recovery Archives - Tennis Island

Honey protein

6:59 am
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Honey protein

 

 

 

Ingredients:

Graham rolls 120g

Cottage cheese 200g

Honey 10g

 

 

 

 

Recipe:

Put cottage cheese on rolls. Add honey on top of it.

 

 

 

Nutrition facts:

Calories 610

Carbohydrate 86g

Protein 44g

Fat 11g

 

 

When to use it:

This simple to make sandwich is a great option for breakfast. It will give you energy for long training sessions.

 

 

 

 

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Veggie tortilla

11:28 am
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Veggie tortilla

 

 

 

Ingredients:

Tortilla 120g

Brussels sprouts 100g

Tomato 100g

Pepper 100g

Feta cheese 50g

Pickles 100g

 

 

 

 

Recipe:

Heat tortilla in oven. Cut veggies into pieces. Put all ingredients into tortilla.

 

 

 

Nutrition facts:

Calories 448

Carbohydrate 63g

Protein 22g

Fat 14g

 

 

When to use it:

Light version of tortilla is great between the major meals. It is quick to make and it […]

Static thighs net stretch

12:21 am
|
Tennis static stretching

Static thighs net stretch

 

 

Objectives: Flexibility, Static stretching, Recovery, Legs

– Player bends the knee and puts one leg behind the body
– Player puts the leg on the net
– Player keeps the stretch making sure that the knee is not going in front of the body line
– The goal is to stretch thighs to improve flexibility, start recovery process, and stay injury free. This drill should be performed immediately after the practice/match

Drill created by Marcin Bieniek

Sweet recovery

12:53 am
|

Sweet recovery

 

 

 

Ingredients:

Millet 100g

Cottage cheese 200g

Honey 20g

 

 

 

 

 

Recipe:

Boil millet for 15 minutes. Add cottage cheese and honey on top.

 

 

 

Nutrition facts:

Calories 672

Carbohydrate 93g

Protein 45g

Fat 13g

 

 

When to use it:

This meal is a great option as a recovery meal. Use it after hard practice session or intense competitive match.

 

 

 

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Greek breakfast

12:50 am
|

Greek breakfast

 

 

 

Ingredients:

Graham rolls 120g

Feta cheese 50g

Tomatoes 100g

Onion 30g

 

 

 

 

Recipe:

Put feta cheese on rolls. Add tomatoes and onion.

 

 

 

Nutrition facts:

Calories 452

Carbohydrate 78g

Protein 19g

Fat 9g

 

 

When to use it:

Looking for some new taste? This sandwich is great for breakfast or as a meal between main courses.

 

 

 

 

 

 

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BH corner to corner

Tennis Hand Feed Drills

BH corner to corner

 

 

Objectives: Speed, Endurance, Open stance, Backhand, Control

– Player stands in the deuce corner
– Coach stands in the ad corner and drops the ball
– Player sprints, hits backhand in open stance and recovers back
– The goal is to learn how to hit backhand open stance while running at full speed and quickly recover back after the shot

Drill created by Marcin Bieniek

Prawns dinner

12:55 am
|

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 […]

FH slice corner to corner

Tennis Hand Feed Drills

FH slice corner to corner

 

 

Objectives: Speed, Endurance, Open stance, Forehand, Control, Slice

– Player stands in the ad corner
– Coach stands in the deuce corner and drops the ball
– Player sprints, hits forehand slice and recovers back
– The goal is to learn how to hit forehand slice while running at full speed and quickly recover back after the shot

Drill created by Marcin Bieniek

Cocoa pudding

12:23 am
|

Cocoa pudding

 

 

Ingredients:

Rice 50g

Cottage cheese 100g

Cocoa 20g

 

 

Recipe:

Boil rice. Put all ingredients into blender. Mix them all. Enjoy

 

 

 

 

 

Nutrition facts:

Calories 369

Carbohydrate 58g

Protein 22g

Fat 6g

 

 

When to use it:

Use it as a light breakfast or after the practice/match. Rice and cocoa will quickly replenish glycogen stores while proteins will take care of your muscles […]

Mozzarella sandwich

12:43 am
|

Mozzarella sandwich

 

 

 

Ingredients:

Graham rolls 120g

Mozzarella cheese 60g

Tomato 100g

Lettuce 50g

 

 

 

 

Recipe:

Put lettuce, tomato and mozzarella cheese on rolls. You can put sandwiches into oven for a minute.

 

 

 

Nutrition facts:

Calories 494

Carbohydrate 92g

Protein 19g

Fat 8g

 

 

When to use it:

Low fat sandwich will give you energy without gaining weight. Right amount of proteins will protect your […]

The basics: Shuffle vs Crossover

5:52 am
|
tennis coach Bieniek

The basics: Shuffle vs Crossover

 

 

 

In this lesson, Marcin Bieniek is sharing the tips about basic footwork techniques in tennis – shuffle and crossover steps.

 

Video created by Marcin Bieniek

FH BH VL recovery

5:14 am
|
basket drills

FH BH VL recovery

 

 

Objectives: Placement, Control, Footwork, Recovery

– 2 zones (Red, Yellow) are set
– Player starts from the service line
– Coach feeds random balls
– Player hits the volley into one of the zones
– If the player hits the ball into the red zone he has to recover to the red cone
– If the player hits the ball into the yellow zone he has to recover to the yellow cone
– Player repeats this pattern

Drill created by Marcin Bieniek

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