injury Archives - Tennis Island

Brie salad

1:17 am
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Brie salad

 

 

 

Ingredients:

Read beans 100g

Brie cheese 50g

Tomatoes 100g

Onion 30g

Green pepper 100g

 

 

 

 

Recipe:

Cut all ingredients into pieces and mix together.

 

 

 

Nutrition facts:

Calories 288

Carbohydrate 29g

Protein 17g

Fat 13g

 

 

When to use it:

This is a great option as a last meal of the day or you can use it between the meals as a snack […]

Prawns dinner

12:55 am
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Prawns dinner

 

 

 

Ingredients:

Prawns 150g

Pasta 100g

Courgette 100g

Mushrooms 200g

Olive oil 5g

 

 

 

 

Recipe:

Boil basta. Put prawns, courgette, and mushrooms on frying pan. Mix together.

 

 

 

Nutrition facts:

Calories 629

Carbohydrate 88g

Protein 61g

Fat 13g

 

 

When to use it:

This meal is a great option after practice or workout. Lots of carbohydrates and proteins will help you get your body […]

Green pasta

12:06 am
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Green pasta

 

 

 

Ingredients:

Pasta 80g

Mozzarella cheese 50g

Peanuts 20g

Spinach 100g

 

 

 

 

Recipe:

Boil pasta. Put peanuts and spinach on frying pan. When ready put spinach, peanuts and cheese on pasta.

 

 

 

Nutrition facts:

Calories 535

Carbohydrate 82g

Protein 25g

Fat 18g

 

 

When to use it:

This meal delivers energy for many hours. Use it as a lunch or dinner.

 

 

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Left rotator up tube

12:05 pm
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Tennis fitness

Left rotator up tube

 

 

Objectives: Strength, Injury prevention, Flexibility

– Player keep resistance bend with left hand
– Player performs external rotation motion
– Player shouldn’t move albow during the exercise
– The goal of this exercise is to prevent possible shoulder’s injuries

Drill created by Marcin Bieniek

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