Nutrition and Tennis: Better Nutrition for Tennis Players (and Everyone) (Tennis and the Coronavirus Lockdown)

1. Vary Your Food Choices

2. Take a Fresh Look at Fat (Choose Polyunsaturated)
3. Less Added Sugar
4. Cut Sodium, not Potassium

Credit: For more information, see What's New in Nutritional Guidelines? (March 2016), Harvard Men's Health Watch, Harvard Medical School

USTA Statement on Tennis Pause During Virus Pandemic (Tennis and the Coronavirus Lockdown)

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2020 Wimbledon - The Championships - Canceled (Tennis and the Coronavirus Lockdown)

Sleep and Tennis: Better Sleep in Uncertain Times (for Tennis Players and Others) (Tennis and the Coronavirus Lockdown)

Daytime Tips
1. Consistent routine
2. Get morning light
3. Exercise
4. Don't use your bed as an escape
5. Avoid late night caffeine
6. Helping others with kindness

Nightime Tips
1. Prepare for bedtime with a routine and a comfortable sleep environment
2. Blackout news, cell phones and electronics
3. Minimize alcohol and caffeine
4. Set a regular bedtime
5. Reduce stress
6. Minimize time in bed while not sleeping

Credit: For more information, Strategies to Promote Better Sleep in These Uncertain Times, Harvard Health Blog, Harvard Medical School, Suzanne Bertisch, M.D., M.P.H. (March 27, 2020)

Relaxation and Tennis: Improve Your Relaxation Skills (On and Off the Court) (Tennis and the Coronavirus Lockdown)

Part I: Conceptual
Improve Your Relaxation: "Harnessing the Upsides of Stress"
Harness stress:
1. Move from "Excite-to-Delight": Using "excitement" energy to passionately "capitalize" on the task at hand.
2. Ask "Why Am I Nervous?": Realize that you're nervous because it matters to you, and that it reinforces your values.
3. "Convert Stress" to: rituals that reinforce positive self-image, strong body language, connections to people and the environment, reinforcement of your "aliveness", and a focus on the bigger purpose of your task or activity.

Credit: For more information: "Harnessing the Upsides of Stress", Healthbeat Blog, Harvard Medical School, from The Upside of Stress: Why Stress is Good for You and How to Get Good at It, Kelly McGonigal, Ph.D. (New York, NY: Penguin Random 2016)

Part II: Practical
Improve Your Relaxation: "Psych-down Techniques"
Relaxation Tips
1. Deep, slow breathing, with mental focus on the exact point when the inhale becomes the exhale
2. Muscle relaxation: Passive and Active
3. Slow the Pace of Competition
4. Process Focus: Pay attention to the process, not the outcome
5. Repeat Keywords or Numbers Sequence
6. Music
7. Smile

Credit: For more information, see "Sports: Psych-down Techniques", Psychology Today (May 13, 2010), Jim Taylor, Ph.D.

Control and Tennis: Control Your Controllables (Tennis and the Coronavirus Lockdown)

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Courtesy: Angelo A. Rosetti, Tennacity.org
For more information or PDF file, send
E-mail to: angelo@tennacity.org

Pulling Together (Tennis and the Coronavirus Lockdown)