tend to focus on movement quality to improve performance, this can be in any given sport focusing on speed, strength, and power. Equally, it could be improving performance in real-life scenarios, such as standing up with ease for elderly clients.Secondly, we focus on preventing injury. Developing better movement patterns helps to prevent injury in athletes which can help accelerate their careers. In our real-life scenario, this could be an elderly client working on proprioception & balance to help them fall less frequently.
Strength and conditioning is a great way to transform your body and get huge results, whether you’re an athlete or amateur, expert, or just starting out. It encompasses so much more than just lifting weights and focuses on a variety of tools to improve movement, health, and physical performance.What are the benefits of strength and conditioning?
Injury prevention
A key pillar in strength and conditioning training is fully assessing a client’s movement patterns so that you can use movement correct techniques to prevent injuries. Injury prevention is highly beneficial to athletes and amateurs alike. An improved level of proprioception is often achieved with strength and conditioning work. Proprioception is the awareness of movement and position in the body. This can be worked on with specific exercises and balance work. The decreased injury as a result of strength and conditioning training also plays a large role in improving proprioception.
Improved performance
A strength and conditioning program will look to improve your client’s performance over time. Programming is performance-specific using scientifically-backed training methods. A Strength and Conditioning Coach is key to maximizing the client's capabilities to improve performance. Strength and Conditioning Coaches will be able to identify key areas of improvement and also measure results accurately. Performance can be improved by the technical, physical, tactical, or mental factors that starting a strength and conditioning routine has on participants.
Improved posture
With improved movement mechanics comes improved posture, something with our increasingly sedentary lifestyles, we could all benefit from. Posture analysis is often conducted as part of an initial assessment so movement patterns can be developed based on improving functionality for the individuals’ needs. Improved posture can lead to better overall bodily functions including the respiratory system and circulation.