Frank Giampaolo's Maximizing Tennis Potential

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1) A Healthy Balanced Diet and the Athlete

A healthy balanced diet refers to a diet that includes a variety of whole foods that are naturally high in nutrients.  An elite athlete benefits from a diet of healthy carbohydrates, lean proteins and good fats 24 hours a day and 7 days a week. The competitive athlete must properly fuel their bodies every day and not just during training and competition.

Due to the high demands athletes place on their body, especially during competition, healthy carbohydrates are an athlete’s ultimate fuel. (F.Y.I.: High protein low carbohydrate diets are not a beneficial diet for maximizing athletic performance.)

“Carbohydrates are the preferred source of energy for muscle contraction and brain function.”

When planning a balanced diet, it is important to differentiate between healthy carbohydrates (fruits, vegetables, whole grains, beans, low fat dairy…) and unhealthy carbohydrates (highly refined white sugar and white flour products junk foods). While they both provide energy to the body, unhealthy carbohydrates may steal nutrients from the body, damage brain health and add empty calories; whereas healthy carbohydrates add valuable nutrients and fiber to the diet.

It is important to note that during exercise and/or match play when quick energy is needed, simple forms of carbohydrate are best. This is because the body needs sugar quickly and simple carbohydrates are easiest for the body to break down and provide energy (sugar to the blood stream.) Commonly used simple carbohydrates include easily digestible fruits such as dates or bananas, diluted sports beverages, carbohydrate sports gels and some athletes even use small sugar candies or small bites of high simple carbohydrate bars. The preference of many elite athletes are diluted sports drinks and a banana. (Note: Some athletes prefer energy gels- but be sure to try them prior to competition as not all tolerate energy gels well.) Specific optimum nutrition will vary with each individual.

Healthy Daily Diet Components to Include:

Healthy Carbohydrates
Whole grains, beans, legumes, pasta, whole grain cereals, lean dairy (yogurt, shakes, cottage cheese, cheese and milk), fruits and vegetables.

Healthy Lean Proteins
Chicken, turkey, seafood, lean meat, beans, legumes, eggs and lean dairy (Note: dairy contains carbohydrates and protein.)

Healthy Good Fats
Avocados, nuts, seeds, salmon, olive oil and nut/seed/vegetable oils in small amounts/portion control.

Fluids
Water, electrolyte water, sports drinks, diluted sports drinks (or homemade sports drinks), diluted fruit juice, low fat/ non-fat milk, low fat fruit smoothies, and lean protein low sugar shakes.

Un-Healthy Daily Diet Components to Avoid:

Bad Fats
Such as Trans fats (Partially hydrogenated oils), junk foods, fast foods, donuts, fried foods, creamers, processed foods and excessive Saturated fats (fatty meats, hot dogs, sausage, full fat cheese, ice cream, shakes etc.)

Processed Carbohydrates and Refined Foods
Candy, cookies, cakes, sodas and processed foods made with white sugar, flour and bad fats. (Note: Simple sugar products (not loaded with fats and proteins) may be an appropriate during intense activity.)

Fluids
High sugar drinks or full fat and high sugar ice cream shakes, most blended coffee drinks…

2) Proper Hydration and the Athlete

“Even mild dehydration (1% dehydration) impairs a number of important aspects of cognitive function such as concentration, alertness, headaches, muscle fatigue and short-term memory.  A loss of just over two percent can cause muscle cramping and severe health consequences.”

Simple plain water is the preferred beverage for most athletes during training. Sports drinks with added electrolytes and carbohydrates may be needed for longer workouts/matches (over approximately 90 minutes of intense activity) or for workouts in extreme weather.

Diluted sports drinks are usually recommended over full strength sports drink. High sugar sports drink may cause cramping during exercise. It is best to experiment with hydration levels and hydration products on the practice court. It is important to hydrate throughout the day, not just during a match.

Note: While it is essential to maintain proper hydration, the athlete must also be cautious not to over- hydrate.

General Hydration Guidelines: 

Short Workouts of Low to Moderate Intensity
May simply require staying hydrated- water is usually best.

Short Intense Workouts
May require both hydration and carbohydrate replacement- diluted sports drinks work best for most athletes. 

Longer Intense Workouts
May require hydration, carbohydrate replacement and/or electrolyte replenishment. Individual need (exercise intensity/weather) will necessitate the specific type of hydration.

Post Workout Hydration:

Proper hydration after an intense workout will help the bodies heal and recover more efficiently. The best way to determine the amount needed to replace is by the athlete weighing themselves before and after exercise. For every pound of body weight lost, consume about 3 cups of fluid. Weighing before and after a workout just a few times will give the athlete an idea of their typical water loss during a workout.

Another measure of hydration is checking the athlete’s urine color. If their urine is dark yellow in color- it may be a sign of dehydration. The athlete’s urine should be relatively clear or pale yellow in color. (Note: If supplements are taken, especially B- vitamins, a false dark yellow urine may be the result of the vitamins and not your hydration level.)

3) Proper Nutrition Timing and the Athlete

Proper timing of food and fluid intake will enhance performance. Obviously, a lack of proper fuel will impair performance. Match time nutrition is especially important and special attention should be given to food volume, fiber, fats, and proteins – as these may cause abdominal distress during exercise.

Carbohydrates, such as low fat dairy, breads, potatoes, pasta and rice, are the quickest to digest. Meals/snacks should be athlete specific- considering food tolerances, work out intensity and duration.

General Guideline for Nutrition Timing:

The general guidelines for peak performance are to maintain proper hydration and avoid a full stomach just prior to performance. A delicate balance of food and fluid is based on individual need. Studies have generally found that it doesn’t matter whether you get your pre-­workout calories from solid food or fluid.

Pre-Workout Meal (several hours before exercise)

Include easily digestible foods high in complex carbohydrates, such as pasta, yogurt, breads, sandwiches, easily digested fruits and vegetables.  Avoid large amounts of fat, protein and fiber the closer to your workout- digestion of fats, fiber and proteins require longer digestion times and may impede performance. (See following question.)

Thirty Minutes Prior

A small meal or snack just prior to your child’s workout will help engage their brain and muscles.  Sample small meals or snacks include:  yogurt, fruit smoothie, a banana, a low calorie granola bar, peanut butter and whole grain crackers or a small sandwich for a workout lasting approximately 60 or 90 minutes.

During Workout

The greater the workout intensity, the greater the need for quick energy carbohydrates such as bananas or diluted sports drinks.  For most athlete’s a few hours of sustained, vigorous activity will deplete their stored carbohydrates, resulting in fatigue. So it’s important to eat/drink a small quick acting carbohydrate snack to maintain blood sugar and fuel your muscles and brain.

Post Workout

Current research suggests that for the best muscle repair and recovery- consume a good source of lean protein and complex carbohydrate within one hour after a long intense workout in order to replenish and repair muscle tissue.  You may choose liquid or solid foods.  Liquid food such as a healthy smoothie is often an easy option after a workout.  Examples of solid food choices may be yogurt with fruit, turkey and grapes, or a hard-boiled egg and a piece of fruit or a lean protein sandwich.

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QUESTION: What are some of the hidden roadblocks and myths found in high performance tennis?

Cramming Last Minute for an Event

Cramming in training days before a national event will lead to your child’s “batteries” half full come match time. Also, their millisecond decision making skills won’t be sharp. They will likely hesitate with their judgments and often over think under stress. Lastly, last minute crammers usually end up playing sore or injured.

Mistake Management

It is essential that your child understands the difference between a “good” mistake and a “bad” mistake. Also, did the mistake stem from technical form, inappropriate shot selections or poor movement? Mentally making the appropriate corrections without emotional condemnation is important.

Anger Management

Poor preparation is the source of the problems that cause the anger. Plans and patterns should be nurtured months before an event. Tools are sharpened and the rust is buffed out.

“It’s not the opponent that causes the actual anger issues in a match. It’s the fact that the opponent has exposed a weakness that wasn’t fixed
before the match began.”

Blame Management

Blaming is a common excuse many juniors prefect. Changing string tension, racquets, coaches, and academies is a short-term feel good fix. However, designing a strong personalized developmental program and sticking to it is the solution to their problems.

“Intermediates spend most of their time working on the strokes they already own. Advanced players also spend time perfecting the strokes and patterns they wish to add to their tool belt.”

Lack of Pre-Match Routines and Rituals

Essential routines and rituals are used by professionals and often overlooked by junior competitors. Teens are often too cool to prepare properly. Champions act like champions long before they become champions.

To review, I highly recommend taking a bit of time to communicate the above player accountability issues with your athlete and their entourage of coaches. Plan on organizing solutions to the common roadblocks and de-bunking the myths. Again, if you, as a parent, are not comfortable with the developmental process, please hire a high IQ tennis professional to oversee not only your child’s strokes but their mental and emotional training components.

Check out the Now Available Audio Versions of Frank’s Books: Click Here

QUESTION: What are some of the hidden roadblocks and myths found in high performance tennis?

Frank: It fascinates me how some junior athletes will hold on to crazy-beliefs. They would rather live in their “altered state of reality” and continue to get poor results than simply be accountable to their deliberate customized developmental plan. Below I have compiled some of the most common myths coming out of the mouths of your kids!

When I Become a Pro …Then I’ll Train like a Pro 

Professionals have to “live the life” for years before they actually win a single match on tour. The typical formula is approximately 20 hours a week for 10 years of customized training to compete on the ATP or WTA level. Quality of training always trumps quantity of court time. Begin by challenging your child to train about 20 hours a week for a month.

I Need More …More is Better

In matches, most juniors think about too many things. Their body is off balance at contact as opposing force vectors fly in all directions; their racquet head is rolling through the hitting zone and their running through four segment swings. The key is to simplify. Most often, improving is about “trimming the fat” not adding more.

I Will Just “Wing It” Later

Planning reduces stress. Often we see players begin to pack their racquets, find a new outfit, clean their water bottles, search for their over grips, print out the directions to the site, look up their opponent record, make breakfast, take a shower, brush their teeth all within the last 10 minutes before they are scheduled to leave. Hum…no wonder they’re angry and stressed.

I Played a Set Last Week …I’m Fine

To win major events you must be a good finisher. Building a tract record of closing out matches is the key. Exchange playing a set with playing 2 out of 3 sets and finish the match. The most important stage of any set is the end! If time is short, start each set at 2-2 but close out sets. On practice days, professionals routinely close out 2-4 sets a day.

I Can’t Control My Anger or my Drifting Mind

Re-programming these dominant thoughts takes about four to six weeks of serious focused attention. It’s often the same program as rebuilding a flawed stroke. Re-tooling your emotions and thoughts on court are learned behaviors.

To be Great, I Have to Play at My Peak Everyday

Peak level and peak efforts are two different elements. It is too taxing to be physically, mentally, spiritually and emotionally ready to battle every day of their lives. After a tournament you should “unplug.” That’s right, recharge the batteries. In the practice phase strive for peak effort and let go of peak performance.

If You’re Laughing, You’re not Working Hard Enough

When you laugh, dance, smile or even hug someone you get biochemical surges of positive energy. Neuroscience studies clearly show that when you smile and laugh you stay in the correct (right) side of your brain. This is where muscles flow effortlessly and great decisions are made quickly. When you’re mad, judgmental or over analytical the right side of your brain shuts down and you are toast!

Believing If You’re a Better Athlete, Then You’ll Win

Being a better physical athlete is only one third of the battle. If your child is weaker mentally or emotionally they will struggle. Another way to look at this issue is if an opponent looks physically superior to the rest of the field then there is most likely something missing or something broken in their mental or emotional components. If they were superior in all three, they wouldn’t be in a local junior draw.

Procrastination

Big time national titles are won by the champions because they accept the fact that they will be shedding serious blood, sweat and tears months before the event begins. Procrastinators often do everything else except focus 100 percent on improving. As long as they do not actually give 100 percent on the practice court, they will have a built in excuse… “If I had the time to practice, I could have beat her…etc.”

Thinking that Practicing for One Hour is Good Enough

Top tournament play often requires that your child compete in two, best of three sets, single matches daily. Since doubles play results count for their overall ranking, throw in a doubles matches as well.

Under Training Off-Court

If your child “thinks” that they are mostly in shape…they are most likely not in shape. Players that are in great shape “know” they are in great shape. Getting past the third day of a big event is going to be a challenge for every junior who only “thinks” they’re in shape.

“Solid fundamentals will get them in the draw. Being crazy fit keeps them in the draw. But being mentally and emotionally stable under stress wins titles.”

Check out the Now Available Audio Versions of Frank’s Books: Click Here

QUESTION: My daughter is losing to players she use to beat. Can you help?

Frank: The quickest way to break through a rut and go up a level is to challenge your child to focus on improving versus winning. Rekindle your daughter’s confidence by adding new tools to her game. Ask your youngster to compete only against herself.  This is a sensational way to progress without the stress. To illustrate this point, I’ll be using a student of mine from New York. Her name is Kaitlin. She was also in a rut. Below I have listed three of Kaitlin’s issues and her customized solution.

Issue #1: Negative Emotional Outburst

Challenge: We have asked Kaitlin to focus on reducing the sheer number of negative outburst by 25 % each match for the next month. The parent’s role is to chart the number of times the Kaitlin displays the undesired response. If she hits her mark and decreases her negative emotional outburst by 25 percent, she is a winner!

Issue #2: Serving Second Serves to the Opponent’s Forehand

Challenge: Stop feeding the forehand. Kaitlin serves 80 percent of her second serves to the opponent’s strength. Her challenge is to serve 80 percent of her second serves to the opponent’s weakness. The parent’s role in this case is to chart each serve in match play. If Kaitlin can improve her second serve and place it 80% of the time to the opponent’s weaker side, she is a winner!

Issue #3: Beating a Retriever

Challenge: To change the way Kaitlin and her dad think about retriever/pushers opponents. The first challenge is to assist them in understanding that they have been misled- thinking retrievers die out in the 12’s! In my experience, retrievers are one of the most prevalent styles in women’s college tennis.

The second challenge is to ask Kaitlin and her parent’s to switch their focus from grooving fundamental strokes to understanding and developing the patterns used to pull those crafty retrievers out of their comfort zone.

A great place to start when rekindling confidence is to list the four main components of the game. Agree to a radical shift in training. Let go of the old comfortable methods and simply choose one key element in each component to focus on in the next month.

Kaitlin’s Challenges Include:

Stroke Mechanics: Developing her second serve. (Power, Spin, Placement, Consistency)

Mental: Choosing to hit the shot the moment demands. (Shot Selections)

Emotional: Performance anxieties. (Handling Pushers)

Athleticism: Improved fitness. (Speed, Agility, and Stamina)

“Athletes who practice with a deliberate, customized approach usually produce greater benefits in 2 hours than those who invest 6 hours of mindless hitting.”

Taking back control requires taking concrete actions. Replacing past unproductive behaviors with new proactive actions is key to rekindling growth.