內容是關於Moya在99年受到背傷困擾 他做了一些治療和訓練 這些訓練加強了他在球場上的平衡感 也增進了他移位和擊球的能力 ---------------- From the November 2002 issue of TENNIS Magazine By Stephen Tignor The former No. 1 has had an injury-free year and climbed back into the ATP's top ranks. Carlos Moya's shining moment came in March 1999. Actually, it lasted two weeks. That was how long he kept the world's No. 1 ranking. But the position seemed more curse than blessing for him. At the U.S. Open that year, he was sidelined with a stress fracture in his back and finished the next two seasons outside the Top 20. Not surprisingly, Moya, 26, of Spain, has made injury prevention a major element of his workout regimen. To that end, he's hired Yan Schaffter, a fitness trainer and chiropractor, to travel with him on tour. During the season, their first priority is to keep Moya's back healthy. This means regular chiropractic care to strengthen his core and lower-back muscles, comprehensive stretching, and training his body to compensate for the muscle imbalances that tennis causes. "This is an asymmetrical sport," Schaffter says. "You do everything on one side of your body. This means you're unbalanced a lot of the time on the court. We do what we can to get Carlos' body ready for this." He has Moya do crunches on a physioball (forcing his core muscles to work to keep him balanced on the ball) and medicine-ball tosses from that same position. He also has Moya try to maintain his balance while standing on a wobble board. Moya mixes all of this with speed work. As a baseliner who makes his living grinding out clay-court matches, he needs to move quickly in all directions and hit the ball on the run with consistency. To improve in these areas, Moya does exercises for speed, hand-eye coordination, and leg strength. Coach Joan Bosch keeps Moya in harness, forcing him to maintain good running form and work his upper-leg muscles. By Ron Angle. The work has paid off. Moya, injury free, was the tour's hottest player over the summer (he upset Lleyton Hewitt to win the Tennis Master Series in Cincinnati, in August), gaining a spot in the Champions Race Top 10. CATCH-ALL Moya and a trainer place tennis balls at various spots around a court. As Moya sprints between them, the trainer tosses a ball in his direction. Moya has to stop in mid-sprint, catch the ball, toss it back, and continue on to the next stationary ball. The exercise forces him to do three things: move quickly, change directions constantly, and concentrate on catching the ball at the same time. This helps improve his speed and hand-eye coordination. Your turn: There are a number of variations on this drill that will help your hand-eye coordination. If you don't have a partner, use a "reaction ball," which has bumps on its surface that cause it to bounce unpredictably (you can find one at www.power-systems.com). On a tennis court, throw the ball above your head and see how many consecutive times you can catch it on one bounce. Then see how many times in a row you can catch it on two bounces. Moya improves his quickness and ability to change directions by doing shuttle runs between medicine balls. By Ron Angle. HARNESS THE POWER In the off-season, Moya works on building leg strength. One way he does this is by doing resistance exercises in a harness. With a belt wrapped around his waist, Moya runs while a trainer holds onto ropes behind him. Your turn: Running against resistance pushes your leg muscles to work harder than they normally would. It will also get you to focus on your running form--to move forward you need to kick your legs high and pump your arms, just as you would on a long crosscourt sprint. Run at top speed for 20 yards, keeping good form; work up to six repetitions, with 20 seconds of rest in between. (The harness is also available at www.power-systems.com.) --

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