Strength Training For Tennis Players

Summary

The video provides a comprehensive approach to preventing wrist injuries for tennis players, whose wrists endure tremendous stress. It outlines proprioceptive exercises like joint mobility and nerve glides, followed by two types of strengthening: lifting weights to target muscles and end range conditioning to strengthen tendons. The proprioception section aims to improve communication between joints/nerves and the brain to address underlying issues causing pain. The strength sections make muscles, tendons and wrists more injury-resistant while also potentially improving flexibility.

Takeaways

• 😀 Wrists are commonly injured in tennis due to high stress
• 👍 Preventative exercises can reduce wrist injury risk
• 🤲 Do sensory work and joint mobility warmups before playing
• ✋ Strengthen wrist muscles and tendons to make them injury resistant
• 🖐 Work on end range conditioning to improve flexibility and strength
• 🤚 Alternate between muscle focused and end range strength training
• 👐 Median, radial and ulnar nerves impact wrist and hand function
• 👋 Mobility exercises can free up restrictions in nerves
• 🖖 Vision training can help players improve performance
• 👌 A full coaching program is available to help experienced players advance

Q & A

What are some of the most commonly injured parts of the body for tennis players?

The wrists are one of the most commonly injured parts of the body for tennis players, even high-level players with good technique. This is because the wrists have to deal with a tremendous amount of stress when playing tennis.

What is the purpose of doing sensory work for injury prevention?

Sensory work involves applying sensation to an area which sends sensory information back to the brain to a specific part. This helps wake things up and prepare that part of the brain for movement.

What are some examples of exercises to strengthen muscles for injury prevention?

Some examples given in the video are exercises for pronation, supination, wrist flexion, wrist extension, and radial deviation using a weighted bar or dumbbell. Aiming for 10-15 reps of eccentric strength training is recommended.

What is the purpose of end range conditioning exercises?

End range conditioning exercises help strengthen tendons and muscles in their maximum range of motion. This helps bulletproof the body against injuries.

How often can you train the wrists with these injury prevention exercises?

The video recommends being able to train the wrists with these exercises 5-6 days a week because the wrists tend to recover quickly and don't get too fatigued compared to bigger muscle groups like legs.

What should you avoid when working on nerves?

When working on nerves, you want to avoid going to maximal tension. Think of gentle mobilizations, stopping around a 3/10 tension.

What is an isometric contraction?

An isometric contraction is when a muscle contracts but doesn't change length. For example, when pushing against an immovable resistance.

What is the purpose of the free vision program offered?

The free vision program aims to help tennis players improve visual skills like reaction time, ball tracking, timing and focus which are critical for performance.

What types of training does the full coaching program provide?

The full coaching program provides brain-based training to improve vision, coordination, strength, flexibility and power - all key things that allow a player to reach higher levels.

How can you get a consultation about the coaching program?

Clicking the link in the description allows you to fill out a survey which will determine if you're a good fit for the program, and guide you to schedule a consultation call if so.

Outlines

00:00

😀 Intro on Preventing Wrist Injuries

The paragraph introduces that wrists face a lot of stress in tennis, making them prone to injuries. It outlines that the video will provide a comprehensive preventative approach including proprioception, joint mobility, nerves work and strength training.

05:01

👁️‍🗨️ Offering Help to Improve Visual Skills

The paragraph introduces that the author helps players improve performance using neuroscience. It advertises a free vision program to enhance visual skills for better timing, ball tracking and reaction.

10:01

👃 Nerve Mobility Exercises

The paragraph demonstrates nerve mobility exercises to target the median, radial and ulnar nerves. This involves gently moving the wrists, arm, shoulder and neck through various positions to mobilize the nerves.

15:04

💪 Muscle Strength Training

The paragraph outlines strength training for muscles using weights, targeting pronation, supination, wrist flexion, extension and radial deviation. It suggests 2-3 sets of 10-15 reps for each exercise done 2-3 times a week.

20:04

🦾 Tendon Strengthening

The paragraph demonstrates end range strengthening exercises for the flexors and extensors using bodyweight. This targets the tendons for injury prevention and flexibility.

Keywords

💡wrist

The wrist is mentioned throughout as one of the most commonly injured body parts for tennis players. Preventing wrist injuries is the main focus of the video, so 'wrist' is a core term.

💡injury

Injury prevention is the primary theme. The video aims to provide a comprehensive approach to reducing wrist injury risk.

💡prevention

Injury prevention through various exercises and techniques is the main goal of the video. Everything suggested aims to prevent wrist injuries.

💡strength

Building strength in the wrist muscles and tendons through specific exercises can help prevent injuries, a key focus.

💡flexion

Flexion and extension exercises for the wrist strengthen muscles and increase flexibility to prevent injury.

💡extension

Like flexion, extension exercises target the wrist joints and muscles to increase strength and flexibility for injury prevention.

💡mobility

Joint mobility exercises ensure proper movement and function to prevent underlying issues that can cause pain and injury.

💡sensory

Sensory work sends input to the nervous system to prep it for movement and prevent dysfunction/injury.

💡nerve

Nerve glides reduce restrictions that could impede signals between the nerves and muscles, preventing injury.

💡End range conditioning

End range conditioning strengthens muscles in extreme joint positions, injury-proofing the wrist.

Highlights

Wrists are one of the most commonly injured parts of the body for tennis players

Good preventative exercises can reduce wrist injuries in tennis

Sensory work wakes up the joints and prepares them for movement

Joint mobility exercises improve coordination and send feedback to the brain

Nerve glides free up restrictions and improve signaling to muscles

Muscle strengthening exercises target power and coordination

Tendon strengthening exercises improve flexibility and bulletproof against injury

Alternating muscle and tendon exercises allows for better recovery

Wrist sensory and mobility work can be done daily as part of warm-ups

Brain-based training improves vision, coordination, strength for better performance

Better vision allows for faster reaction time and ball tracking

Improved coordination enables better technique learning and control

Increased strength and flexibility reduces injury risk

Assessing coaching program candidacy through survey

Subscribe for more helpful injury prevention and performance tips

Transcripts

your wrists have to deal with a

tremendous amount of stress when you

play tennis and that's why wrists are

one of the most commonly injured parts

of the body for all players even high

level tennis players with good technique

so it's a really good idea for tennis

players to do preventative work to

reduce the likelihood of RIS injuries

and that's exactly what I want to show

you how to do in this video I'm going to

take you through a comprehensive

approach to preventing wrist injuries

hopefully you find the video helpful if

you do it' be great if you give me a

thumbs up and if you haven't subscribed

to my channel before it really helps me

out and it's much appreciated if you

could do that as well in order to

prevent wrist injuries there's a few

different things that we need to work on

so this video is going to be broken down

into sections the first section is going

to look at proception so we're going to

do some sensory work and then some joint

Mobility work we need to make sure that

the joints are sending good information

back to our brain because if the joints

aren't moving properly that in itself

can be a major underlying cause of pain

we're then going to do some nerve work

again we need to make sure that our

brain can send good information via the

nerves to the muscles and we need the

nerves to be sending good information

back from the muscles and from the

joints and again if the nerves aren't

working optimally that can be a major

underlying cause of pain and injuries

and then finally we're going to do some

strength work actually going to do two

different types of strength work to

Target the muscles and to Target the

tendons to make them stronger and more

resistant to injury so we'll start with

the sensory and Joint Mobility work now

you might not have done sensory work

before but it's really simple it

involves applying sensation to an area

now the idea of this is as we do it I'm

rubbing my wrist joints and I'm rubbing

the rest of the joints in my hand and

that just sends s sensory information

back to my brain to a specific part of

the brain and it wakes things up and it

helps prepare that part of the brain for

movement so doesn't take too long but

it's a really useful thing to walk to

work on as part of your warm-up so I'm

just making sure that I rub all of the

joints in the wrist and in in the hand

so that's the sensory side done now

we're going to work on some joint

Mobility exercises again we're going to

do all the joints in the hands and the

wrist starting with the wrist themselves

so we're going to go for some flexion

and extension so I'm just extending and

flexing my wrist just trying to make

sure they're moving properly I'm then

going to go for some lateral Glides

again just making sure the joint is

moving properly and sending good

information back to my brain and then

I'm going to do some rist

circles and this is a joint Mobility

exercise but it also works on

coordination as well I'm just trying to

make a smoother circular shape as I can

like that and you can see I'm only doing

three to five repetitions in each

Direction it's not a massive amount of

work it's just enough to wake things up

and set good information back so that's

the wrists now we're going to Mo work on

the hands so we're going to do some

Happy Hands I'm going to pull my pinkies

down and then bring them around like

that and as I do this I'm trying to

mobilize the joints in my hand as much

as possible so I'm really pulling my

fingers down trying to open up the

individual joints and then I'm going to

do that in reverse and again just

leading with the thumb the index finger

pulling them down and trying to mobilize

the joints in the the hands and a little

bit in the wrists from there we're going

to start to work on the fingers so I'm

going to do finger circles or thumb

circles to start with so I'm just trying

to do three circles in each Direction

Direction it's mobilizing the thumb

joint it's also working on coordination

now when I do these circles I'm trying

to keep the rest of my hand still so I

shouldn't see the whole hand moving

around I'm trying to isolate the joint

itself and just create movement from

that one joint and I'm going to do this

for all of the fingers just three

circles in each Direction trying to

focus on the quality now as I'm doing

this other fingers might move because

they there's some shared tendons and

that's okay but what we shouldn't see is

the whole hand moving and also when

you're doing this you want to be keeping

your fingers completely straight so

there we go simple joint mobilizations

for the fingers we're then going to do

another mobilization now to work on the

rest of the joints so I'm rolling them

down and waving them out and then I'm

just going to reverse that motion again

we're just making sure that the joints

are moving properly and sending good

information back to the

brain so takes a couple of minutes some

sensory work followed by some Mobility

work but doing that regularly can be a

really really important thing to do for

injury prevention so the next thing that

we're going to look at are going to be

some nerve exercises but before I show

you them I just want to let you know

about some additional help that's

available to you if you're serious about

becoming a better tennis player now you

may or may not know I mainly help

players to improve their performance by

using applied neurology and Neuroscience

so one of the big things that I help

players to do is is improve their visual

skills so they can react faster track

the ball better have better timing and

stuff like that and I've created a free

Vision program to help you improve your

visual skills so you can become a better

player if you'd like that free Vision

program there's a link up there and I'll

place the link down in the description

as well now we're going to do some

Mobility work for a couple of the nerves

that Supply muscles in the hands the

wrists and the forearm so the first one

that we're going to work on is something

called the median nerve the median nerve

supplies flexor muscles in the hand and

the wrist so when we work on nerves

we're not trying to work too hard on

them we're just trying to be fairly

gentle with them so you want to think

about going for like a a three out of 10

in terms of tension so when you go into

these different positions that we're

going to go into it might feel like a a

little bit of a weird stretch it might

also feel a little bit kind of

electrical and tingly because it's a

nerve that we're working on but you

don't want to go to maximal tension just

stop at about 3 out of 10 now the way

that we're going to find the position

we're going to spread our fingers we're

going to bend our hand back we're going

to take our arm down to the side and

potentially in this position you might

already be feeling a stretch in your

forearm or some tinglin into the fingers

but depending on your level of

flexibility we can then lift the arm

away from the side a little bit and then

we can lower the shoulder blade now for

a lot of people as soon as you start to

lower the shoulder blade it can really

ramp up the tension so just do it nice

and carefully don't do it really quickly

just slowly lower the shoulder blade and

see what happens and then from there

you're going to tilt your head away so

for me when I get to this position

that's about a three out of 10 I can

feel a stretch there and a little bit of

tingling into my thumb and these two

fingers but then what we're going to do

in this position is we're just going to

mobilize the nerve so I'm going to bring

back my head back to the middle that's

going to take the tension off the nerve

and then I'm going to tilt it back I'm

just going to do that three to five

times and each time I do that it creates

a little bit of tension in in the nerve

and then going to lift my shoulder blade

up to take the tension off and lower it

back down and do that three to five

times so again just changing the tension

the nerve trying to free up any

restrictions in and around the brachial

plexus and then from there I'm just

going to do the same thing with my hand

so

just bending my hand to take the tension

off and then doing that with my hand to

increase the tension and I'm going to

shake it out and that would be one side

done you can then repeat the process

with the other side so taking you know

spreading your fingers bending your hand

back finding the position of tension

then working on the head working on the

shoulder blade and working on the wrist

so that's how you can work on the median

nerve we're then going to do some work

on the radial nerve which supplies

supplies your triceps but it also

supplies muscles on the back of the

forearm responsible for wrist extension

and finger extension so it's very

similar just a little bit different now

we're going to going to bend the fingers

that way so instead of bending them back

we're now going to bend the hand

forwards or Flex the wrist bring our arm

down to the side and internally rotate

the shoulder so before we externally

rotated now we're going to internally

rotate the shoulder again lift out to

the side lower the shoulder blade and

then tilt the head away and this time

we're expecting to feel a stretch on the

back of the forearm maybe the back of

the wrist into the back of the hand so

for me that's my three out of 10

position and again I'm going to mobilize

from the

head do three of those mobilize from the

shoulder blade and again as I pull my

shoulder down it increases the tension

in the

forearm and then I'm going to relax the

wrist and then Flex the wrist so

mobilizing this nerve in three different

positions and then shake it out and then

again repeat the process on the other

side so once you know what you're doing

you can see it only takes maybe 20 or 30

seconds to do we're then going to do one

final nerve so this is the ol the nerve

this also supplies muscles that Flex the

wrist and bend the fingers but now we're

thinking about the pinky finger and the

ring finger so you'll feel it in a

slightly different place to before so

this time we'll be spreading the fingers

bending the hand back into this position

taking our arm out to the side and when

I get into that position I can feel a

fairly strong stretch so for me that is

the maximum position that I need to go

into you might also need to tilt your

head away and lower your shoulder blade

a little bit but for me just this

position is enough but then I can drive

the tension tilting my head away to

increase it bringing it back to the

middle to take the tension

off same thing for the shoulder blade so

if I lift the shoulder blade up it'll

take the tension off if I lower it it'll

increase the tension and again just

maybe three four five reps of that and

then with the wrist I'll relax the wrist

to take the tension off and then

increase the

tension like

so and that's our final nerve drill so

we've now worked on all of the nerves

that Supply the muscles in the hands the

wrist and the forearm again once you

know how to do it it only takes 20 to 30

seconds to work on each of them but

doing this regularly is massively

important for injury prevention now

we're going to work on our first type of

strength exercise ex and for this

exercise we're kind of focusing more on

the muscles themselves trying to make

them stronger and you're going to need a

little bit of equipment to do this so

I'm using this special bar that just

allows me to do additional weight or

load additional weight and really

monitor and progress my strength over

time if you don't have access to

something like that you can use a hammer

and you can get hammers of different

weights that you can do these exercises

really simply with and then the final

option that you've got or there are a

couple of other options you could could

use a dowel or a pole of some sort but I

could be placing a weight on my racket

and working like that now I won't be

able to use a full range of motion

because the weight will fall off but

I'll be able to work on some of the

movements that we're trying to work on

but I'm going to be

using the bar and the first exercise

that we're going to do is going to be

pronation so pronation is the movement

that allows you to create Top Spin on

your forehand it's what gives you the

power on your serve it's technically the

forearm but we're going to class it as

the wrist so for pronation I'm just

going to lift it back up and I'm going

to lower it

slowly so when we're doing this we want

to train the Ecentric strength so our

ability to decelerate so that's why I

lower it slowly under the control if I

do that it's just gravity if I lower it

slowly the muscles are working on the

way down so we'll lower slowly lift back

up quickly and you want to aim for

between 10 and 15 reps and each rep is

going to take around 4 seconds so if I

lower it for 3 seconds lift it back up

lower for one two three lift it back up

if I do 10 reps like that that's going

to be 40 seconds and if I do 15 reps

like that it's going to be 60 seconds

and that's going to be the right sort of

length of exercise to really stimulate

the muscles and help them get stronger

and I find that wrists don't need that

much recovery or the body doesn't need

that much recovery when you're doing it

so I can do the left side and then I can

go on and do the right side so again

just work through a set and do the right

side for 10 to 15 reps then switch back

to the left hand and then we're going to

work in a circuit so I'm now going to

work on superation so I'm going to be

lowering it the other way and lifting it

back up so slowly lowering it under

control lifting back

up again I'm going to do that for 10 to

15 reps change the right hand go for the

same thing

there 10 to 15 reps from there I'm going

to move on to wrist flexion so for wrist

flexion I'm just going to lower the

weight under control and then I'm going

to flex or bend the wrist and you're

just going to do the maximum range that

you can do without pain or discomfort so

I'm lowering under

control and then flexing the

wrist 10 to 15 reps switch to the other

side lower under control roll Flex the

wrist then we're going to work on

extension so the exact opposite of that

now I'm going to lift the weight by

bending my wrist back and then I'm going

to lower it lift the weight by bending

my wrist back and then lower under

control again 10 to 15 reps change hands

repeat the

process 10 to 15 reps and then we're

going to do one more exercise so for

this one we're going to be doing nna

deviation sorry we're going to do radial

deviation uh so radial deviation is this

movement so it's going to be really

important for the snap on the forehand

so I'm going to lower it down and then

I'm just going to lift it back up so

this is strengthening muscles on the

wrist here so again if I lower it for

maybe three seconds lift it back up 10

to 15 reps again Lower lift back up

lower lift back up and that's my circuit

and you can do that for maybe two or

three rounds so we have superation sorry

we have pronation we have superation we

have wrist flexion we have wrist

extension and then we've got radial

deviation so they're going to be our

five exercises and again two to three

sets is going to be enough and you can

do this you know two to three times a

week is going to be a really good amount

of work and for me personally I do this

one in the evening when I'm watching TV

just find it helps me fill some time and

prevents wrist injuries now we're going

to work on our second type of strength

exercise and for this version we're

going to be working on end range

conditioning or end range strengthening

so it's going to work the muscles but

it's also going to be really good for

strengthening tendons and it can have a

couple of different purposes if you lack

flexibility in your wrist you can use

these to help improve your wrist

flexibility but if you've already got

very mobile wrists then it's just going

to really help to bulletproof you

against injuries so we're going to be

working on wrist flection and finger

flexion in end ranges and then we're

going to be working on wrist extension

and finger extension in end ranges so

wrist flexion finger this is finger

flexion this is wrist flexion but I'm

going to go and lean forwards and put

some body weight onto it um to create a

stretch so in this position I have a

stretch on my forearm now for me because

mobility and flexibility tends to be my

biggest issue in this position I do a

lot of long hold stretching so I get

into this position and I do deep

breathing so I'll breathe in for maybe

three or 4

seconds and then exhale for you know

around 6 8

seconds and I find if I hang out in

these positions for maybe two to three

minutes I can start to increase the

range in my wrists some people find that

they can increase the range much more

quickly than that but for me I have to

hold stuff for a long time but after

I've done that for you know a couple of

minutes then you're going to start to do

contractile work where if you're already

very mobile you can just start the

contractile work straight away and we're

basically going to work on two different

movements I'm going to work on bending

my fingers so in this position I'm

trying to squeeze my fingers into the

mat so I'm creating a a contraction it's

called an isometric contraction because

I'm not really moving anywhere because

the mat's in the way but I can feel a

lot of tension in my wrists and in my

forearms the muscles working trying to

bend the fingers so I squeeze and I hold

here and you know you can do this in

different ways but a contraction a good

contraction for 6 to 10 seconds is

normally enough so for me because I work

on range of motion I do that and then I

try and increase my range a little bit

and then I squeeze again for another 6

to 10 seconds and it might feel a little

bit uncomfortable at the start don't

cause yourself any pain but you might

need to get used to the discomfort and

kind of get get used to the feeling but

working on that for maybe 6 to 10

seconds do a few different rounds of

that and then you can work on the

muscles on the back of the forearm so

now I'm trying to pull my fingers up as

much as I can now I can't go anywhere

because I don't have any more range of

mode motion but I'm trying to lift my

fingers up into the sky and as I do that

I'm Contracting the muscles on the back

of the forearm so we're working on the

end range of motion and again you know 6

to 10 seconds is enough rest for a few

seconds and then repeat it trying to

squeeze my fingers up as high as I

can then we're going to go back to the

flexes and now in try instead of trying

to bend the fingers we're now going to

be trying to bend the wrists so I could

actually push myself away in this

position so potentially I could go into

a push-up position and create more

resistance but depending how strong you

are just leaning your body weight over

and pushing your hands into the mat or

the ground you'll be able to feel it on

the back of your wrists again 6 to 10

seconds relax it and then another 6 to

10

seconds strengthening the

forearms and then one final time and

then again we're going to go to the back

of of the forearms now instead of trying

to lift the fingers up I'm now trying to

pull the hole of the hands up so the

first time we were working on the finger

extensors now we're working on the wrist

extensors but again nothing's going to

move cuz I'm already in my maximum range

of motion but maybe you can see or if I

go around to the side you can see if I'm

in this position I'm trying

to pull my hands up you can hopefully

see a little bit of change in definition

of the muscle so I'm trying to pull them

into extension and again same thing

maybe 10 uh 6 to 10 seconds rest a

little bit and then go again do that a

few times and then we've worked on this

position we've done end range

conditioning for our flexors and our

extensors and then we're going to do the

opposite of that and there's different

ways that we could do this but I'm just

going to go into a kneeling position and

now I'm flexing my wrist and from there

I can hold out in this position try try

and increase the range of motion for a

little bit of time but then I'm going to

work on Contracting the muscles so I'm

going to start by working on the wrist

extensors by pulling my wrists back into

the ground so in this

position I'm trying to pull my wrists

into the ground I'm not moving anywhere

but I'm trying to do

this again 6 to 10 seconds rest it for

me sometimes that allows me to get a

little bit more range of motion so then

I increase the range and then go okay 6

to 10 seconds and for this one I find

just working on extension as one

movement so I don't break it down I just

try and pull them back and then that

gives me a little bit more range so then

again I

squeeze work on those

extensors and just increase the range a

little bit and then from there I can do

flexion work on the flexion I like to

work on on bending the wrist initially

so just trying

to I'm trying to now bend my hand as far

down as I can or as far back as I

can 6 to 10 seconds and relax it do that

a few times trying to bend the hand back

as much as you can and you might find in

some of these positions you're starting

to cramp a little bit and it feels a

little bit uncomfortable if you haven't

done any short range work before by

short range I mean in this position

sometimes it gets a little bit crampy

but that's something that you'll get

used to and you'll work through but then

the final thing that I'm going to do is

work on bending the fingers and the

wrist so in this position I'm trying to

squeeze my fist as hard as I can and I'm

trying to bend my

wrists like so and then I relax

it rest a little while and then squeeze

it and go for it again so we're St

strengthening the finger flexors and the

wrist flexors in this end range

position and that's the second type of

strength exercise that you can work on

and what I like to do is kind of

alternate between days so one day I'll

work on the previous drills that I've

shown you using the bar kind of focusing

more on the muscles and then on the

alternate day I'll focus more on these

end range of motion exercises and I find

for me you know I can recover pretty

quick L from these so I definitely

wouldn't train big leg muscles squats

and deadlifts every single day but I

find that I can do wrist work you know

five six days a week and it makes things

feel good and helps me to prevent

injuries and doesn't Tire things out you

might find that that works for you or

you might find you need to do a slightly

lower volume so potentially you could do

the other variation on Monday this

variation on Tuesday the other variation

on Wednesday this variation on Thursday

and that that might work well for you or

potentially you do it all together in

one big wrist program and you just maybe

do that two to three times a week so

there's no perfect way to set things up

it's all about how your body recovers to

different types of training and kind of

how strong you are and things like that

are also going to have an impact but you

can definitely do the sensory work the

wrist mobility and the nerve drills on a

daily basis and as part of your warm-ups

and cool Downs before you play so that's

a comprehensive approach to preventing

wrist injuries if you incorporate those

exercises into your program on a regular

basis it's going to drastically help to

reduce the likelihood that you'll get

injured now if you'd like more help in

this area or more help to improve your

performance I have a full coaching

program where I work with experienced

players helping them break through to

the next level so I teach people how to

use brain-based training to improve

things like their Vision so that they

can react faster so they can track the

ball better so they can focus for longer

how to improve their coordination so

they can learn Tech technique more

easily and gain greater control over

their shots and how to improve strength

and flexibility and power so they can

reduce injury risk and so they can

become faster around court so if you

would like to learn how to do those

things how to become a better tennis

athlete so you can play higher level

tennis then there'll be a link in the

description where you can schedule a

time to talk with me to see if the

program is a good fit if you click on

that link there going to be a quick

survey for you to fill out and that will

kind of let me know whether you're a

good candidate and if you are a good

candidate it will then guide you through

to my calendar you can choose a time to

talk and then we can go from there okay

hopefully you've enjoyed the video if

you did give me that thumbs up and again

if you haven't subscribed to my channel

much appreciated if you could do that as

well