Thursday, April 09, 2020

This Will Improve Your Serve And Take Only Seconds!

 The Secret To Serving Like Federer
Ever had any trouble with your serve and felt like it was costing you matches?  You basically use your serve to just "start the point"?  You always say you're going to work on your serve but never find the time?  
If you've spent any time on social media lately, you've seen Roger Federer doing a lot of things you can be doing at home, hitting against a wall, volleying against a wall, etc.  But what you might not have known was that when Roger was learning the game, he spent hours "shadowing" his strokes.  Most all good players do.
So now, while you are home and have the new "found time", invest in your serve by doing your serve shadows like Roger!
  
Here are some best practices for doing serving shadows:  
Do them in front of a mirror so that you can see yourself going thru your checkpoints.
Or video yourself using your phone.  Slow it down and go frame by frame when you watch it back.
Go slow.  Feel each movement.
After you feel like you are doing them correctly, do 20-60 serve shadows each day.  Do a few warm up slowly, then do the rest at your normal speed.  
Quantity isn't most important, quality is!  Deliberate practice is what you are after.
Lastly, no excuses.  If you don't have your racquet, do them without.  If you don't have "time", visualize doing them before you go to sleep...it's much better than counting sheep:)

For all you visual learners out there, here I am doing my serve shadows:

You can always find even more videos of Federer on YouTube.  Best is to search "Federer serve slow motion" to get the best results. 

Now get out there and be like Roger!  Let me know what you think or if you have any questions.  
Stay Strong Indian Hills Family!

Keith Swindoll, USPTA Master Professional
Director of Tennis Indian Hills Country Club
University of  Alabama Women's Tennis Assistant Coach
USPTA Southern Tennis Professional of the Year 2014
Alabama Tennis Hall of Fame 2013


Monday, April 06, 2020

Burn Baby Burn!

Get Your Cardio On!

Doing tennis specific workouts is only one way to stay tennis fit.  My wife Jill who always hated for me to encourage her to workout, used to say she got her workout in "around the house".  Well, like most things Jill is right again!
The different "workouts" I did around the house elevated my heart rate (got my cardio on), scored me brownie points, made my house look bigger (don't need a bigger house just less stuff) and worked muscles I haven't used in awhile.
So look around your house, yard, garage, etc....so many ways to stay tennis fit!  Let's see how creative you can get!


Monday, March 30, 2020

Home Tennis Workout (without a court)

Time to make lemonade out of lemons!
  
What is one of the things we are always telling ourselves?  For me it is "I need to find time too...workout, read, meditate, sleep, spend time with family, connect with friends....".  Well, now we all have time to do all those things we always say we need to do.  Use this new "found" time to become the best version of yourself by investing it, not merely spending it on the latest binge worthy series or going down the rabbit hole of social media.
  
Towards investing in yourself, I found a great at home tennis workout by Emily Zabor, a former player I was lucky enough to get to know while coaching for the Alabama Crimson Tide.  Emily is currently coaching tennis in Atlanta and is amazing.  She was an outstanding player and scholar athlete for the Tide and continues that in her coaching career.

As with anything I suggest or share, listen to your body, we are all different and have different needs/limitations/aspirations.  Modify the workouts to fit your individual need.  One size does not fit all.  Check with your doctor before if you are unsure.  Contact me with any questions.

Stay tuned for more ideas on how to become the best version of yourself during this new "found" time!  Let's make some lemonade!    

#indianhillsfamily


Keith Swindoll, USPTA Master Professional
Director of Tennis Indian Hills C.C.
Volunteer Assistant Coach University of Alabama Women's Tennis

Emily Zabor
Emily Zabor, USPTA
Director of Junior High Performance
Agape Tennis Academy
7 Day Home Tennis Workout (without a court) Emily Zabor

Thursday, October 04, 2018

Want To Live Longer? Take Up Tennis!

Want To Live Longer? Take Up Tennis.

Tennis might just be the best thing you can do to extend your life.

new study from Denmark, published just last week by Peter Schnohr and colleagues, shows that playing tennis may extend your life by nearly 10 years. That's a remarkably big benefit, one that even the study authors were surprised at.

It's been well-established for a while now that exercise helps you live longer. For example, the Cardiovascular Health Study found that people over the age of 75 can expect to gain 1 to 1.5 years of healthy living by being active rather than sedentary. Others studies have looked at the effects of running or walking and found similar positive benefits.

The authors of the new study wanted to look at other sports activities, not just running. Using a large cohort of 20,000 healthy people in the Copenhagen City Heart Study, they identified 8,577 who were in the study from the early 1990s until 2017 and who met a variety of other criteria for inclusion. This gave them 25 years of followup, long enough to ask the question: how does participation in sports affect life expectancy?


In particular, they looked at tennis, badminton, soccer, jogging, cycling, calisthenics, swimming, and health club activities (which included treadmills, ellipticals, and weights).

The bottom line: compared to a sedentary lifestyle, playing tennis extends one's life expectancy by 9.7 years. The other sports all provided benefits too, though tennis was the clear winner. Here's a summary:

  • Tennis: 9.7 years gain in life expectancy
  • Badminton: 6.2 years
  • Soccer: 4.7 years
  • Cycling: 3.7 years
  • Swimming: 3.4 years
  • Jogging: 3.2 years
  • Calisthenics: 3.1 years
  • Health club activities: 1.5 years


The authors didn't expect tennis to do so well, as you can see in this quote:
"Surprisingly, we found that tennis players had the longest expected lifetime among the 8 different sports."
For those who don't read scientific papers regularly, I should point out that the word "surprisingly" rarely gets past the editors unless the result truly is surprising. One part of the surprise is that spending more time exercising did not correlate with the greatest benefits. In fact, the cohort of people who spent the longest time on their exercise was the health club group, who showed the smallest increase in longevity.
One possible reason for tennis, badminton, and soccer doing so well is that out of the 8 sports studied, these are the ones that require 2 or more people and involve social interaction. As the authors explain,
"Belonging to a group that meets regularly promotes a sense of support, trust, and commonality, which has been shown to contribute to a sense of well-being and improved long-term health."
Or it might be that the type of exercise you get in tennis – short bursts of activity rather than slow, steady plodding exercise – might be better for you. The authors noted that
"short repeated intervals of higher intensity exercise appear to be superior to continuous moderate intensity physical activity for improving health outcomes."
If you're still skeptical, the only other study similar to this one, a very large study from Britain published last year, came to the same conclusion: racquet sports had the greatest benefit on all-cause mortality, followed by swimming and aerobics.
So if you're not doing it already, take up tennis! It's easy to find clinics and teams at almost any level (in the U.S., that is), thanks to the thousands of local clubs and to the huge network of USTA leagues, with play ranging from beginners on up, and age groups up to 85 and even 90.
That's right, there are tennis leagues for the 90-and-over set. Maybe tennis players really do live longer.
(Caveats: this was an observational study, based on surveys of people's behavior over a 25-year time span. The scientists tried to take into account all the other variables that might affect life expectancy, but humans are complicated and surveys are never entirely reliable. We don't know that tennis, badminton, and the other sports were the cause of longer life–it might be that people who play sports are generally healthier, and that both leads to longer life and allows them to play more sports.)
I'm the Bloomberg Distinguished Professor of Biomedical Engineering, Computer Science, and Biostatistics at Johns Hopkins University. From 2005-2011 I was the Horvitz Professor of Computer Science and Director of the Center for Bioinformatics and Computational Biology at the...
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Steven Salzberg is the Bloomberg Distinguished Professor of Biomedical Engineering, Computer Science, and Biostatistics at Johns Hopkins University.

Monday, February 12, 2018

Indian Hills Junior Tennis Development Program

We offer something for all ages and abilities at Indian Hills.  During the school year we hold after school junior tennis clinics on Tuesday and Thursdays.  We break the clinics down by the type of ball we use for training: Red Ballers, Orange Ballers, Green Ballers and High Performance (yellow ball).
Red & Orange come at the same time 3:30-4:30pm and Green and HP come at the same time 4-5:30pm.  We have several instructors led by  Jacob Winton and others so we give each junior a personalized experience.  We also support Great Base Tennis and believe that having a great base of fundamentals and skills create lifetime tennis players!
For Indian Hills members and their invited guests. 

Tiny Tots (ages 4-5)  every Tuesday 3-3:30pm

Red Ballers (ages 6-8)  Tuesday & Thursday 3:30-4:30pm 
Orange Ballers (ages 8-10)  Tuesday & Thursday 3:30-4:40pm
Green & High Performance (ages 11-up) Tues & Thurs 4-5:30pm 
*Ages may be adjusted based on ability of junior and are only a guideline.  Ball competencies assist coaches in knowing when to move a junior  to a new ball group*

Sunday, January 21, 2018

Indian Hills Tennis Staff

Indian Hills offers a mix of quality professionals with something for everyone.  Check out our credentials and get in touch with us to help you, your team or your child learn the life-time sport of tennis.

Maci Goggans
Assistant Professional
Junior Program Director
  • Alabama Junior Player of the Year 2011
  • Ranked #1 Player in Alabama in all junior age divisions
  • Top 35 ranking in the South
  • Won 5A High School State Championship
  • Alabama Fed Cup #1 Player
  • Maci excels in teaching all levels and abilities and ages.
Lessons available by appointment
$60 per hour for members (invited guests add lesson guest fee)
205-792-2500




Donnie Ellis, USPTA and PTR
Associate Professional
  • Alabama Tennis Hall of Fame member
  • Director of Tennis for Selma Country Club, teaches Monday and Tuesday at IHCC
  • Alabama Tennis Professional of the Year  2009
  • Been ranked the #1 player in Alabama in his age group: 40,45, 50 & 55's
  • Represents Alabama on the prestigious Alabama Senior Cup Team
  • Member of 4.5 Senior team that represented Southern section at Nationals
  • Past coach of Morgan Academy, won State Championship
  • Past President of USTA Alabama
Lessons available by appointment.
$60 per hour for members. 
1 1/2 hour clinic $20 per player (must have 4 players)
donnie.ellis@yahoo.com

  

Clay Wilson
Tennis Pro Shop Manager
  • Scholarship Manager University of Alabama men's tennis team 1988-91
  • Mentored former #1 Doubles player in the world Ellis Ferriera
  • Taught tennis all over the world from Tuscaloosa to Hawaii
  • Played high school tennis for Central High
  • Has been a successful tournament player since he was a junior, past winner of Pritchett-Moore Men's City "A" Doubles
  • Assistant Coach Tuscaloosa Academy Boys and Girls State Champ Tennis Teams
  • Coach of the Southern Champion 3.5 Women's USTA team that placed at Nationals.
Lessons available by appointment.
$50 per hour for members

 claywilson23@yahoo.com




Keith Swindoll, USPTA Master Professional
Director of Tennis 
  • Director of Tennis at IHCC since 1987    
  • USPTA Master Professional, an honor that less than 1% of tennis professionals world wide achieve.  
  • Six-time Alabama Tennis Professional of the Year 
  • Two-time USPTA Southern High School Coach of the Year
  • Coached Tuscaloosa Academy to 12 State AISA Championships 
  • Volunteer assistant coach for the University of Alabama women's tennis team 2000-2005 and 2015 to present  
  • Singles and Doubles Champion of Pritchett Moore Men's City Invitational
  • High Performance Coach having completed the USTA High Performance Program 
  • Completed the Mental Toughness Training program of sports psychologist Jim Loehr
  • USTA 10 & under Coach & USTA High Performance Coach
  • 2012 Awarded Industry Excellence Award by USPTA Southern for contributions to tennis 
  • Inducted into Alabama Tennis Hall of Fame, February 16th 2013
  • Alan Henry USPTA Southern Pro of the Year 2014
  • ITPA certified Tennis Performance Trainer 2015
  • RacquetFit Certified 2018- only RacquetFit certified Professional in Alabama
  • Certified by the IATP as a Mental Game Coach
  • USPTA Southern College Coach of the Year 2020
  • USPTA Southern Teaching Professional of the Year 2021
Lessons available by appointment.
$80 per hour for members     $100 for guests
Groups:
2 for hour- $40 each
3 for hour- $ 25 each
4 for hour- $20 each
keithswindoll@gmail.com


*A lesson guest fee of $2.00 for juniors and $10.00 for adults will be added to all Guest lessons.
*Junior clinics, Cardio tennis, men's workout group, tiny tots, team clinics and more available.
Call 349-1505 or
check out our Facebook page https://www.facebook.com/pages/Indian-Hills-Tennis/315646235418 
 or contact any of our coaches via email.
     Winners are made, not born.

Tuesday, November 18, 2014

College Tennis: Keep it rolling! A letter to anyone wanting to play college tennis...D1 isn't the only option!


**This letter is from one of my favorites...Anna O'Connor Norris grew up in Tuscaloosa and learned the game of tennis at Indian Hills.  She played tennis for Tuscaloosa Academy and won numerous singles, doubles and team state championships.  A hard worker, good student and great leader, Anna pursued her dream of playing college tennis at Washington and Lee University...here is her story.
Dear IHCC Winners,
I am one of you, a former IHCC tennis groupie that basically lived on the courts.  After my high school days at TA (and multiple tennis state championships), I played college tennis at Washington and Lee University in Lexington, VA (Division III).  During my four years there, we finished top 5 in the nation each year.  Our #1 player was a nationally ranked player from Florida that trained with former pro Jennifer Capriati.  Our #2 player played on the pro circuit for bit after college.  I played #2 doubles and #4 singles.  All of my teammates loved and still love the game!  Bring it.
Keith asked me to comment on my college tennis experience and why playing tennis at any level is a major accomplishment. 
Let me start by saying every time I have been asked about my background from a non-college athlete and mention that I played college tennis, the reaction is always the same.  It’s not:  “Where did you play?”  It’s never: “Was it a D1 school?”   It’s always: “Wow, that’s awesome.  You must be a gifted athlete.  I wish I could have played a sport in a college!” 
When asked by a former college athlete, I always get a reaction that indicates we are part of an elite, exclusive society followed by a of sharing fond memories and cool stories from our college days.
My tennis career made me who I am today and gave me my best friends, vast professional network, hilarious van ride stories, unwavering work ethic, fierce competitive spirit in everything I do, a chance to travel and experience places I never would have, proven leadership skills, ability to stay in shape and have fun doing it, the thrill of crushing an overhead (still awesome), and a tight collection of music playlists still in use today (most important).
I simply cannot measure the maturity; bonding; and lifetime of skills, memories and relationships that emerged from my amazing junior, high school and college tennis experiences. 
I am now a strategy consultant living in Manhattan Beach, CA (a fun beach suburb of Los Angeles with lots of tennis).  I was originally hired by a college tennis player and have subsequently hired many tennis players (clearly the best candidates)!  Come visit, and we can run four ball drills together! 
Let me ask each of you this question.  If given the opportunity to play tennis at any level anytime anywhere, why wouldn’t you?  We love this game! #winnersaremadenotborn

Anna O'Connor Norris
310-623-7054 – feel free to reach out to me
P.S. Keith is awesome and cares about each of you!  Enjoy every moment with him and all things IHCC tennis.

Thursday, March 06, 2014

Bob Morrow Sportsmanship Recipients

1990   Eleanora Mauritson & Jay Masingill
1991   Bonnie Duncan  & Dwain Winstead
1992   Ellen Taylor  & Curt Keeney
1993   Shirley Whitaker  & Eddie Sherwood
1994   Martha Jean Alford  & Cary Williams
1995   Cindy Allison &  Stretch Reed
1996   Connie Kirby  & Dennis Stanard
1997   Tami Park  & Mike Coleman
1998   Amelia de los Reyes  & Tom Wicks
1999   Michelle McKee  & Hubert Kessler
2000   Martha Zeanah  & Wayne Williams
2001   Angela Burton  &  Clif Davis
2002   not given
2003   Tracy Singleton  & David Miller
2004   Emily Baker  &  Tom English
2005   Kristin Thomason  &  Roger Williams
2006   Christi DeZoort  &  Ed Schnee
2007   Joyce Gurich  &  Gay Lake
2008   Susan Cordes  &  Forrest Fitts
2009   MarLa Sayers  &  Mac McAllister
2010   Phyllis Wood  & Billy Prout
2011   Barbara Winstead  & Bob Falls
2012   Stacey Fleenor  &  Steve Burdette
2013   Kristine Fitts and Bob Singleton 
2014   Lisa Ketchum and Barry Fields 
2015   Verney Goodman and Calvin Goodman 
2016   David Morrow and Tricia Hall 
2017   Keith Jenkins and Tara Howell
2018   Burke Askew and Carolyn Kahler
2019   Jim Fleenor and Kathryn Hornsby 

COVID YEARS not given

2022  Grant McAllister and Kelly Verzino 

2023   Dave Ryan and Sally Reel

 

Friday, March 08, 2013

Reception for Keith Swindoll Sunday, March 17 @6:00p.m.

 Reception for Keith Swindoll, Alabama Tennis Hall of Fame
Sunday, March 17th  6:00p.m.
Indian Hills C.C.

Keith Swindoll, Director of Tennis was inducted into the Alabama Tennis Foundation Hall of Fame on February 16, 2013 at Vestavia Country Club.  Keith began as an Assistant Professional under Curt Keeney in 1981 and has served IHCC for more than 30 years.  Under his leadership Indian Hills has become one of Alabama's best tennis facilities.  Keith has been named Alabama Pro of the Year six-times, High School Coach of the Year twice and received the USPTA Southern Industry Excellence Award in 2012.

He has coached numerous tennis teams and has earned a reputation as an outstanding teacher from beginners to top junior tournament players as well as adults.  As a Head Coach he led Tuscaloosa Academy Boys and Girls to 14 state championships.  For 6 years he worked as a volunteer assistant coach with the University of Alabama women's tennis team.  He is also a USPTA Master Professional, one of only three in Alabama.

Indian Hills congratulates Keith for his continued dedication and support.  IHCC will host a reception to acknowledge his achievements on Sunday, March 17th at 6:00p.m. in the main clubhouse at Indian Hills.  Please mark your calendars to attend.

Sunday, March 03, 2013

Fleenors named USTA Alabma Family of the Year

Jim, Stacey, Abby and Anna Mills Fleenor were recently named Family of the Year by USTA Alabama.  No family exemplifies their love of tennis more than the Fleenors!  The Fleenor family is active...USTA events - tournaments, adult leagues, Jr. Team Tennis and they are very supportive of local tennis events: Indian Hills Country Club events, U of A tennis matches, charity tournaments and more!  All four of the Fleenors can be found on the courts during the week, and especially on the weekends, where they usually start out with a set of doubles on the 60' court.  Anna Mills 9, and Abby 12, were among the first to come through the Quickstart method at Indian Hills.  Their love of the game has produced #1 rankings, sportsmanship award winner, top 10 in the South, state team and individual champion as a fifth grader (Abby); #2 in state, top 20 in South (Anna Mills), State champion Tri-level and Combo (Stacey) and one of the best forehands around (Jim)!  
Congratulations Fleenors!  Tuscaloosa is proud to have the Family of the Year as one of our own!