GTE and Paul Drinkhall Training Camp

GTE and Paul Drinkhall Training Camp

 

Summer time is nearly here and Paul Drinkhall and I are teaming up again to run a training camp on 21st, 22nd and 23d August 2017 at Cippenham Table Tennis Club! As this camp is 3 days we will be including an exclusive exhibition match for the participants of the camp to watch!

We will cover a range of technical development ranging from beginner all the way up to elite. We will also include speed and agility warm-ups along with some fun match play with prizes. You will get a chance to see high level demonstrations from myself and two time Olympian Paul Drinkhall- with the chance to ask questions and find out how the best train!

Summer is a time where we all feel we deserve a well earned rest, however resting can leave your game a little rusty. If you feel you want a boost to leap back into the season better than ever, this is the place to come!

Please see this link below for full details:

PD and GE 21ST 22ND 23RD AUG

 

 

 

Drinkhall & Evans Training Camp!

Drinkhall & Evans Training Camp!

 

Paul Drinkhall and I are teaming up to run a training camp at Cippenham Table Tennis Club in Slough on Saturday 27th August and Sunday 28th August!

It feels absolutely great to work with my good friend Paul on this. We have shared some great memories together.

So summer is a time where we all feel we deserve a well earned rest, however resting can leave your game a little rusty. If you feel you want a boost to leap back into the season better than ever, this is the place to come!

We will cover a range of technical development ranging from beginner all the way up to elite. We will also include speed and agility warm-ups along with some fun match play with prizes. You will get a chance to see high level demonstrations from myself and two time Olympian Paul Drinkhall- with the chance to ask questions and find out how the best train!

Please see this link below for full details:

Poster August 2016 Cippenham FLAT (1)

 

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To check out Paul Drinkhalls progression when competing around globe and at Rio, please click on this link

 

Creating the Right Environment

Creating the Right Environment

Creating the right environment

 OK, so why is it that some training environments seem to produce great athletes time and time again, with what looks like the same set up as many others? Many times the qualification of the coach is the same, there is often  the same number of players, however almost certainly a particular place will produce better players, WHY? There are clubs around right now and definitely in my childhood where they would produce talent after talent. The easy thing for onlookers to say is, “well they are always going to produce players, look at the players they have already, imagine playing against them every day”. How did those ‘good’ players initially become good? The answer in my view is competition and environment!

Somewhere along the line an environment had been creating to allow individuals to excel. So what do I mean by competition and environment?

Competition

 Competition is a healthy thing for an individual, it allows them to see where they are and self-evaluate- a very useful tool, it allows them to be able to create goals, it allows them to strive for more and most importantly, with the right set up allows a player to have fun! When I started to play, I remember I wasn’t even good enough to enter the beginners group, so my mother and I would play on the tables adjacent to the group, copying and learning quickly what the group were doing. “I want to be in that group mummy” I would say, she would reply “keep working hard and you will get there one day”. This was my first experience of goal setting. At the club I trained at there was a beginner group, intermediate group and an advanced group. We all trained at the same time in the same hall, however we all wanted to be in the best group so this was an example of healthy competition.

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Environment

 So what do I mean by environment? Of course you must have tables, bats, balls and barriers and so on; however environment to me is how a player feels when they step into the hall. Do they feel confident, or do they feel inferior as though they don’t belong? Environment is very much the responsibility of the coach in charge, their job is to create unity! Unity in its simplest form means ‘joined as a whole’ and is the most important thing to creating the right environment. Players must feel proud of being part of your club, they must feel equally as important as anyone in the hall, they must feel they can ask the best player in the hall for a knock and they would get respect back, they must be encouraged, they must enjoy it, but most of all there has to be discipline. Unity is something which can be created off the table. Maybe a team day out? If a player is not so good at table tennis but is exceptional at fitness, use them for demonstration; integrate fitness into sessions for them. Giving players responsibilities is a good way of helping build confidence. Monthly prizes for best attitude, this all helps the morale of every person.

 

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So as you can see I feel strongly that with the right environment, competitiveness and unity every club has the opportunity of creating some super talents!

By implementing this mindset into your training environment, you will create a hardworking, fun and competitive atmosphere, where players have a growth mindset who are not afraid to fail!

I hope you have enjoyed reading this blog and possibly got some ideas to help your club achieve great things!

 

Gavin Evans

 

How to Prevent Repetitive Strain Injuries

How to Prevent Repetitive Strain Injuries

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What’s The T?

Repetitive strain injuries are often seen and found in elite level athletes, however an injury like this can develop through playing a sport or regularly using the same muscles. A RSI (repetitive strain injury) is normally caused my using an area of the body more than what most people would consider normal. This is not always a bad thing, as to become good at anything in life you must do it a lot, usually more than others, so without the right knowledge an injury can occur!

Over the last year or so many people have been coming to me for fitness advice and table tennis advice. A regular conversation I have is around an injury one may have just developed, and they can’t understand why. Almost unequivocally it is an RSI (repetitive strain injury). Now a common injury area in table tennis is the shoulder, so in this blog I will explain how to prevent this injury and sustain a strong stable shoulder.

Pain in the front of the shoulder (Anterior Deltoid) with a sharp shooting sensation when raising the arm are all common occurrences. This is caused by a lifetime of f/h exercises which draw the shoulder forward, into a protracted position and inevitably create strong pectoral muscles and neglect the back muscles around the scapular causing them to weaken. Once the back muscles are weakened this causes a loss of shoulder control and instability which then causes pain to your rotator cuff muscles Supraspinatus and Subscapularis (front shoulder).

 

Gym

If you are a table tennis player or a tennis player, when you work out in the gym be sure to do a lot of strength work around your mid and lower trapezius. This is the major muscle surrounding the shoulder blade. Below I have listed a few great exercises to do to strengthen your back and mid trapezius muscles:

  • High Pulley Cable Row
  • Pull Up with hand facing you, grip slightly narrower than shoulder width
  • Bent Over Lateral Dumbbell Raise
  • Reverse Pec Dec
  • Standing Cable Rear Deltoid Extension
  • Bent Over Cable Lateral Raise
  • Seated Row
  • Prone Trap Raises with a dumbbell in a Hammer Grip
  • Latissimus Dorsi Pull Down
  • Bent Over Barbell Row
  • Reverse Latissimus Dorsi Pull Down

 

The Shoulder

 The Glenohumeral is a synovial ball and socket joint commonly known as the shoulder with a large range of movement and somewhat complex as there are many muscles which attach to it.

The four rotator cuff muscles are extremely important and must be worked correctly. They are the Subscapularis and the Supraspinatus located at the front of the shoulder and the Infraspinatus and Teres Minor located at the back of the shoulder. These muscles connect your shoulder blade (Scapula) to the Humerus your arm bone.

It is also extremely important to remember, the muscles which need working the most are not the ones which look good or are easily seen! It’s the ones which cannot be seen but are there to stabilise a joint and add controlled strength to prevent injuries. I have put a link below to give you some ideas of some crucial exercises to help stabilise and strengthen the shoulder!

http://accidentalamazon.com/ther-scap-ex.pdf

These exercises can be performed with a Theraband or a resistant band. The exercises are to be done very regularly, performing the exercise for 20 repetitions 3 times each.

 

How do I know which muscles I need to work to prevent an RSI?

Tip:

This question is important to understand. The main concept of this is to recognise which muscles you are using most in your everyday life then consciously train the opposing muscles group to equal out the dominance. For example if in life you use your chest muscles all the time, then train your back muscles, if in life you use your quadriceps all the time, then train your hamstrings, if in life you use your biceps all the time, then train your triceps, if in life you use your abdominal muscles all the time, then train your lower back muscles.

I hope this helps. If you have any questions about your own development please contact me without hesitation.

 

Gavin Evans

Easter Table Tennis Training Camp Review

Easter Table Tennis Training Camp Review

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Firstly, I’d like to say a huge thank you to everyone that came to the camp this weekend (2nd & 3rd April 2016). Natalie, Emily and I enjoyed it very much. Also a big thanks to Cliffedale Chandlers Table Tennis Club for the tables and a big shout out to Darran, Matt and Sue Leete.

The feedback has been overwhelming. I’m thrilled that so many of you benefited from the 2 days and equally enjoyed it. So thank you so much to everyone, you all said really lovely comments about the camp and about us as coaches. We are so grateful and really appreciate it. Here is a quote from a happy participant on the camp:

Hi Gavin,
Just to thank you and Natalie for a great days coaching and especially the multi ball at the end. I am absolutely shattered. I hope tomorrow goes well. Do keep me on your mailing list for the next camp.
Thank you

Here are some tweets from the weekend!

My only regret for the camp is that I wish that we’d taken loads more photos! Check out my album on flickr by clicking on the photo below.

GTE Easter Table Tennis Camp

Myself and the coaches are discussing dates for our Summer Table Tennis Training Camp. I will be keeping you all informed on any developments. If you have any questions about the camps or about any further training please do not hesitate to contact me.

Overall it was a great weekend and I can’t wait to see you all again soon!

Gavin Evans

Alkaline Diet Update – Breakfast Ideas

Alkaline Diet Update – Breakfast Ideas

So last month I said that I was going to start a more alkaline enriched diet. As I’ve been making my meals, I have experimented with different combinations of alkaline foods.

The meal that I have found to be the most difficult to make is breakfast. A lot of people struggle with finding a breakfast that is healthy, not boring and that tastes good too!

Below are two simple breakfast ideas that are not just your average porridge or weetabix.

Green Pepper and Spinach Omelette (for 2) – (V)

An omelette is a great way of getting essential protein into your body and by adding green vegetables you are also getting one or more of your 5-a-day and essential vitamins and minerals. Eat this with a toasted wholemeal pitta for your slow releasing carb fix and a dollop of houmous for some extra zing! Don’t forget to drink a large glass of water with your meal so you stay hydrated. This is a vegetarian meal that can also be eaten for lunch.

Green Pepper and Spinach Omelette

Ingredients

  • 1 green pepper or 1 cup of frozen mixed peppers
  • 1 cup of fresh spinach
  • 3 or 4 eggs (depending on how big you want the omelette)
  • Semi-skimmed milk (150ml for 3 eggs or 200ml for 4 eggs)
  • 2 wholemeal pitta bread
  • 2 desert spoons of houmous
  • Dash of salt and black pepper
  • Dash of extra virgin olive oil

Equipment

  • 1 medium to large frying pan
  • 1 0.5L jug

Method

  1. Pre heat the grill to 200ºC
  2. Chop the pepper into medium size chunks or to a size you prefer
  3. Heat the olive oil in a frying pan on medium heat
  4. Add the chopped up peppers to the pan and saute for 1 minute, then add the spinach and mix until the spinach has wilted
  5. Crack the eggs into the jug and add the milk and salt and pepper – whisk together
  6. Make sure the pepper-spinach mixture is evenly distributed in the pan and then pour the egg mixture into the pan. After 1 minute turn the heat down on the pan so that the omelette doesn’t burn
  7. When the omelette has mostly cooked through, put the pan under the grill so that the egg cooks on the top and browns slightly
  8. Cut the pitta bread in half and pop in the toaster
  9. Plate up the omelette and the pitta bread, dollop 1 desert spoon of houmous to each plate and enjoy!

 

Super Duper Morning Yogurt Pot

A fun way to kick-start your day, it’s more than just a yogurt and it’s mightier than a smoothie! This breakfast is easy for people who are short of time in the mornings or for commuters to grab and go. If you’re a really early starter, you can prepare the smoothie the night before and keep in the fridge over night.

Ingredients

  • 1/2 cup of frozen summer berries
  • 1/2 mango
  • 1/2 cup of spinach
  • 1 banana
  • 30g of rolled oats
  • 1/4 cup of almonds
  • 1 tbsp of chia seeds
  • 500ml of water
  • Natural yogurt
  • Mulberries

Equipment

  • Blender (Nutribullet or a similar alternative)
  • Sistema To Go Mug (Method 1 – for holding your Super Duper Morning Yogurt Pot. Although, I bought an unbranded one from Poundland)
  • Large straw

Method 1

  1. Add the summer berries, mango, spinach, banana, oats, almonds, chia seeds and water to your blender and blend until smooth
  2. Put the yogurt and the mulberries into your ‘to go’ mug and pour the smoothie that you just made over the top of the yogurt-mulberry mixture
  3. Stick you large straw into the mug, mix everything together and drink up!

Method 2

  1. Add the summer berries, mango, spinach, banana, almonds, chia seeds, natural yogurt, mulberries and water to your blender and blend until smooth
  2. If you have a Nutribullet blender or a similar alternative, use the drink lid to take your Super Duper Morning Yogurt Smoothie out and about. Or just drink it before you leave for work and feel re-energised until lunchtime!

 

If you do try out these recipes, feel free to let me know how it goes!

Gavin Evans

Thank You to Powerhouse Fitness

Thank You to Powerhouse Fitness

OK, so today something happened which filled me with delight. I have been working very hard for the last couple of years to achieve this, and today that vision/dream came true! 13 months ago, I bought my first house after moving out of my flat with my lovely girlfriend. Powerhouse Fitness sent us 3 pallets and over 2 tonnes of equipment to help us improve our fitness and continue with our business plan. Yes, I now have a fully commercial home gym in my converted garage!

I believe that keeping a healthy body keeps a healthy mind and consequently has an enormous impact to the happiness of oneself. Whether you are a businessman, a stay at home Mum/Dad or retired, never neglect the power you have to keep yourself active and joyful. Working out releases endorphins, and has proven to release stress, strengthen the heart and improve sleep.

I will now start uploading videos and vlogs for everyone viewing my blogs or following my YouTube channel. The videos will include:

  • work out tips
  • specific workouts
  • and most importantly coaching you through the movements so that you can do them properly and gain the full benefits of training!

My fitness videos are going to be specific to the sport you do or the lifestyle you lead, what is the point of training generically to look good? It has to be relevant to the sport or lifestyle you lead. This is called specificity and it plays a crucial role in becoming a healthier and happier person!

The videos will be uploaded to my website and YouTube channel – Gavin Evans.

If you want to feature on my YouTube channel and/or website, simply ask me a question, then I will upload a video answering your question and guiding you through exercises,

Please contact me and feel free to ask me questions and I will do my very best to help!

Tweet me your question @GavinEvansTT

I am now going to start building my gym- there will be before and after photos coming soon!

Gavin Evans