Article Headline/Title Goes Here! Play at Peak Performance
Seasoned tennis players know that the sport requires endurance, strength, power, speed, agility, balance, coordination, and flexibility. The high speeds hitting the racquet, quick changes of direction, repetitive movements, and stroke patterns can predispose you to a variety of shoulder, elbow, wrist, knee, ankle, hip, and spine injuries. What if you entered this season equipped with strength and stability in your shoulder for powerful tennis strokes? What if your ankles, knees, hips, and thighs were prepared for the sprinting, stopping, pivoting, jarring, and pounding on the courts? What if your elbows, shoulders, and wrists were strengthened for the high-velocity, repetitive arm movements required in tennis? What if you had superior lateral (side-to-side) strength for chasing down volleys and firing off backhands? Playing the season injury-free and at peak performance requires a proper tennis conditioning program. Having stronger, more flexible muscles will not only reduce risk of injury, it will help you perform at a high level for an extended period of time. Below are five strengthening exercises that Lisa Carr, a personal trainer at Fore Court, recommends:
1. Pushups with side plank 2. ½ kneeling lat pulldown 3. Lateral band walks with external rotation 4. Alternating lunge with torso rotation 5. 90/90 shoulder external rotation 6. Rotational chop
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Refried Bean Poblanos With Cheese This vegetarian meal comes together in less than 15 minutes. It’s the perfect way to avoid takeout on a busy weeknight.
Ingredients
Recipe courtesy of CookingLight.com.
• 1 cup (4 ounces) pre-shredded reduced-fat 4-cheese Mexican blend • Chopped fresh cilantro (optional)
• 1 (8.8-ounce) pouch microwaveable cooked long-grain rice • ½ cup picante sauce
Directions • 4 medium poblano chilies, halved and seeded • 1 (16-ounce) can fat-free refried beans 1. Place chili halves, cut sides up, on a round microwave- safe plate. Cover with wax paper; microwave on high 3 minutes. 2. While chilies cook, combine
3. Uncover chilies,
beans, rice, and picante sauce in a medium bowl, stirring well. Spoon bean mixture into chili halves. Cover with wax paper; microwave on high 2 minutes.
sprinkle each half with 2 tablespoons cheese, and microwave on high 1–2 minutes or until cheese melts. Sprinkle with cilantro, if desired.
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