Australian Tennis Magazine - October 2013

Body+HealtH issue mental stRengt h

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3810

OCTOBER 2013 VOL 38 No. 10

contents

20

TRAINING FOR TOP TENNIS While optimal conditioning is always a priority, too much muscle can come at a cost. We explain the balancing act of training for top tennis.

FEATURES 12 GAME, SET, MATCH …

WELLBEING

34 BODY OF PROOF

18 MAXIMISE YOUR WEAPONS

45 BODY & MIND

The feeling of winning a match is almost nothing compared to the health benefits of simply having a hit.

A guide to making the most of your natural playing strengths while guarding against inevitable weaknesses.

32 COMMANDING THE NET Grand Slam doubles champion Todd Woodbridge explains why learning to control the net is a game changer.

Is there such a thing as the perfect tennis body? Professional players show how the best bodies in the game come in many shapes and sizes.

Preparing for competition requires more than a simple gym session or quick hit up. Today’s players are using complicated means to gain an advantage.

48 THE ROAD TO RECOVERY The return to tennis after an injury is often a mental battle as much as a physical one, so it’s important to consider every aspect of your recovery.

28

GOOD FOOD FOR GREAT HEALTH If you want your body to do its best job while training and competing, you need to start with the best foods.

Our nutritional guide will help.

OCTOBER 2013 AUSTRALIAN TENNIS MAGAZINE

3

OCTOBER 2013 VOL 38 No. 10

50

MY FIRST CLUB Former top Australian player Nicole Bradtke takes a trip back to the heart of her early career.

REGULARS 8 BREAK POINTS 10 THE HITTING WALL 26 GEARING UP 54 FROM THE CLUBHOUSE 66 ADVANTAGE US 70 RANKINGS 77 SCOREBOARD 78 LOOKING BACK 80 KIDS’ CLUBHOUSE

30

BUILD YOUR BEST TENNIS BODY

Top tennis trainers Nathan & Giselle Martin show how to achieve the strength and muscle gains that will make you perform better and look your best.

4

AUSTRALIAN TENNIS MAGAZINE OCTOBER 2013

EDITOR Vivienne Christie ASSISTANT EDITOR Daniela Toleski FOUNDING EDITOR Alan Trengove GRAPHIC DESIGNER Andrea Williamson ADVERTISING MANAGER Nicole Hearnden

ADMINISTRATION & SUBSCRIPTIONS MANAGER Daniel Heathcote PHOTOGRAPHS Getty Images, John Anthony (All photographs by Getty Images unless specified) COVER PHOTO Getty Images COVER DESIGN Andrew Hutchison

Australian Tennis Magazine is published monthly by TENNIS AUSTRALIA LTD, Private Bag 6060, Richmond, Vic 3121.

Ph: (03) 9914 4200 Email: editor@tennismag.com.au Distributed by Network Distribution Company Printed in Australia by Webstar The views expressed in Australian Tennis Magazine are not necessarily those held by Tennis Australia. While the utmost care is taken in compiling the information contained in this publication, Tennis Australia is not responsible for any loss or injury occurring as a result of any omissions in either the editorial or advertising appearing herein.

FIRST SERVE

Is imperfect the new perfect?

I

s there such a thing as a perfect tennis body? As you consider the muscled but superbly athletic players we so admire at the top of the game, there certainly seems to be many examples.

Serena Williams and Rafael Nadal, who strengthened their respective positions among the greats with their recent US Open victories, would at first glance appear to be the best of those case studies. Strength, movement and awesome athleticism are testament to the tireless work that each champion has undertaken to become their best physical selves.

Yet as we know, Nadal and Serena are actually far from perfect when it comes to their physicality. A year before his second US Open triumph and 13th Grand Slam success, Nadal was nursing a persistent and painful knee problem that many predicted would end his record-breaking career.

Serena, who now matches Roger Federer with her 17 major singles titles, not only overcame a career-threatening injury but a potentially life-threatening one when she developed blood clots following a complicated foot ailment.

Lleyton Hewitt also showed his mettle in New York. Many thought the former world No.1 and 2001 US Open champion was a spent force after

Nexnt th mo

6

undergoing four surgeries in six years but a fourth round finish in 2013, where he overcame sixth seed Juan Martin del Potro in the second round, showed that’s far from true.

If there’s a certain irony in the fact that those stars required such tough physical tests to demonstrate resilience of both their bodies and minds, there’s also a lesson in it for others. We explore some of them in this month’s Body & Health special.

Whether it’s the complicated but effective training techniques of the stars, strength training to achieve your best tennis body, the mind power that’s required to overcome injuries or choosing good foods for great health, you’ll find many ways to improve your tennis-playing physique. Also watch for those that are demonstrated in video format in our recently launched AusTennis YouTube channel.

Tennis might occasionally test health, but more important are the ways that it builds it. Our participation feature “Game, set, match … good health” shows the grassroots-level players who are catching onto the wellbeing of simply having a hit. Some are just starting out, others are still thriving in their 70s. All of them will tell you that you don’t have to be perfect, to be your best physical self.

Vivienne Christie editor@tennismag.com.au

THE STYLE ISSUE

42 18 Serena Williams

44

Rafael Nadal

What’s your individual playing style and how can you make it work best for you? Which style traits do you most admire in the stars?

Tips, nutrition, stroke development and fitness program will help you style up your game. On sale from 28 October.

AUSTRALIAN TENNIS MAGAZINE OCTOBER 2013

, compact, Lean, strong, towering ly elastic. erb finely balanced or sup me in so co If professional players s there can many shapes and size perfect tennis e hardly be a thing as th sted some rtli body. Even, we’ve sho asoning re of the finest ‌ and the might surprise you.

34

AUSTRALIAN TENNIS MAGAZINE OCTOBER 2013

Built like a gladiator …

Rafael Nadal is imposing in every respect.

Explosive athleticism: Novak Djokovic's lean physique provides an edge.

Rafael Nadal Built like a gladiator – refer eye-popping pistols and pecs, and tightly packed abs. Rafa’s physicality is intimidating before he even swats a ball.

Novak Djokovic Gluten-free never worked so good. The sleek Serb is a long, lean-muscled running machine with the flex of a gymnast.

Jo-Wilfried Tsonga The man from Le Mans is fun to watch for his powerhouse athleticism and joie de vivre. As a heftier build, he’s prone to injury.

Recently went gluten-free.

Gael Monfils At 193 cm and a light 80 kg, the Frenchman is a magnetic and dramatic figure on court. He could just as likely have come off an athletics track – or the hire-wire at a circus.

Jerzy Janowicz The 203 cm ‘Jerzy Boy’ has shaken up the game with his imposing height and reach, power serve and rippling abs. The incredible hulk of tennis.

TOP 10

BODIES

Sam Stosur Super-defined shoulders and upper body, a strong core and the Aussie No.1 long ago shed the bulk from her once-heavy legs.

Agnieszka Radwanska Little wonder ESPN featured a nude Aga for its Body issue.

Sinewy long muscles, superlean build like that of a middledistance runner, and flowing, economical movement. Enviable fast metabolism – she carbo-loads a mere half-hour before matches.

Ana Ivanovic The model for tall, big-hitting women, at a statuesque and elegant 6 feet but never appearing heavy-footed. The

THE TENNIS W WRITER'S VIE VSKI

BY SUZI PETKO

former No.1 has height, reach and shot-making heft. If she fixed that awry ball-toss she'd be scary-perfect.

Li Na The 31-year-old Chinese star has a honed, attractive tennis physique – speedy, springy and strong without being bulky. It’s a bod many club players can aspire to – if they put in the work.

Sloane Stephens Stylish, natural athlete who makes it look effortless. Fun to watch for her languid movement and easy power.

The 20-year-old looks the part: that of a young tennis queen in waiting.

OCTOBER 2013 AUSTRALIAN TENNIS MAGAZINE

35

INSTRUCTION

n… o p a e w r u o y What’s

u o y o d w o h d n ? a t i f o t s o m e h t m a ke at works their game th f o t c e p s a n t strength will have a maximise tha to Most players w o h ’s re e ers; h better than oth ainst your weaknesses. g ag while guardin

18

AUSTRALIAN TENNIS MAGAZINE OCTOBER 2013

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A HERO’S JOURNEY

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RAFA:

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AUSTRALIAN OPEN SPECIAL ISSUE

NOVAK DJOKOVIC SUPERSTAR RETURN

ROGER FEDERER

MASTER OF HIS TIME

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• A BETTER SERVICE TOSS

Cover: Rafael Nadal Features: Li Na, Nadal, Troicki, Turning point Poster: Gael Monfils

AUSTRALIAN OPEN PREVIEW

NADAL SERENA TSONGA SHARAPOVA

SEPTEMBER 2012

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Olympic HigHs tHE ULtIMAtE RACQUEt REVIEW

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BRAVEHEART’S BIG CHANCE

JULY 2011

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SEPTEMBER 2012

A ChAMPiON CheCKS iN

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AUSTRALIAN OPEN 2012 DELIVERING NEW HIGHS

YOUR GAME • SERVE LIKE DEL POTRO • GRIND OUT A WIN • STARS TO EMULATE • SUPER FOODS

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SUMMER STUNNERS

VICTORIA AZARENKA

ON TOP OF THE WORLD

AUSSIE ASSAULT

LUKE SAVILLE BERNARD TOMIC LLEYTON HEWITT JAMES DUCKWORTH

AUSTRALIAN OPEN REVIEW Cover: Novak Djokovic Features: Djokovic, Azarenka, Clijsters, Luke Saville Poster: Victoria Azarenka

NOVAK DJOKOVIC

OCTOBER 2012

Clijsters

Your GaME

& roddiCk

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FavourITES FarEwEllED

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RIPPING ALL RECORDS

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AUGUST 2011

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AUStrALIAN OpeN fINALS tIcketS

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MARCH 2012

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AUSSIE SUCCESS

SAm STOSuR BACK ON TRACK

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Kei nishiKori STAR RISING

YOuR GAmE • Learn from federer’s serve • mastering mind games

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Cover: Victoria Azarenka Features: Azarenka, changing of the guard, Federer’s serve, Fed and Davis Cup Poster: Lleyton Hewitt

• Warm up, cooL doWn • champion voLLeys

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NOVEMBER 2012

noVaK dJoKoVic PaSSION ReIGNITed

• Psychology of the Pros • UPPer-limb inJUries • serve science

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The FIGhTBack

Bernard Tomic TURNING POINTS

YOUR GAME

RAFA’S RETURN

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DEL POTRO POSTER

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SERENA WILLIAMS THE BRYAN BROTHERS RICHARD GASQUET

MARCH 2013

US OPEN REVIEW Cover: Serena Williams Features: Roddick and Clijsters farewell, Murray, Serena Poster: David Ferrer

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SLOANE STEPHENS

YOUR GAME

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Cover: Federer, Djokovic, Nadal and Murray Features: ATP big four, Serena, Bryan brothers Poster: Ana Ivanovic

SERENA WILLIAMS ERNESTS GULBIS ANA IVANOVIC

THE BIG FOUR IN BATTLE

APRIL 2013

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YOUR Game

TOP 10

QUIZ

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SAM STOSUR

EXCLUSIVE

TONI NADAL

A FRESH START

THE COACH WHO CREATED RAFA

FRENCH OPEN PREVIEW

DAVIS CUP

A NEW GUARD

YOUR GAME

• COACH COMMUNICATION • COMMON MISTAKES • CLAY PLAYS

GRIGOR DIMITROV TOMMY HAAS ROGER FEDERER

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Your Game

US OPEN PREVIEW

MARIA SHARAPOVA GLAMOUR, GRIT & GRACE

LI NA

SERENA WILLIAMS

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September 2011

EXCLUSIVE

Cover: Li Na Features: Love of the game, Sharapova, Nadal Poster: Juan Martin del Potro

INSPIR ATIONAL SPIRIT

CASEY DELLACQUA DAVID FERRER LAURA ROBSON

TArGeTiNG The TOP

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Your Game

WIMBLEDON REVIEW

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AUGUST 2011

Cover: Andy Murray Features: 2013 racquet review, Olympics review, Stosur, player rituals Poster: Andy Murray

ANDY MURRAY

ROARING INTO LIFE

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OLYMPIC EDITION

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ROLAND GARROS

RECORDS

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FRENCH OPEN REVIEW

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FRENCH OPEN PREVIEW Cover: Maria Sharapova Features: Toni Nadal, Davis Cup, Tsonga Poster: Roger Federer

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VICTORIA AZARENKA

A TOP TIER TAKEOVER

MARCH 2012

NOVEMBER 2012

SAM STOSUr Print Post APProved PP 349181/00187

US Open ChampiOn 2011

Cover: Sam Stosur Features: US Open review, Stosur, Djokovic Poster: Sam Stosur fold out / Novak Djokovic

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PETRA KVITOVA The anTi-diva

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SeTTinG The STYLe

• Perform under Pressure • PreParation Pointers • secrets to doubles success • learn from Victoria azarenka

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Aussie Junior

SuPerSTarS

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SAM STOSUR MARINKO MATOSEVIC OLIVIA ROGOWSKA

YOUR GAME • CASEY DELLACQUA’S STEPS FOR A STRONGER SERVE

DECEMBER SHOWDOWN BONUS GUIDE

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AUSTR ALIAN SUMMER ISSUE

AO 2013

FORM GUIDE

NOVAK DJOKOVIC HEROIC LEADER YOUR GAME • LEARN FROM THE PROS

LI NA LLEYTON HEWITT VICTORIA AZARENKA

BONUS GIVEAWAYS & SPECIALS

• SERVE SCHOOL

JANUARY 2013

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PLayer rePortS

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Who’s Top of The 2011 Class?

MARIA SHARAPOVA

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RIVALRIES & REVIVALS

COURT REPORT

BONUS

DJoKoVIC KVIToVa IVaNoVIC

DECEMBER ShOwDOwN SpECiAL

Your Game • MANAGING MATCH DAY • RECOVERY ROUTINES

SERENA WILLIAMS KAIA KANEPI JO-WILFRIED TSONGA

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• FOOD FOR THOUGHT • STUDY STOSUR’S BACKHAND

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LLEYTON’S LAST STAND?

MAESTRO ON THE MOVE

DECEMBER 2011

JUNE 2012

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WIMBLEDON PREVIEW

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THE GAME-CHANGER

JUNE 2013

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ROGER RASHEED

SERENA’S LARK DE TRIOMPHE

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DINARA SAFINA

KEI NISHIKORI

RISING SON

AGAINST ALL ODDS

YOUR GAME

• BEEF UP YOUR DEFENCE • THE MODERN FOREHAND • WINNING ON ALL SURFACES • PERIODISED TRAINING

Cover: Roger Federer Features: Wimbledon preview, Djokovic v Nadal, Tennis court analysis Poster: Jo-Wilfried Tsonga

FEBRUARY 2013

VICTORIA AZARENKA A DRAMATIC DEFENCE

AUSSIE CHAMPIONS

AUSTRALIAN OPEN 2013

MAJOR NEW MILESTONES

EBDEN & GAJDOSOVA NICK KYRGIOS

BERNARD TOMIC SLOANE STEPHENS ANDY MURRAY LI NA

YOUR GAME • LEARN DJOKOVIC’S VOLLEY • FROM COUCH TO COURT • INCREASE FOOT SPEED • TARGETED TRAINING • DON’T BE A CHOKER

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GORAN IVANISEVIC

AUSTRALIAN OPEN PREVIEW

SERENA WILLIAMS POWER PLAYER

MAY 2012

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WHY BASELINERS RULE

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ROGER FEDERER

NOVEMBER 2011

Your Game

WIMBLEDON

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ENDURING SUPERSTAR

JUNE 2012

FED CUP

BARTY TIME

WIMBLEDON PREVIEW

SERENA DEFENDS HER TURF

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• ESSENTIAL EXERCISES

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GOT GAME

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LLEYTON HEWITT

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RICHARD GASQUET’S

• LEARN DEL POTRO’S SERVE

A FIGHTING FUTURE

Still Standing Strong?

DECEMBER 2011

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PASSION STILL BURNS

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MEET OUR NEXT

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Your Game

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AUSSIE STARS SPECIAL

2012 SEASON WRAP

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MaY 2012

CraftinG Career hiGhs

ACES & FAULTS

Cover: Lleyton Hewitt Features: Aussie stars, 2012 season wrap, nations of tennis review Poster: Sam Stosur

MUST-READ

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• MATCH DAY CONFIDENCE

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DECEMBER 2012

• COMMON INJURY AILMENTS

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Your Game

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MAY 2013

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SeiZiNg CONTROL

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StYLING IN A NeW erA

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