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10/24/2019

Get to Know Your Strings

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Get to Know Your Strings

Tennis strings.  So many parents and players have no idea as to what the difference between types of tennis strings are, what the different tensions do to your racquet, what gauges in tennis strings mean and what string should I be putting in my tennis racquet right now. In this article, “Get to Know Your Strings,” I will be answering many of the common questions that I often hear about all the things that are involved with having your tennis racquet restrung.

Different Types of String
There are 5 different types of strings; Kevlar, Poly, Synthetic Gut, Multifilament, Natural Gut. (These are placed in order from left to right, most durable to least durable.) In this article I will only be discussing poly, synthetic gut and multifilament strings because Kevlar based strings are too tough for many players shoulders to handle and natural gut is too expensive for many players to want to try it out.

Poly based strings are the most durable of the strings that I will be discussing. Poly based strings are used by virtually all of the top college and professional players due to the durability that this string gives and the amount of “bite” that you receive when you hit the tennis ball. However, the tradeoff between durability is the amount of feel and control you might have with a less durable string.  Synthetic Gut strings offer quite a bit of feel each time you hit the ball but they break relatively quickly once a player begins to hit with more racquet head speed. The last string that I will be touching on is the multifilament string. A multifilament string is produced by weaving together many single strains of string to produce a multi (ple) filament string. These strings are primarily recommended to players that either want the feel of a natural gut without the cost or to players that have been having arm troubles as a multifilament string is softer on the arm. 


How Should I String My Racquets
Now that you have a basic understanding of the different types of strings that are made you probably want to know what string should you have in your tennis racquet. All players should begin their tennis careers with synthetic gut strung in their racquet. The brand of the synthetic gut does not matter that much because they are basically all the same. At On The Rise I use Solinco or Genesis synthetic gut string to string my players racquets, but the synthetic guts do not differ that much from brand to brand.  Now, once a player begins to break their synthetic gut strings more than 3 times in a month, I feel it is time for them to upgrade the string durability in their tennis racquet. At this point a player should do a hybrid string job, which means that the player’s racquet will be strung with a poly based strings in the mains of their racquet and a synthetic gut string in the crosses of their racquet. The mains are the strings that go up and down in the racquet while the crosses are the strings that go from side to side. Now, once a player begins to break their hybrid strings 2-3 times a month they know will need to switch to a full poly based string job. Now this is the general rule of thumb that I tell all my players to use unless they have current or past shoulder issues.  If a player has shoulder issues I would rather have a player breaking their strings more often then risk adding more pressure on their shoulder due to more durable strings. I realize that this means a player will be stringing their tennis racquet more often and that this costs money, but in the long term I believe it is better to protect a person's shoulder versus saving money on stringing a tennis racquet.

Multifilament Strings
Recently, I have noticed a trend in player’s having their racquets strung up with a multifilament string.  I personally am not a fan of this string unless you are an adult that does not play often or a younger player (14 and Under) who has recently had shoulder injuries. The reason being is that once you begin to hit the ball with more spin and pace you will fray the strings quickly and use frayed strings to hit the ball until they finally snap.  Once the strings begin to free in the sweet spot of the racquet you are not receiving any sort of help to generate spin on the ball. Basically, I look at a multifilament string as being used only for tennis players that have had shoulder injuries and are getting back into the game or older adults that do not hit that often anymore.

What Tension Should I String My Racquet At
The next topic to consider when getting your racquet strung is what tension should you string your tennis racquet at.  If you have a new tennis racquet I would start by stringing the racquet in the middle of the recommended tension of your new string. After you have tried that middle tension out with your new string you can alter the tension depending on what you want to achieve.  If you want to get more “pop” from your racquet get your racquet strung looser, if you feel you have to much “pop” from the racquet get the racquet strung tighter. Tennis strings act much like a trampoline. The looser the string the more trampoline affect your receive and the harder the tennis ball can be hit. However, just because you have the ability to hit the ball harder does not mean you will be able to keep that power behind the ball in the tennis court.  If you are changing the tension in your racquet I recommend adjusting the tension in increments of 2 pounds. So, if your racquet has been strung at 54 lbs and you want to get a little more “pop” off the racquet then I would lower the string tension to 52 lbs to see how that feels.  

What are String Gauges
The last thing to consider when discussing strings are the different gauges that tennis strings come in.  The gauge of the tennis string corresponds with the thickness that that string is. In America, the higher the number gauge the smaller the thickness the string is. For example an 18 gauge string is less thick than a 16 gauge string.  Just like with the different types of materials strings are made at the thicker the string means the more durable the string is, but that also means that you receive less feel when you hit the tennis ball. In general I recommend using a 16 gauge string for synthetic gut and a 17 gauge for  poly based strings. Once you begin to get a better understanding of your strings and your likes and dislikes you can begin to play around with the options a bit and see what fits your individual game best.


Conclusion
I hope this article has informed many players and parents about the basic things to consider when getting your racquet strung and what string you should use to string your racquet.  If you have any further questions about stringing racquets feel free to ask a question in the comment section below.

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10/17/2019

Protect Your Shoulder

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Preventative Maintenance
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Protect Your Shoulder

Preventative maintenance is an important aspect for any athlete to focus on, tennis is no different. I truly believe that a majority of tennis injuries can be prevented by being intelligent about your practice/tournament schedule and by taking the time to take care of your body properly before you get hurt. This segment of The Tennis Player’s Guide to Greatness blog, “Preventative Maintenance,” we will be focusing on some general preventative maintenance rules that all tennis players should follow.  If you can follow these three general rules to preventative maintenance you will be well on your way to avoiding some of the common injuries that can happen in tennis from overuse.  


One Day Off a Week

The first and most important rule to follow in order to prevent overuse injuries from tennis is to take 1 day off every week.  The biggest key is to TAKE ONE DAY OFF. This last sentence is truly important. When I say take a day off I mean you need to take it off completely… outside of stretching and a light walk you should be doing basically nothing.  I get all sorts of questions about the 1 day off a week rule such as, “Can my son/daughter play their other sport on their day off or can they help with heavy chores on their day off? Remember, you should not be doing anything that puts stress on the most common tennis injuries; shoulders, wrists, back and ankles.  So, anything that is putting unneeded stress on those four parts of the body you should not be doing. So no throwing the football/baseball on your day off or not doing more difficult yard work such as painting or staining the house. You should be most concerned about protecting your shoulder because these are the most common injuries that I see in tennis that can continuously hinder people throughout their careers. I have seen maybe players have shoulder injuries that stay with players for years.

What I recommend to do on your off day is something fun that you normally do not have time to fit into during your training and school work that needs to be completed during the week. This may include going shopping at the mall, going to the movies, hanging out with your friends.  Think of your off day as the decicated time each week when you will have the ability to do something different outside of your training regiment.

Managing your Tournaments/Match Play

The second most important preventative maintenance technique that I highly recommend that players follow is managing your tournament schedule correctly.  At On The Rise I highly recommend that you are playing between 1-2 tournaments a month. You do not want to play more than 2 in a month because all the serving that happens throughout a tournament places a high amount of strain on your body.  When you are playing in a tournament it is quite easy to be on the court for 4 to 5 hours each day that you are playing. That means if you are playing 4 to 5 singles matches and 4 eight game doubles pro-sets you could easily rack up 12 - 15 hours of tennis between Friday and Sunday.  All this tennis, that your body is most likely not used to places a ton of stress on your body. The biggest concern I always have is all the extra stress that is placed on a player’s shoulder throughout the event. Like I stated earlier once a player gets a shoulder injury that injury can easily remain with them for the remainder of their career.  


The best thing a parent and player can do is to make a 2 to 3 month schedule surrounding the tournaments that they want to play in.  I believe this is the best way to do things as if you are serious about getting better as a player your parents have to be on board with your goals.  It takes the entire family to raise a great tennis player. If you can get your parents to sit down with you and create a 3 month tournament schedule you will be able to figure out what weekends are potentially busy with family activities and what weekends you are free to play in a tournament.  In a later blog I will discuss the best way to set up your tournament schedule in order to improve as quickly as possible.


Complete Off Weeks:

The next general rule is that players need to take weeks completely off from tennis and other physical activities.  Taking weeks completely off is a healthy way to allow players the time to mentally and physically restore from tennis.  Tennis can be frustrating mentally and players need this time off to get away from all the pressure that is placed on them from the sport.  Taking weeks off helps players avoid getting burnt out and gives the ever important shoulder time to rest. Notice how many times I have discussed the topic of shoulder maintenance in this one article.  Protecting your shoulder is one of the most important things that you can do as a tennis player.

I recommend that you take a full seven days off from tennis 2 or 3 times a year.  It depends on the player’s mental status during the time and how they have been doing physically throughout the year.  For example, if a player has had a nagging injury a week off can do a lot of good for their health.The tricky thing with taking a week off is that everyone has to realize it takes 3 to 4 weeks for a player to get back to the level that they were playing at before the break.  This means it is important to plan these around bigger tournaments in the area. For example a player should not take a week off two weeks prior to a big tournament. The best is if I know I have a big tournament coming up in 6 weeks and no “big” tournaments following the tournament is to take your week off after the tournament is finished.  Remember taking time off is important for all tennis players you just have to do it intelligently because it takes time to get back the level you were playing at.


Conclusion:
Not all injuries in tennis can be prevented because strange things happen on the court. However, I strongly believe that many tennis injuries from overuse can be prevented if you follow these three rules.  Remember you need to protect your body because if you are not able to be on the tennis court due to an injury you are not going to be able to improve your tennis game. If you have any questions about these rules feel free to comment in the comment section below.


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10/10/2019

Make Your Forehand Into a WeaponUsing Hand Feed Balls

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Make Your Forehand Into a Weapon
​ Using Hand Feed Balls

Soft toss drills are  a great way for players to develop their game. During soft toss drills players are forced to generate pace on the ball by using more racquet head speed and allows them to spend time focusing on developing their footwork.  Soft toss feed balls are a great way to spend time working on drills designed to footwork that you need to work on to develop your game. Lastly, another great benefit of soft toss drills is that you do not need someone who is a great feeder in order to do them.  That means that your parents, friends or anyone else that would normally be unable to feed you balls with their racquet instead are able to feed you balls with their bare hand. Now, with all these benefits in mind today I wanted to focus on soft toss drills that are designed to help you develop footwork and racquet head speed for your forehand.


Out Wide Forehand
The hand toss drill that is important for player’s to master is the footwork that is used on a running forehand. I like to spend time working on the out wide forehand because it is such an important ball to get good at. That is great if you can hit your forehand well when you have time to set up for it, but more importantly you need to learn how to set up for your forehand when you are on the move.

Inside Out Forehand
The next drill that is important to develop is your inside out forehand. The inside out forehand is crucial to develop as every player needs to make their forehand a weapon and they need to work on the footwork necessary to get around their backhand and get the shot to their opponent’s backhand (AKA their opponent’s weakness.)

Out Wide to Inside Out Forehand
Now in this drill I like to combine the out wide forehand with the inside out forehand and work on both shots in succession of each other.  This is a great drill that mimics how tough a point can be at times and allows me to work on both of this critical shots under similar duress to a match.  During this drill my focus is getting the best shot that I can on every ball.

Step In Forehands
The previous three drills have all been focused on hitting the forehand along with more lateral movement.  This drill focuses on moving vertically to hit your forehand. This drill is great to use to get a lot of repetitions on hitting your forehand in more of an approach shot scenario. I love working on this drill with players that struggle getting good racquet acceleration on their approach shots as we can push the tempo up on them and make the drill closer to a match pace.


Sitter Forehand Ball
The last drill that we have for today is working on your forehand off of a slow moving “sitter” ball.  Now, many people believe that this shot is easy to hit because it is so slow and it just looks so easy. However, this ball is difficult to hit with great racquet head speed on and this shot can be devastating to miss during a match.  This is a great ball to work on for players because this is the shot that a player often gets rewarded with when they set up their point. During this drill I am focused on getting good racquet head speed on the ball and hitting the shot to a corner.




Hopefully you have enjoyed all of these great soft toss drills that are designed to focus on creating your forehand into a weapon.  If you have any questions about the drills such as proper footwork, when you would see these shots in a match or anything else you want to know feel free to comment in the comment section below.

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10/3/2019

Parents Guide to 12U Tennis

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Parents Guide to 12U Tennis

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Over the Summer at On The Rise Tennis we recently began building our 12U program for our players.  It has been an absolute blast working with younger kids again and going over the swing path of the forehand and backhand, balancing organized practices while having fun on the court and laughing about all the ridiculous things kids say and do during a one hour drill. With the start of our 12U program I have had many parents ask me technical questions about our 12U program such as what racquet their kid should have, what if my young athlete wants to play in matchplays/tournaments, and questions about what the different colored tennis balls are for.  I wanted to write this article, “Parents Guide to 12U Tennis,” along with ,”12U Tennis Homework,” article so parents can have a better understanding of the landscape for 12U tennis. ​

Racquet Size

One of the first questions that I always hear from parents is, “What size racquet should my son/daughter have?”  This is a great place to start because having too big or too small of a racquet can make hitting the ball over the net much more difficult for your young athlete.  Below this paragraph is an excellent guide that parents can use to determine what the appropriate racquet size is for their child. The factor that I believe is most important for your child's racquet is that your child should look comfortable holding the racquet and should be able to move the racquet with relative ease.  You do not want your kid out there struggling to swing their racquet because it is too heavy for them. I have seen it many times when a 12U player comes in with a racquet that is too big and too heavy for them they struggle to hit the ball over the net and they become bored or frustrated. If you are struggling to pick between two different racquet sizes I would error on the racquet size that is the smaller of the two.  I believe young players are better off having a racquet that is slightly undersized for them but is much easier for them to maneuver.


Different Colored Tennis Balls
The next question that parents ask me is about the different color balls that we use. In the area were I teach many places use the yellow balls for all their students regardless of their age. Let’s go through the specifics on the ball colors first and then what that all means for your young tennis player.  There are 4 different colored balls that coaches use in tennis today; Yellow, Green, Orange and Red. The yellow, green and orange balls are all the same size while the red balls are slightly larger. The biggest difference between all the balls is how fast the ball comes of the racquet and how the ball bounces off of the ground.  These are two important factors in the development of your child’s tennis game. Let’s take the yellow balls, these are the ones that we are all used to seeing and playing with. So you hit a yellow ball 20 mph and it bounces 5 feet off of the ground. A green dot ball would be hit at 15 mph and bounce 3.75 feet off the ground, while an orange ball would be hit at 10 mph and bounce 2.5 feet off the ground and lastly a red ball would be hit 5 mph and bounce 1.25 feet off the ground. Now that you know the specifics off the ball colors I can go on to what this means for your kid.

Have you ever seen a yellow ball hit to a 12U kid and watched as the ball bounces 5 feet over the kids head as he helplessly tries to swing at the tennis ball. I am sure that we have all seen this play out at some point during our trip to the local park.  Well, these different colored tennis balls were made to help avoid that exact scenario in tennis from happening all the time. The different colored balls allow players at a younger age to learn the proper technical strokes that are used in tennis. When the different colored balls are used correctly young tennis players are able to hit the tennis ball in an appropriate strike zone for their size and age.  The balls do not bounce as high or as fast and because of this young tennis players are able to rally the ball with other students their age and have a much more enjoyable time learning the game of tennis at a younger age. As coaches this is great because we can teach kids how to hit the forehand correctly and kids can learn to keep score and play out points when they are younger and learn the game of tennis at an earlier age.  

The second great aspect about the different colored tennis balls that we use to teach with is the difference in the speed of play that the balls make.  When we use balls that absorb pace better it helps keep the ball in the tennis court easier. Younger players have more difficult time not swinging their tennis racquet hard.  By using tennis balls that absorb pace better the ball stays in the court more often and then players are able to actually hit the ball more often.

Court Dimensions
The third question that I have heard often is, “What are the different court sizes that 12U tennis players play on?” The court dimensions of a singles tennis court is 78 feet long by 27 feet wide, this is the court dimensions that are used in 12U tennis tournaments.  The court dimensions for a singles orange ball match are 60 feet by 21 feet and a red ball court is 36 feet by 18 feet. These court dimensions make a big difference in the ability for 12U tennis players to get to the tennis ball that their opponent hit. It is great having 12U players hit on a smaller tennis court because they are able to learn the correct footwork at a younger age and they are able to hit more tennis balls because they can simply get to more shots.  Playing on an appropriate sized court makes learning the game of tennis way more fun because kids can actually get to the ball and hit the ball.

Beginning to Compete
 The last question that I often hear about is, “What avenues are available for my kid if they want to compete or play a tennis match?”  This one is the most difficult one to answer by far because the answer is very dependent on the kids ability to compete and willingness to compete. First I will discuss the different types of competitive environments that are available for tennis players to play in and second I will discuss when the right time is for a player to compete.  

There are a variety of competitive avenues that a tennis athlete can compete. The first thing that I would start with looking at is making sure that you are playing an event in the same colored ball and court dimension that your kid has been practicing on.  This may seem obvious but I have seen kids show up for a green dot tournament when they have been practicing with an orange ball and playing on a 60” court when the tournament is on a 78” court. Secondly, if your kid is new to the tournament scene you could start by entering your child into a timed match play event or a mixer event.  The USTA has 12U Stars and Trophy events that are a great way for beginner players to learn the ins and outs of tournament play.

The second thing that is important for parents to know when beginning the competitive tennis scene is whether or not their child is ready to play a competitive event.  Before you begin to look for a tournament make sure your kid is able to make their serves in the correct box and that they are familiar with scoring, such as how deuce points work, and the general rules of the game. The next thing is to bring them to a competitive event and see how they respond to the inherent pressure that happens at a competitive event.  Some players love the pressure while others do not seem to like it. After the event, evaluate on whether or not your kid enjoyed themselves on the court during the tournament. If your child enjoyed the event maybe sign up for another one next month. If your kid did not enjoy the event wait 4-6 months and get them back into another one. As a parent of a tennis athlete you need to get them involved in the competitive scene, but not force it on them too hard either.

Conclusion

Hopefully this article is useful to new parents that are looking at getting their child into the game of tennis and helps give them a better understanding about the different colored balls and court sizes that coaches use to make learning the game of tennis at a young age more enjoyable and fundamental.  If you have any more questions about 12U tennis feel free to comment in the comment section below with questions, thoughts or anything else pertaining to 12U tennis.


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9/26/2019

Sperry's Sept/Oct Workout Plan

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Sperry's Sept/Oct Workout Plan

September/October Workout Plan


Main Goals:
    The main goal for me during this lifting phase is to continue to lean out.  I do not have an exact measurement of my current Body Fat percentage but I am confident in saying that it is probably between 18% - 20%, which is still too high for any competitive tennis player.  The next two months I have 3 tournaments lined up; Austin UTR 1K September 14th and September 15th, Lifetime National Club Championship September 20th to 22nd, and then the Racine Adult Open October 6th to October 8th.  If you have questions about why I choose these tournaments feel free to comment below and I will elaborate on this. My plan on how I can further lean out my body composition is by combing a strength training program with an agility program which I will further outline below.  The reasons that I need to further lean out as a competitive tennis player is two-fold. Leaning out will help me cover the court quicker and easier and it is also necessary from a preventative maintenance stand point. The leaner I am the easier it is on my body to play and compete in tournaments.  It is quite common in a tennis tournament to be on the court for 4 -5 hours multiple days in a row. They more weight that I have on my body means the more energy I have to expend to cover the court.

Strength Training Schedule:
Weight Training                        Reps   Weight (lbs)
Circuit A   Lat-Pulldowns         3 x 12 @ 130
Circuit A   Push Ups                  3 x 20
Circuit B   Tricep Pull Downs  3 x 12 @ 45
Circuit B   Dumbbell Curls      3 x 12  @ 25
Circuit C  DB Shoulder Press  3 x 12 @ 20
Circuit C 2-Way Shoulders     3 x 20 @ 10

Above is the current weight training program that I am currently doing.  The lifts are pretty general upper body lifts. I am not trying to do anything fancy or work on anything specific. I am basically just lifting weights to continue to lean out as a player.  At the end of the weight training I like to finish with some higher intensity cardio, assuming my legs are not too burnt out from the day before. The plan is to weight train 2-3 times a week, 3 times a week if I am not playing in a tournament that weekend and 2 times a week if I have a tournament that weekend.  The other 3 days a week I am going to be focusing on my cardio and core.


 Agility Training Schedule & Tennis Specific Training Drills:

Agility Drills Times a Week
Ladders               2
Sprints                 1
Spider Drills        2
Line Drills            2
​
Unfortunately, I have not been able to follow my agility drills yet as the Achilles tendon on my right side is still not 100%.  I do not want to push it yet as I have been feeling good after I play tennis as long as I do not go overly hard, sometimes I have to slice out wide shots rather then attempt to get out to the wide balls and roll them back. 
Currently, I have been using the Stair Master to keep up with my cardio. The Stair Master is nice because it is a relatively low impact workout, yet it is quite cardio intensive. On days where my Achilles is feeling good Ill go hard for 30 seconds and then easy for 30 seconds.  I like to alternate between higher intensity and lower intensity as this mimic closer to how tennis is. Generally, tennis points are shorter bursts of higher intensity, followed by 10 to 15 seconds of rest in between points. I am hoping that in the next week or two I will be able to begin spending time working on my agility and movement around the court.

Conclusion:
At the end of October, I will reevaluate on how I felt about this workout plan and see what I want to focus on improving during the next two months. As a player it is important to reassess what you have been working on and evaluate what aspects of your workout has helped you improve on the court and see what changes have been made to your game. If you have any questions about anything in this article about my current workout or anything else feel free to comment below in the comment section. Let me know what else you would like to see in future posts about what I am doing as a player to better my game.


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9/19/2019

Austin Texas Tournament

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Austin Texas Tournament


I just got back from playing a tennis tournament in Austin Texas.  I am super happy that this past year I have been able to get back into playing competitive tennis. After more than a year off and I am happy to say that this past year I have been able to play the most competitive tennis that I ever have thanks to making a personal commitment to making tennis tournaments work and getting more efficient at running the On The Rise tennis program. I love to get out and play tennis tournaments because I love to compete and have something to work for and I truly believe that playing tournaments makes me a better coach. In this article, “Austin Texas Tournament,” I wanted to go over three reasons playing tennis tournaments are crucial for your development as a player.  There are many more then just three reasons to play in tennis tournaments, but the following are three challenges that I faced during my tournament in Texas.

Playing Different Types of Players
During the UTR tournament down in Austin I played 3 opponents with distinctively different playing styles.  The first opponent I faced was a lefty counter puncher. The second opponent I faced was a crafty player that truly tested my movement and mental toughness and the last opponent was more of your traditional aggressive baseline player.  The biggest thing about playing tournaments is that you have to get used to all the different playing styles that you will face throughout your matches. The more you play the more you get used to different styles of play and you learn what strategies work best for you to put yourself in a position to win.  It is super important for any player’s development to play all sorts of different players as each player will test different aspects of your game. With these different “stresses” being placed on your game you will begin to find what areas you need to work on in practice.

Learning to Adjust
The next aspect that you learn from gaining match experience in a tennis tournament is that you need to learn how to adjust to all the different elements that you face.  During this particular tournament the biggest obstacle that I had to face, outside of dealing with traveling, was the Texas heat. The temperature during the tournament was between 95 degrees and 105 degrees throughout the event.  Normally, this heat wouldn’t be that big of a deal but back in Minnesota we have not had to deal with any sort of heat since July so this heat was a bit of an issue. I did my best to hydrate as much as possible during the week before the event and I drank multiple pedialytes before, during and after my matches to help with the heat.  For the most part all of my preparation paid off as I didn’t feel that affected by the heat. Some of the other elements that I had to face was a slightly different court surface, different tennis balls and just being in a different place. 

Learning to Travel
The last challenge that I faced was learning to play tennis after having to travel.  This is a skill in of itself as there is a learning curve to learning what you need to do after a flight or a long car ride to be able to perform at your best during the tournament.  Every player has some individualistic things they will need to learn to overcome when they are playing tournaments when they have to travel. You get better at coping with traveling tournaments by playing those tournaments where you have to travel.  If you want to learn about some great ideas as to what items you should bring when you travel to tennis tournaments you take a deeper dive by taking a look at Coach Toby’s travel tips video which is located in our Tennis Player’s Guide to Greatness blog as well.

Conclusion
In conclusion playing in tennis tournaments is important for any player to develop their tennis game. When you play in tennis tournaments you get to play against all different types of tennis players, learn to make adjustments quicker to different surfaces, tennis balls and anything else that is different as well as learning to deal with the pressure that comes from playing in tennis matches that matter.  Feel free to comment in the comment section below about any questions you might have about this article.


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9/19/2019

Bag Check with Toby Boyer (Video)

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Bag Check with Toby Boyer (Video)

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9/12/2019

Building Confidence in Your Tennis Game (Video)

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Building Confidence in Your Tennis Game (Video)

Here is the full video on how having focused practices will help you build confidence in your game. Having confidence in your game will help you play better at your tennis tournaments and will allow you to always be confident in your match and believe you can win no matter what the score may be. Enjoy the video and if you have any more questions feel free to comment in the comment section below.

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9/8/2019

Foundational Pillars

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Foundational Pillars for Improving your Tennis Gam

There are many different types of tennis players out there trying to improve their tennis game, but at times they do not know what they can do to improve their game.  In this article, “Foundational Pillars to Improve your Tennis Game,” I want to discuss the 4 pillars that tennis players need to do in order to improve their tennis game to the fullest.
 
Practice/Privates
In order to improve as a tennis player and become the best that you can be you will need to practice in a group setting and take private lessons as well.  At On The Rise Tennis we recommend that you should go to be hitting 2 times a week to maintain your tennis game and hit 3 plus times a week to improve as a player. If you are able to get out and play tennis 3 times a week the ideal ratio would be 2 group drills a and 1 private or semi-private lesson a week.  Private lessons are an important part to developing your tennis game because the coach has the ability to focus only on your individual game for the 60 to 90 minutes of that lesson.  When you take privates, the coach can further discuss strategies that are individualized for your game and your style of play.  Private lessons are times when you can really dial in to technical issues that you may have as a player or spend time working on the tedious tasks that are important for any tennis player to do in order to improve as a player as quick as possible.  Group drills are a great time and place to practice the skills that you have worked on during your private lessons.  During group drills at OTR we take time to pull players aside and work on individual technique such as swing path, footwork and other things but nothing can compare to the individual attention that you as a player receive during a private lesson.
 
Tournaments
The next important foundational pillar that is essential for any player to improve their game is match play that actually matters. Nothing can compare to the “pressure” that you experience during a match.  If you are spending time and effort to improve your game at practice but missing out on vital match play you are doing a disservice to all the time and effort that you are putting in to improve your game.  I have heard many young tennis players explain a loss away with I can hit that shot in practice or I beat him/her in practice a week ago. The problem is that practice matches do not mean much. Yes, it is important to try and practice sets and practice sets are a great way to develop your game, but everything changes once you enter into a real match.  If you are not spending time playing in matches that matter then your tennis game will not develop as quickly as you want.  As a player there is a learning curve with playing in big matches, playing under different types of pressure and learning the valuable skills that are necessary to win even when you aren’t playing your best tennis that day. Let’s face it, there are only a few matches a year where you play your absolute best tennis all the rest of your matches you play between not great, okay, to pretty good.  It is vital as a player to find ways to win when you are not playing your best game.
(As a side note to playing in tournaments remember… everyone losses.  Try your best to not take a loss to personally.  The only people that truly lose are those that do not play the tournament to begin with.)
 
At On The Rise we recommend playing between 1-2 USTA tournaments a month, the equivalent of 5-6 matches that matter every month.  If you are playing less then this you are not giving yourself the opportunity to learn how to play in pressure situations and if you are playing more then 2 tournaments a month you are likely going to get burnt out as a player.
Off Court Training
Many players can accomplish the first two parts of the Getting Better at tennis formula, but few players spend the time, effort and energy on the last two pieces of the wheel.  Remember if a foundational pillar is missing you are not developing your game as quickly or as completely as it can be.  Off- Court training is a huge part of becoming the best tennis player that you can be.  Off-Court training includes the following; strength training, agility training, cardiovascular training, stretching and myofascial release.  All of these things are vital to improving your tennis game. As a player if you are unsure what to work on talk to your coaches about what you should train.  Off- Court training is a very individual thing in my opinion.  Some players need to spend time getting stronger, some need to spend time getting quicker, some players need to put on weight other might need to lean out.  As a student athlete us coaches understand your time is limited so make sure you are focusing on off-court training that is important for improving your tennis game. Within the next two weeks I will be giving OTR members an insight into the current training regiment that I am going through. This can give you an idea of some of the individualism that goes into a training program.
 
Preventative Maintenance
Lastly, as a tennis player it is important to stay healthy and be on the court as much as you possibly can.  Injuries are an unfortunate part of any sport, but I truly feel many of them can be prevented if you are spending time working on preventative maintenance.  This includes stretching, overly tight muscles make it easier for your body to be in a compromised position. If you are too weak in some areas, your body might not be able to handle the stress demands that are placed on you during practice and matches. When you do happen to get injured on the tennis court make sure you are spending your time rebuilding the strength and flexibility in your injured areas.  When injuries do happen don’t get back on the court too quickly and re-injure yourself.  Take your time and make sure that you don’t come back too early and get re-injured again. Also, find ways to train around your injury.  If you offhand wrist is hurt you can spend some time hitting forehands, working on volleys and your slice backhand.  Many times, when you have an upper body injury you can still train your legs.  Work on agility, strength and balance in your lower body. If you want to become a good tennis player be creative with how you can train, but be smart about it and listen to your body.
 
Conclusion
If you can follow this formula as a tennis player I can guarantee you that you will improve tremendously as a player.  In my opinion few players put in the time and effort to complete all of these little things on and off the tennis court to improve and become the best player that they can be.  As Zig Ziggler said, “There is always room at the top because no one is willing to put the effort in to get there.”   

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9/5/2019

Hitting On A Wall (Video)

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Hitting On A Wall

The Wall is an excellent tool that tennis players can use to improve their game.  The best part about hitting on a tennis wall is that it never misses so you are able to get high amount of reps in a short amount of time.  The wall can be used when you can't find a hitting partner for that day or to spend more time working on your ground strokes.  Remember you can hit on any wall that is available to you such as a racquetball court in your community center gym, outside hitting wall at your school tennis courts, or even the garage door...better check with your parents first on the last suggestion I don't want anyone getting grounded for a weekend from my advice. The wall is no joke and if you spend 30 minutes a week hitting on it you will see great improvements in your tennis game. Watch the video below for some great ways that you can improve your game by hitting on a wall.

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