You'll never have a relaxed swing until you fix this!
Summary
TLDRThis video offers insights into why many tennis players struggle to relax during shots, attributing the issue to stress caused by deficiencies in the visual system. The speaker explains that 70-90% of sensory information processed by the brain is visual, making it crucial for anticipating and reacting to the ball's trajectory in tennis. To address this, the video provides a series of vision training exercises aimed at improving eye movements and reducing stress, which includes smooth pursuits, fast eye switches, and exercises targeting the vestibular system to enhance balance and coordination. The goal is to help players perform better by training their visual skills to cope with the demands of the game.
Takeaways
- 🎾 The video aims to help players overcome the issue of tensing up during shots by addressing the underlying cause.
- 🧠 The inability to relax while hitting shots is often due to stress, which is linked to the visual system's performance.
- 👀 Our brain processes 70-90% of sensory information visually, emphasizing the importance of vision in sports like tennis.
- 👁 Players may have deficits in their visual systems that they are not aware of, causing stress and tension during play.
- 🏃♂️ The visual system is tasked with anticipating an opponent's moves, reading and reacting to the ball, and setting up for a swing.
- 🤓 Basic vision training exercises can help improve the visual system's function, which in turn can help reduce tension.
- 🔄 The video introduces exercises like smooth pursuit and fast eye switches to improve eye movement quality, which is foundational for visual skills.
- 🌟 Good eye movements are essential for tracking the ball, switching focus, and making decisions based on visual information.
- 💪 The exercises are designed to condition the extraocular eye muscles, which can be poorly conditioned due to modern lifestyle habits.
- 🧘♀️ The video suggests practicing the exercises with relaxed breathing to help maintain relaxation during complex visual tasks.
- 🔄 Additional exercises like the 'pencil push-up' and near-far switching are introduced to improve focusing ability at different distances.
- 🎯 The balance system, or vestibular system, is also crucial for maintaining visual clarity while moving and is targeted in the exercises.
- 🤓 The video concludes by emphasizing the importance of addressing both physical and technical aspects of tennis to improve performance.
Q & A
Why do players often tighten up on their shots even when they try to relax?
-Players tighten up on their shots due to underlying stress, which is often caused by issues with their visual system that they may not be aware of.
What percentage of sensory information processed by the brain is visual?
-Between 70 and 90% of all sensory information processed by the brain every second is visual.
How is vision crucial to playing tennis effectively?
-Vision is crucial in tennis as it is needed for anticipating an opponent's moves, quickly reading and reacting to the ball, predicting its trajectory, setting up in the right position, and adjusting the swing based on visual information.
What is the common issue with players' visual systems that can lead to stress and tension?
-Many players have deficits within their visual systems that they are not aware of, which can cause stress and tension as their bodies struggle to perform tasks that their visual systems are not well-equipped to handle.
What is the purpose of vision training exercises in the context of the video?
-Vision training exercises aim to improve the quality of eye movements, which are foundational to all visual skills needed in tennis, and to address the underlying issues that cause stress and prevent relaxation during play.
What is the significance of the smooth pursuit exercise in vision training?
-The smooth pursuit exercise helps to improve the ability to follow a moving target with the eyes, which is essential for tracking the ball in tennis.
What is the difference between smooth pursuit and Cades (fast eye switches) exercises?
-Smooth pursuit involves following a moving target slowly, while Cades (fast eye switches) involve quickly switching focus between targets, improving the ability to rapidly change focus.
Why is it important to remain relaxed while performing vision training exercises?
-Remaining relaxed during vision training exercises is important because it helps train the brain to stay relaxed while performing complex visual tasks, which is a key goal in improving performance in tennis.
What is the 'pencil push-up' exercise and how does it help in vision training?
-The 'pencil push-up' exercise involves slowly moving a pen from arm's length towards the nose while focusing on the tip, which helps to train the coordination between eye muscles and the ability to focus at different distances.
What is the role of the vestibular system in vision and why is it important for tennis players?
-The vestibular system, located in the inner ear, is crucial for maintaining visual clarity and focus as players move. It helps keep the visual fields clear and is essential for the visual system to function effectively during the constant movement in tennis.
What type of breathing technique is recommended during vision training exercises to help stay relaxed?
-Long exhalation based breathing is recommended, where one breathes in through the nose and exhales through the mouth for at least twice as long, helping to stay relaxed during the exercises.
Outlines
🎾 Overcoming Tension in Tennis Shots
This paragraph introduces the video's focus on helping tennis players overcome the issue of tensing up during shots. The speaker explains that tension often stems from underlying stress, which can be addressed by improving one's visual system. The video promises to reveal the cause of this stress and provide tools to fix it. It's highlighted that 70-90% of sensory information processed by the brain is visual, making it crucial for anticipating and reacting to the ball in tennis. Many players have unaddressed deficits in their visual systems, leading to stress and tension. The speaker suggests that modern life, particularly screen time, has caused our visual systems to adapt in ways that aren't conducive to the dynamic visual tasks required on the tennis court. The paragraph concludes with an introduction to vision training exercises that can help improve the visual system's function.
👀 Enhancing Visual Skills for Tennis Performance
The second paragraph delves into specific vision training exercises aimed at improving eye movements, which are foundational to all visual skills needed for tennis. The exercises include smooth pursuit, where the eyes follow a moving target in eight different directions, and fast eye switches, also known as saccades, which involve quickly shifting focus between targets. The speaker emphasizes the importance of staying relaxed during these exercises, suggesting long exhalation-based breathing to help maintain relaxation. The exercises are designed to condition the extraocular muscles, which can become poorly conditioned due to prolonged screen time. The speaker also introduces exercises for improving the ability to focus on targets at different distances, using a pencil push-up for smooth pursuit and near-far target switching for fast eye switches. These exercises target the coordination of eye muscles and the ability to adjust the lens for clear vision at varying distances.
🧘♂️ Integrating Balance Training with Vision Exercises
The final paragraph introduces the importance of the vestibular system, which plays a key role in maintaining visual clarity during movement, particularly relevant for the dynamic nature of tennis. The speaker describes a 'V' exercise that involves looking at a target, such as a thumb, while turning the head in different directions. This exercise aims to activate different parts of the balance system and the associated eye muscles. The speaker warns that dizziness or nausea during these exercises may indicate a compromised system, suggesting the need for gradual and careful training. The paragraph concludes with a summary of the five exercises designed to address visual stress and improve overall tennis performance. The speaker offers additional resources for those interested in learning more about brain-based training for tennis and encourages viewers to engage with the content by leaving comments or subscribing to the channel.
Mindmap
Keywords
💡Relaxation
💡Stress
💡Visual System
💡Anticipation
💡Eye Movements
💡Visual Acuity
💡Peripheral Vision
💡Depth Perception
💡Vestibular System
💡Brain-Based Training
Highlights
The video aims to help players who struggle with tension during shots by addressing the underlying cause.
Tension on shots is often due to stress caused by an inefficient visual system.
70-90% of sensory information processed by the brain is visual, highlighting its importance in sports like tennis.
Visual system deficiencies can create stress, preventing players from relaxing during shots.
The presenter offers vision training exercises to improve the visual system's function.
Many players have unaddressed deficits within their visual systems.
Tennis relies heavily on visual skills such as anticipating opponent moves and tracking the ball.
Modern life and screen time can impair the visual system's ability to perform necessary tasks on the court.
The presenter introduces a series of exercises to improve eye movement quality.
Smooth pursuit exercises involve following a moving target with the eyes while keeping the head still.
Cades (fast eye switches) are used to train quick eye movements between targets.
Relaxation during vision exercises is crucial and can be aided by long exhalation breathing.
The presenter explains how to train the ability to focus on targets at different distances.
V exercises are introduced to improve the vestibular system's role in maintaining clear vision during movement.
Potential side effects like dizziness during balance exercises indicate the need for further training.
A combination of on-court practice and body training can transform a player's game.
Transcripts
if you struggle with always being tight
on your shots no matter how much you try
to relax then this video is going to
help you a lot because I'm going to
explain the underlying reason the thing
that causes so many players to be tight
on their shots and I'm also going to
give you some tools that you can use to
start to fix the underlying problem so I
hope you find the video helpful if you
do it'd be awesome if you give me a
thumbs up and if you haven't subscribed
to my channel before it's really
appreciated if you could do that as well
so you've probably heard it a thousand
times before the importance of relaxing
when you hit your shots but then for
some reason when you try it you just end
up tightening up at the last second no
matter how hard you try to relax well
the reason that you're not able to relax
on your shots is because there's
something going on underneath that's
creating stress and obviously when
you're stressed you tighten up so I'm
going explain the underlying cause then
show you some exercises that you can
work on to address the underlying issue
now this is going to be something that
you probably haven't thought of or heard
about before but it relates to your
visual system between 70 and 90% of all
the sensory information that our brain's
process every single second is visual
there are more different parts of the
brain that are responsible for
processing visual information and
helping our visual system to work than
pretty much anything else we do because
vision is crucial to life and if you
think about tennis everything in tennis
is visual it depends on how your
system's functioning you have to be able
to anticipate what your opponent's going
to do you have to quickly read and react
to the ball predict where it's going so
you can set up in the right position set
up in the right position in time so you
can start your swing at the right time
adjust your swing based on the visual
information and then watch the ball
through to contact that is a lot of
stuff your visual system has to do and
most players have deficits within their
visual systems that they don't realize
that are going on or just visual systems
that don't work well enough so this is
really stressful for your body you're
asking it to do things that effectively
it's really struggling to do you know
especially the reading where the balls
going and then judging the distance and
judging the speed so that you can start
your swing at the right time you need to
do it at exactly the right moment or
you're going to hit the ball late and
things are going to go wrong and your
brain is desperately trying to figure
out where the ball's going often while
you're running at full speed and
twisting and that creates stress and
it's that stress that then prevents you
from relaxing and in a second I'm going
to show you some Vision training
exercises that you can work on to start
to improve how the system functions but
I've been showing players and people how
to train their vision for about 10 years
and what you find when people are doing
basic Vision training exercises is that
a lot of people just when they're moving
their eyes standing still hold their
breath and tense up because the visual
system doesn't work in the way that it
needs to now potentially you think think
that your visual system is awesome
because you don't have to wear glasses
but it's important to understand that
being able to read letters clearly
sitting in a doctor's office is very
different to having all of the visual
skills that you need when you play
tennis your ability to track the ball
your ability to judge distance and depth
it goes into a lot more detail than just
your ability to read letters clearly and
the reality is that Modern Life with the
amount of time that we spend on screens
our brains basically adapt to it our
visual systems adapt to look at a screen
that's that far away that's brightly lit
they are just not prepared to do all the
things that you need to do on court so
that's why we're going to start to
change it with some very simple training
exercises so we're going to do a series
of exercises that are going to improve
the quality of your eye movements the
reason that we're going to focus on
those is because they're easy for me to
teach you in this format and eye
movements are the foundation of all of
the visual skills because you need to be
able to see the ball and track the ball
you need to be able to switch between
looking at the ball and looking at the
other under the core so you need to have
good quality eye movements there are
other visual skills that are going to be
important so your ability to see things
clearly your visual Acuity your ability
to judge distance and depth your
peripheral vision your ability to make
decisions from what you see so there's a
lot of other visual components that you
might need to work on but we're going to
start with the foundational eye
movements now the first exercise that
we've got is a smooth Pursuit so what
that means is following a moving Target
slowly and the way that I'm going to do
this is by keeping my head as still as I
can holding my thumb out in front my arm
straight and I'm just going to look at
my thumb and then move it to the left
and then back to the middle and I'm
going to do between three and five reps
of that just slowly moving it to the
left keeping my head still focusing my
eyes on the thumbnail I'm then going to
do the same thing to the right I'm going
to do the same thing going downwards the
same thing going upwards and then the
four different diagonals so up and left
up and right
down and
left down and right and when I'm doing
all of those I'm keeping my head still
keeping my eyes focused on the moving
Target and notice I only used a small
range of motion so I didn't go all the
way out to there I just started with a
small range of motion because the most
important thing is that you do this
safely and sensibly you can challenge
your system over time but you don't want
to create eye strain or anything like
that when you start training so maybe
three to five reps in each of those
eight directions is going to be a good
start in point now the reason we're
doing eight directions is because we got
six different extraocular eye muscles
that move the eyes in different
directions and these muscles can be
poorly conditioned if we spend our whole
time looking at the phone or we can
train and improve their condition so
that's what we're doing with these
exercises we then also want to do fast
eye movements so the fancy name is Cades
but just think fast eye switches and
again we're going to do basically the
eight different directions so I'm going
to start horizontally so switching
between targets that are left and right
go as quickly as you can being able to
see the target clearly so I can switch
backwards and forwards almost instantly
but you might take a moment or two in
between now hopefully you can see my
eyes it's a little bit Sunny so I might
be squinting but you'll get the idea
we'll do horizontally we'll do
vertically we'll do
diagonally and we'll do the other
diagonal now something else that's going
to be important when you're practicing
these exercises is that you try and stay
relaxed because that's what we're
working on here when people work on the
visual system it be quite threatening so
you want to try and remain relaxed and
the best way to do that is with long
exhalation based breathing so if you can
while you're doing these Vision ex
exercises try and breathe in through
your
nose and try and take at least twice as
long to breathe out through your mouth
so maybe I'll breathe in through my nose
for two to three
seconds and then out through my
mouth and if you can do that style of
breathing while you're doing these
Vision exercises it's going to be really
good for training your brain and helping
you to stay relaxed while you're doing
complex visual tasks and that's really
the goal of what we're after in terms of
numbers around 20 switches in each
direction is going to be a good starting
point for most people we're then going
to work on our ability to look at things
at different distances and we're going
to do this in two ways as well we're
going to do a smooth Pursuit a slower
variation and then a fast switching
variation so for the smooth Pursuit
variation called a pencil push-up I'm
going to hold the pen arms length I'm
going to look at the tip of the pen and
slowly bring that in to the bridge of my
nose and as I do that hopefully you can
see that my eyes are going inwards and
then as I follow the target out my eyes
will return to the normal position so
I'm tracking it inwards and outwards and
ideally you can bring it all the way in
like I've just done but you might have a
problem with one of your eyes not doing
this in which case you'll get to a
certain point the tip of the panel start
to split in two if that happens to you
you know that you need to work on
training this visual skill because you
should be able to do it but you just
want to start off you know just say this
is the point before it doubles I'm just
going to practice going to that and then
the more you work on it hopefully you
can get it closer and closer without it
splitting as a starting point maybe five
reps in the left hand five reps in the
right hand maybe 10 reps if you can
handle it is a good way to go we're then
going to do fast eye switches so now I'm
going to hold the target as close as I
can without it splitting in two so I'm
just going to go for around 3 in on this
one um but you could potentially go all
the way in
or you might need to go a little bit
further out I'm going to look at this
and then I'm going to switch and look at
something that's in the distance so out
on coure you can use a larger distance
or if you're outside you can use a
larger distance but if you're at home
just do it in a room hopefully a long
room and you can just look at something
on the far side of the room near Target
far Target switching back and forth
between the two but making sure that the
target comes into Focus first so you
might find that when you switch from the
near Target to the far Target it takes
two three seconds for it to come into
Focus that's okay you're going to work
on increasing the speed over time and
then again around 20 switches is going
to be a good Target for this and here
we're training the coordination between
the eye muscles so the muscles bringing
the eyes in and the muscles taking the
eyes out and we're also changing the
ability uh to change the shape of our
lens so we can see clearly at different
distances and we've got other muscles
called sary muscles that kind of help
with that so we're working on a few
different things here but there are four
foundational eye movement exercises
we're then going to add in an addition
exercise a fifth exercise but this one
is focused on the balance system in the
inner ear this is your vestibular system
it's really important for pretty much
everything you do in life but one of its
main jobs is to keep your visual system
looking at Targets keep your visual
Fields clear as you move and obviously
when you're playing tennis you're
constantly moving and it's actually this
system that creates a lot of threat in
players so we need to work on it the
basic way that we're going to do that is
with a V exercise which means looking at
thumb or looking at a Target and turning
the head while still looking at my thumb
so I got my eyes looking at my thumb
turn my head back to the middle turn my
head back to the middle I'll do right
left up down up and left up and right
down and left down and right so I'm
going to do the same diagonals that I
did when I was working on the smooth
Pursuits because we want to activate the
different parts of the balance system
and again we want to activate the
muscles because as soon as you move the
balance system controls effectively
controls the eyee movements now when
you're doing balance system exercises
it's possible that you might feel a
little bit dizzy a little bit naded a
little bit nauseous that sort of thing
only happens when your system is
compromised and if that is happening it
means you definitely need to work on
this system but you just want to rest
and build up slowly and go at a pace
that your body can handle but now we've
got a nice little program of five
exercises that you can use to start to
fix the underlying issues that are
creating visual threat within your
system and causing to tighten up if you
have any questions about the exercises
how to apply them or anything like that
please leave me a comment down in the
comment section and I'll get back to you
as quick as I can if you would like to
learn more about this style of training
I've got a master class that's going to
go into a lot more detail about how you
can use brain-based training to become a
more skillful and better tennis player
so I'll place a link up there and I'll
place a link down in the description so
that you can check that out now I hope
you enjoyed the video if you did it'd be
awesome if you could give me a thumbs up
and subscribe to my channel it's
probably a little bit different to the
information that you're expecting when
you initially clicked on the video but
it's important to understand that you
can only play tennis at the level that
your body will allow you to play at so
if you've been watching coaching videos
you've been out there you've been trying
different things and for some reason you
can't fix some problem maybe it's your
timing maybe it's watching the ball
through to contact there's always an
underlying reason why you can't do it
often it comes back to how your body is
functioning so the way that you need to
approach addressing problems is
obviously high quality onc Court
practice but then also working on your
body to fix the underlying issue the
combination can really allow you to
transform your game okay thanks for
watching and I'll catch you next time
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