August Newsletter 2016
What’s happening at PRSC in August!We still have spots available for the final weeks of our Summer Sports Camp! Sign up now! Email SDobroth@caclubs.com for more information!
Visit Union Café between the hours of 4-7pm daily!$2 chips and salsa$7 PizzaBeer and wine specials and SO much more!
Chiropractor and Strength Coach
PRSC Fitness Director
Glute Training and no Butts about it! (Sorry, couldn't resist!)
This month's fitness article covers some reasons why we need to train our backside, and some tips on how.
First, our glutes are fundamental to all functional movement, from getting up off the toilet to hiking up a mountain and everything in between. Virtually all explosive sports from tennis to track and field, require big, strong butt muscles. Or haven’t you noticed if we include the Gluteus Maximus as part of our core musculature, then it is right to say that our core is how we generate force. The role of the abdominal and spinal musculature part of our core is to stabilize our spine and pelvis; to keep them rigid, as force is transferred through our mid-section, but the engine, the power, come from our hips.
Second, all three Gluteal muscles help maintain Lumbo-pelvic-hip alignment. This has a profound effect on preventing low back and knee pain. A neutral pelvis and properly tracking knees, both at work and play, will keep you in the game! The glutes are central to this structural integrity.
Thirdly, well...everyone wants a nice looking butt!
Ok, how do get one? Start in the kitchen. Clean up your diet. Strong, vibrant bodies need quality protein, mostly complex, unrefined carbohydrates and healthy fats consumed in the right amounts with loads of water. Simple, not easy, but simple.
The best exercises are Squats and Deadlifts. Other good exercises are Lunges and Hip Bridges or Thrusts. Plyometric or jumping exercises should also be included on a weekly basis. All of these movements need to be done with correct form to maximize their benefit and to avoid injury and there are many variations of each.
Our trainers can help you with all forms of these exercises, and ensure your using good technique. We can also help you with a daily plan to reach your goals. Fitness and strength training are like most endeavors, "you only get out, what you put in" and "failing to plan is a plan to fail."
August 8th-August 19th
- Form a team of 3-6 People or LONE WOLF it!
- Attend the Following Group X Classes
- Have Class Instructor Sign Your Attendance Card
- Cycling (Wed 9 am & Fri 6 am)
- Functional Fitness w/ Kathy (Mon 8:15 am)
- Functional Fitness w/ Sigrid (Thurs 8:15 am)
- Fit-N-Trim (Mon & Wed 6 am, Tues 8:15 am, & Sat 8 am)
- TRX (Mon & Wed 5:30 pm, Sat 9 am)
- AquaFit (Check Group X Schedule for times)
Gold Medal: Participate in all 6 classes and have all 6 signatures.
Silver Medal: Have at least 3 instructor signatures for class attendance.
Bronze Medal: Attended at least 1 class and have 1 instructor signature.
Gold Prize: $15 Credit on Account (per person), PRSC Decal, & 20% Off Café Coupon
Silver Prize: Water Bottle, PRSC Decal, & 20% Off Café Coupon
Bronze Prize: PRSC Decal & 20% Off Café Coupon
*Pick your card up at the front desk to start! To redeem prizes, card must be turned in by close of business on August 20th to the Front Desk.
Starting August 15th
Mondays, 4:00 p.m. – 4:45 p.m. Ages 5 – 13!
Our pool has been booming with new swimmers finding a great passion for the sport of Swim! With the Summer Olympics coming up and the hot days we have been having the lanes are crowded during the hours of 4:15 p.m. and 6:30 p.m. We kindly ask that the lanes are used for lap swimming only during these hours.
With the above in mind, when children are wanting to play in the large pool outside of the shallow area, please respect the lap swimmers and have them play in the two lanes closest to the shallow area and leave the 6 other lanes for lap swimming only. This will allow an easier time for our lifeguards to watch your children and a safer environment for our lap swimmers who don’t want to worry about running into children.
Head Coach, NCA
Upcoming Tennis Tournaments
Men’s A Singles Women’s A Singles
Men’s B Singles Women’s B Singles
Men’s A Doubles Women’s A Doubles
Men’s B Doubles Women’s B Doubles
Mixed A Doubles
Mixed B Doubles
August 6th & 7th
September 24th & 25th
Champions will receive Tennis Warehouse Gift Cards!
Play in each division completed in one day!
Men’s and Women’s Doubles Saturday
Mixed and Singles on Sunday
Call Mariano with questions or to sign up, 805-239-7397
Friday, August 19th, 6:00 p.m.
Join us for doubles tennis and stay to eat and socialize after play.
THIS IS A FREE EVENT
Please bring your favorite dish to share! $7 corking fee!
Mariano will be setting up match play. Please let us know that you are coming; call Mariano at the club 239-7397 or email@example.com
-No unattended children allowed due to limited staffing- children 10-13 years old must be check in to the Jr. Lounge. Children 9 and under must be checked into Kids’ Club.
-For every 2 people attending, please bring a dish which can feed 6-8, non-playing spouses/partners are more than welcome to attend the post play social.
As I've watched players in tournaments and on the courts this summer, I've noticed something that might need attention in your game as well. Obviously what happens when the ball strikes the racquet is of utmost importance, but don't you dare overlook the shot preparation leading up to the actual striking of the ball. It's as important to making good shots as the actual execution of the shot itself. Without good preparation, your body isn't capable of producing the balance, control, accuracy and power needed to hit an effective shot.
Good shot preparation is made up of two key elements: footwork and racket preparation.
Good footwork in shot preparation is getting to the ball quickly and in balance. Most coaches will tell you that you should split-step (take a short/low hop to balance and center yourself as your opponent strikes the ball - almost essential in succeeding at upper levels of tennis play). Then for a quick/powerful first step, pivot and point your foot closest to the side where the ball is heading and drive off of the opposite leg to get to the ball a.s.a.p - typically through a series of short balanced steps. This is critical for establishing a quick start to intercept the ball for a properly timed backswing.
Racket preparation is the backswing taken before the point of contact.
Good racquet preparation is a key to generating a potent shot, so here are a coupla' keys you must be aware of to get the most out of your racket preparation.
1) For your shot to become the most effective, timing is critical. Late swings lead to rushed shots and early backswings lead to start/stop/start segments disrupting your rhythm, both which will cause misplacement of your shots.
2) After the split-step, your racket should be taken back by your shoulder, not your hand or wrist, enabling a nice "unit turn" of your body into the shot, at the same time as you pivot your foot and move to the ball. To help you visualize, time and perfect your shot, your racket should be heading into your backswing by the time the ball is flying over the top of the net on your opponent's return back to you.
After mastering the basic timing of the backswing, you should decide which kind of backswing you want to take. Most tennis players use two different types, a straight or circular backswing. The following examples are utilized when hitting a forehand.
The simplicity of taking the racket back in a straight line is attractive to many players, especially beginners/intermediates.This backswing may help eliminate timing and swing inconsistencies that might occur with a long backswing. The racket should be taken back parallel to the ground at waist level, with the tip of the racket head back first, and in a perfect world, with the tip facing the back fence upon completion of the backswing.
Your elbow should be comfortably close to your body and slightly bent as the arm extends back (visualize a shaking hands distance you might typically use when greeting someone).
The left hand (if you're right handed) on your forehand, is used as an aid in by placing it on the throat of the racquet as you turn to direct the racket head into ready position. As mentioned above, the hitting arm should be slightly bent.
Most upper level players will use a circular backswing which provides a continuous and rhythmic motion. The tip of the racket head still goes back first towards the back fence, with the wrist and arm following. Then the racket head ascends to eye level (or above based on personal style), the arm bends at the elbow slightly (not wrist), and the body rotates to the side. To enable the full body turn, I will sometimes describe this motion by, "rotating the non-dominant shoulder to your chin on your backswing and replace it with your hitting shoulder to your chin" to complete the shot and to help develop the body rotation. Near the end of the backswing, the racket head starts to drop down as the arm straightens somewhat at the elbow (not by dropping the wrist) to the ready position.The arc of this swing should appear like a large oval if viewed from the sideline as you complete your forward swing and hit your shot.
Follow this quick hints to allow yourself more time and enable better swings to put that ball back where to want it and raise your consistency.
See Ya' on the Courts, Gary