Nexgen Athletic Performance

🔥more performance myths!🔥
This time, a bit more on specific exercises.
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Remember, it is how you do things, and when you do things that matter. That is why we have highly educated trainers at your disposal to help. That is why NexGen is here.
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Don’t get injured!

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Don’t believe everything you hear.
As a matter of fact, believe very little of it.
Especially do NOT try something a influencer said without consulting with a true professional first.
95% of Instagram info is fake.

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Injuries primarily happen because our body is not integrated well.
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Injury can happen for obviously reasons, especially acute injuries. This includes minor faults and mistakes (sprained ankle), and mechanical issues with a ground stroke or serve.
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Although preparing your body as a whole will reduce all around injury by a wide margin.
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Remember there is no such thing as injury prevention, but there is injury reduction.

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Congrats Bryan!
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“I just want to take a moment to thank NexGen for all the hard work and energy that was given and provided to me for a few months to help me prepare for my first Senior Pro pickleball event. Yesterday I competed in my first Senior Pro pickleball tournament as I turn 50 next month.
Needless to say, I feel great, I’m down 35lbs and I felt like my footwork is still in good shape.
Getting silver in this tournament is a big deal as it’s one of the most prestigious PPA events on the tour, The PPA Masters held in Rancho Mirage. I’m pleased with the results as the team that beat us, should have beaten us and I’m fine with it!”
-Bryan Shapiro

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Get to know your athlete, maybe you’ll see better improvement.

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Focus of a high performance athlete, junior or adult!
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1) SLEEP!
2) CALORIES!
3) PROTEIN!
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You do this, research shows incredible results in your recovery, muscle building, energy production (mitochondria and adrenal function), and even school efficiency!
This translates to everything in life people! Get it done!

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This is for you coaches and trainers out there working with athletes!
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Make sure you have sound programs. Programs that are repetitive and not overload-specific have been researched to be one of the keys to injury’s in all athletes of all ages.
Progressive power, progressive movement, and progressive pace of play can reduce the emergence of injury in all athletes.

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🔥do you suffer shoulder pain?!🔥
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Do you feel weak in your shoulders? Do you suffer pain in shoulders sometimes? Do you have mid/upper back pain?
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High chance it’s not exactly your shoulder. It’s an imbalance. Usually an imbalance within your scapula/shoulder blade.
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Here is some important info to get evaluated. You can do it yourself!
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Simply have someone take a picture of your back standing completely still with your arms at your sides.
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To be even more accurate, you can have someone put their finger on the angles of the scapula and measure from the spine!

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Lots of Q’s on pre-workout drinks, especially caffeine..
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I recommend trying a small amount of caffeine on a practice day to see your tolerance and how your body reacts to it. If you have never had a problem with energy, I wouldn’t recommend even getting into caffeine.
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Creatine is one we all should be supplementing with. Millions of studies showing its implications for health, longevity and muscular performance, in all populations.

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Basic biomechanics, but underutilized in order.
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This is the full eccentric loading of the body to exhibit full power on your ground strokes.
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Stay tuned for next post where we go over the concentric (striking) portion of the power mechanism!

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🔥knees over toes is NOT bad for your knees🔥
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One of the primary questions we get is “isn’t it bad if the knees go past the toes in clients?”
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Here is the tell-tale!
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I have also had personal experience seeing a wide range of athletes with back pain when they squat. As soon as we pushed their center of gravity forward (or rather, push them TOO the center of gravity), back pain went away immediately, and knees felt stronger under load.
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Safe squatting!

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Have goals.
Get after it!

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A lot of info I’m sure most of you will shine over rather than read. Although, useful.
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Key points!
1) similar kinematic movements in all serves, just different % through planes of the body
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2) get therapy. Whether it’s done by your mom rubbing your shoulders out, or a professional. It all helps!

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Here it is ladies and gentlemen.
Lot of questions and/or concerns about creatine.
It’s a simple answer. There are no concerns, there is no need for questions. Start it now (this is for the parents and the youngsters).

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Long read, but read!
There are many tell-tale signs you are having problems with your energy levels. From vitamin deficiency, to sleep abnormalities, to TO much training, or under-eating.
There is easy ways in technology to figure yourself out.
Remember, we are always here for you!

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50% or more of my athletes have either:
1) trouble falling asleep
2) don’t want to go to bed
3) wake up a lot in the night
4) don’t get their hours in
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I would put an estimate that 80% (that’s being lenient) of all athletes don’t have a sleep schedule. If they do, they don’t abide by it every day.
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Here are proven, peer-reviewed, research driven ways to help make you:
1) more energetic
2) increase hormone optimization
3) recover quicker
4) develop sharper psychology (motivation, memory, etc.)

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Boring but goody!
A lot of people with knee injuries in tennis.
A lot of the chronic over acute.
Of course, go to a health care provider before assessing yourself. However, a bit of pain in the knees? Does this pain happening during or after movement?
Usually due to either tightness in quadriceps, or glute weakness..
Get on it!!

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🔥eat whole eggs!🔥
Brought to you by research 😉

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🔥Mental links to EXCELLENCE!🔥
Don’t forget to swipe!

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Many other studies following these. This is just a few showing what constant usage of phones, television and computers do to our mind, mood, and hormone health.
We all have to use our phones, the goal is to limit this as much as possible. Look up, there’s a big world out there!
There needs to be a lot of follow up studies and other ways of addressing the world of cell phone usage.
What’s the proper amount before it affects our well-being? We have no idea. Just try and limit.😃

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Slow breathing can save your life in tennis! (Literally).
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How does this work in tennis?
Anxious? Nervous? Maybe playing someone a lot better than you? (According to UTR).
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Being able to breathe before and during matches has been proven time and time again to WORK! But TAKES work to develop this practice.
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PNS- parasympathetic nervous system
HRV- heart rate variability
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Always looking at new data supported breathe work.
Here is a good one for you, backed by consistent data.

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If body is not mal-aligned, squat should be a staple in your routine!

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Developing your body as an athlete is simple on paper, but hard to be present and disciplined.
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Do your work, pay your dues and you’ll see a difference!

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All we can do at NexGen is give y’all the tools for success. You have to implement them. If you don’t, don’t complain. If you do, you will reward yourself!

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Take a look for yourself!

BAM! 🔥

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Little post about icing injuries!
I typically don’t go past 24-48 hours icing injuries. Everything after that should be heat, TENS unit, muscular therapy and movement.

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A small insight into gaining muscle as a higher level (UTR) tennis player.
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These are basic researched guidelines.
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If you want to know my opinion on the topic..
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Don’t eat 350-500 kcals over your energy expenditure per day lol•
“Well, isn’t that what you said in the post?”
Yes I said if your main goal is to gain muscle, which some of you should, then do what the post says.
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My thoughts:
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What I recommend is eating around exactly what you expend. Research wise, this shows it will maintain our body weight. Although, keeping the calories even but making sure to get in more protein as far as those calories go, research does show you will see a greater strength in performance, recovery, and muscle weight (without gaining unwanted fat).
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Just remember, if your a tennis player, don’t consider yourself a bodybuilder. Make tennis the priority.
🙏

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Some common questions and ways to go about helping our juniors!
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By the way, EVERY parent/kid we work with at NexGen is unbelievably wonderful and we wanted to make a shoutout to these amazing parents and their hard, busy work developing a young tennis player!
🔥❤️