Pre Tennis Match Prep: Fueling Your Body

Staying hydrated and eating smart are two of the most important ways to prevent cramps, heat related illnesses and low energy during a match.

WHAT TO DRINK: If you have an important match coming up, you can prepare your body by drinking lots and lots of fluids. Hydrate the night before the match, the morning of the match, and all the way until it is time to play. Once you begin to play, hydrate with a sports drink, such as Gatorade or coconut water, that contains electrolytes, such as sodium. These electrolytes are lost in sweat and need to be constantly replenished. It is recommended that you consume 250 calories per hour of exercise to maintain a high level of energy. I like to use a gas tank analogy to describe proper hydration. Don’t wait to “refill your tank” until you are empty, or dehydrated. Drink water before you feel thirsty to prevent dehydration.

WHAT TO EAT: The night before, eat a meal that is rich in carbohydrates, such as pasta. Carbs are stored in your muscles and liver as glycogen. Glycogen is the body’s most accessible form of energy. If you run out of glycogen during your match, your body “hits a wall” and must resort to fat as its source of energy. This will slow you down and prevent you from playing your best tennis. Sodium is not the only electrolyte lost in sweat. Potassium is lost as well, so if you get hungry during a match, eat a banana. It is packed full of potassium, fiber, and vitamins such as vitamin B6 and vitamin C.

It is vital for athletes to fuel their bodies with the proper foods and drinks. A balanced diet gives your body what it needs for peak performance.

About the Author:

Gino Carosella is the Director of Adult Programs at the Nassau Tennis Club in Skillman, NJ. 

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Australian Open Tennis Schedule

Australian Open Tennis Schedule

Fri. Jan. 22 7:00 AM-3:00 PM Third round Tennis Channel[Live]
Fri. Jan. 22 3:00 PM-6:00 PM Third round ESPN2[Repeat]
Fri. Jan. 22 7:00 PM-9:00PM Third round Tennis Channel[Live]
Fri. Jan. 22 9:00 PM-7:00AM Third round ESPN2[Live]
Sat. Jan. 23 7:00 AM-9:00 AM Third round Tennis Channel[Repeat]
Sat. Jan. 23 9:00 AM-12:00 PM Third round ESPN2[Repeat]
Sat. Jan. 23 12:00 PM-6:00 PM Third round Tennis Channel[Repeat]
Sat. Jan. 23 7:00 PM-9:00 PM Round of 16 Tennis Channel[Live]
Sat. Jan. 23 9:00 PM-2:00 AM Round of 16 ESPN2[Live]
Sun. Jan. 24 3:00 AM-7:00 AM Round of 16 ESPN2[Live]
Sun. Jan. 24 7:00 AM-9:00 AM Round of 16 Tennis Channel[Repeat]
Sun. Jan. 24 9:00 AM-1:00 PM Round of 16 ESPN 2[Repeat]
Sun. Jan. 24 1:00 PM-6:00 PM Round of 16 Tennis Channel[Repeat]
Sun. Jan. 24 7:00 PM-9:00 PM Round of 16 Tennis Channel[Live]
Sun. Jan. 24 9:00 PM-2:00 AM Round of 16 ESPN2[Live]
Mon. Jan. 25 3:00 AM-6:30 AM Round of 16 ESPN2[Live]
Mon. Jan. 25 6:30 AM-3:00 PM Round of 16 Tennis Channel[Repeat]
Mon. Jan. 25 3:00 PM-6:00 PM Round of 16 ESPN2[Repeat]
Mon. Jan. 25 7:00 PM-9:00 PM Men’s & Women’s Quarterfinals Tennis Channel[Live]
Mon. Jan. 25 9:00 PM-2:00 AM Men’s & Women’s Quarterfinals ESPN2[Live]
Tue. Jan. 26 3:00 AM-6:00 AM Quarterfinals ESPN2[Live]
Tue. Jan. 26 6:00 AM-3:00 PM Quarterfinals Tennis Channel[Repeat]
Tue. Jan. 26 3:00 PM-6:00 PM Men’s & Women’s Quarterfinals ESPN2[Repeat]
Tue. Jan. 26 7:00 PM-9:00 PM Men’s & Women’s Quarterfinals Tennis Channel[Live]
Tue. Jan. 26 9:00 PM-2:00 AM Men’s & Women’s Quarterfinals ESPN2[Live]
Wed. Jan. 27 3:30 AM-6:00 AM Quarterfinals ESPN2[Live]
Wed. Jan. 27 6:00 AM-3:00 PM Quarterfinals Tennis Channel[Repeat]
Wed. Jan. 27 3:00 PM-6:00 PM Men’s & Women’s Quarterfinals ESPN2[Repeat]
Wed. Jan. 27 7:00 PM-9:30 PM Quarterfinals Tennis Channel[Live]
Wed. Jan. 27 9:30 PM-2:00 AM Women’s Semifinals ESPN2[Live]
Thur. Jan. 28 3:30 AM-6:00 AM Men’s Semifinals ESPN[Live]
Thur. Jan. 28 6:00 AM-2:00 PM Men’s & Women’s Semifinals Tennis Channel[Repeat]
Thur. Jan. 28 2:00 PM-6:00 PM Men’s Semifinals ESPN2[Repeat]
Thur. Jan. 28 6:00 PM-10:00 PM Men’s & Women’s Semifinals Tennis Channel[Repeat]
Thur. Jan. 28 11:00 PM-3:30 AM Mixed Doubles Semifinals/Women’s Doubles Final Tennis Channel[Live]
Fri. Jan. 29 3:30 AM-6:00 AM Men’s Semifinals ESPN[Live]
Fri. Jan. 29 6:00 AM-2:00 PM Men’s & Women’s Semifinals Tennis Channel[Repeat]
Fri. Jan. 29 2:00 PM-6:00 PM Men’s Semifinals ESPN2[Repeat]
Fri. Jan. 29 6:00 PM-3:00 AM Men’s Semifinals/Women’s Doubles Final Tennis Channel[Repeat]
Sat. Jan. 30 3:00 AM-5:30 AM Women’s Final ESPN[Live]
Sat. Jan. 30 5:30 AM-8:00 AM Men’s Doubles Final Tennis Channel[Live]
Sat. Jan. 30 9:00 AM-11:00 AM Women’s Final ESPN2[Repeat]
Sat. Jan. 30 11:00 AM-8:00 PM Men’s & Women’s Semifinals Tennis Channel[Repeat]
Sat. Jan. 30 8:00 PM-12:00 AM Women’s Final Tennis Channel[Repeat]
Sun. Jan. 31 12:00 AM-2:00 AM Mixed Doubles Final Tennis Channel[Live]
Sun. Jan. 31 3:00 AM-6:30 AM Men’s Final ESPN[Live]
Sun. Jan. 31 6:30 AM-9:00 AM Women’s Final Tennis Channel[Repeat]
Sun. Jan. 31 9:00 AM-2:00 PM Men’s Final ESPN2[Repeat]
Sun. Jan. 31 2:00 PM-8:00 PM Women’s Final/Men’s Semifinal Tennis Channel[Repeat]
Sun. Jan. 31 8:00 PM-12:00 AM Men’s Final Tennis Channel[Repeat]
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Serve Up the Holidays at the Nassau Tennis Club

The Nassau Tennis Club is serving up tennis cheer this holiday season with holiday camp, the perfect gift certificate and reduced holiday court rental rates.

Looking for a fun way to keep your children active when they are home from school?  Nassau’s junior holiday tennis camp is available for children of all tennis abilities.  The junior holiday camp is held on December 24, 28, 29, 30 and 31 from 9 am – 12:30 pm.  Pizza lunch is provided.

New this year is Nassau’s Junior Team Tennis Event.  This three day co-ed competition is for junior’s 14-18 years old looking for a fun and competitive team experience.  The competition will be held on December 28, 29 & 30 from 4:30-8:30 pm.  Every player is guaranteed a singles and doubles match each day.  The winning team will advance to compete in the district championships this summer.  To learn more and register, visit www.NassauTennis.Net

Adult tennis players can also join in the fun with Nassau’s adult holiday camp – a high-energy, competitive practice session involving primarily “live ball” drills and point development situations — offered on December 21, 22 & 23 from 9:30-11:30 am and December 21, 22, 23, 28, 29 & 30 from 6 – 8 pm. 

The holiday cheer does not stop with holiday camp!  If you are looking for the perfect gift for the tennis fanatic in your life – a gift certificate from the Nassau Tennis Club is the perfect present.

Nassau Tennis Club will again offer holiday court rentals for only $29 per hour from December 21, 2015 – January 3, 2015.  Registration for the winter session clinics begins on December 14, 2015.

For more information and to register for Holiday Camp, visit www.NassauTennis.Net or call 908-359-8730

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Keys to Finding the Right Doubles Partner

One of the most important factors in being a successful doubles player is having the right partner.  Below are tips on what to look for and how to achieve success on the court. 

First, you must find a partner that compliments your style. Not sure where to start? Begin by analyzing your style of play. Do you hit with pace or are you more reserved? Is your forehand stronger than your backhand? Do you prefer the net or the baseline? After you figure out what kind of player you are, find a partner who compliments your strengths and weaknesses. If you don’t feel as confident in your backhand, find a player who feels comfortable playing on the ad-side. If you are a player who likes to rally, find a partner who can put away balls at the net. Partners that are too similar, such as both liking to put away the ball, find themselves making more mistakes. Once you find your perfect partner, you’re ready to combine your strengths and dominate. 

Once you begin playing matches, you and your partner must find a perfect balance. Ask yourself, what is my role as the receiver’s partner? Be sure to be alert. You are in the hot seat. You don’t have much time to react, so square up to the opposing net player and get ready.

When you are receiving, be sure to aim deep at the server’s feet when you return. Hit deep so the opponent’s weak shot sets up your partner to put it away.  

Now, consider the mental aspect of the doubles game. It is critical to stay positive when partners start to get down on themselves. A great team is able to deal with adversity. How a team talks, stays positive, and problem solves can demonstrate their perseverance. The worst thing that a team can do when they begin to make a lot of errors is to stop communicating. Doubles professionals that always talk and make adjustments find themselves improving and gaining confidence. If things aren’t going your way, crack a joke! Try to remember that the most important aspect of tennis is having fun. If you’re not enjoying yourself out on the court, what is the point? Jokes can lighten the mood and help you relax.  

The key to successful doubles teams can be described in three parts- consistency, communication, and attack. Once you and your partner have mastered all three components, you are ready to become a highly competitive and successful team.

About the Author:

Gino Carosella is the Director of Adult Programs at the Nassau Tennis Club in Skillman, NJ. 

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New Jersey’s JTT 18 & Under Team Takes 2nd Place in National Championship in Columbia, SC

(l-r) Benton Camper(Coach), Emily Roeper, Elise Gerdes, William Camper, Alan Dogan, Benton Camper, Zachary Anderson, Lily Chu, Stephanie Ji, Shannon Lui

Nassau Godz N’ Goddezzes competed at the 2015 JTT National Championship beating teams from Texas, Puerto Rico, Minnesota and Virginia before succumbing to Maryland by only 2 games in the finals.

Sixteen teams representing sections throughout the country competed in the 18 & under intermediate division October 22-25 in Columbia, SC.  Nassau Godz N’ Goddezzes represented Middle States.

The team consists of players from 4 Central New Jersey high schools including Montgomery, Princeton, Hillsborough and West Windsor.   Five of the players participated on a team that played in the 2012 JTT 14 and Under National Championships.

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Technical Tennis Tips from Gino: INSIDE-OUT FOREHAND

When you are struggling with your backhand or your forehand is your strength, you may want to consider an inside-out forehand. This is when the receiver is standing on the ad side and runs around to avoid hitting a backhand, and instead returns the ball with the forehand. For most players, the forehand is stronger than the backhand. Inside-out forehands allow for more topspin, especially if the majority of your shots have been flat backhands.  

Inside-out forehands, if disguised well, can execute a very powerful shot. If your opponent has recognized that your backhand is in fact weaker than your forehand and keeps pounding to your backhand, try the inside-out return. This deadly shot allows a player to deliver a powerful but precise cross-court shot that is extremely difficult to return.

About the Author:

Gino Carosella is the Director of Adult Programs at the Nassau Tennis Club in Skillman, NJ. 

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Joao “Jay” Pinho Presents at 2015 USPTA World Conference in New Orleans

 

 

 

 

 

 

 

 

 

 

 

Joao “Jay” Pinho, USPTA NJ District President and upcoming 2nd VP for USPTA Middle States Division, was among the speakers during the 2015 USPTA World Conference in New Orleans. Joao’s presentation was on teaching singles patterns and how to use a progression-based methodology to teach singles players how to incorporate patterns in their game. The entire presentation was focused on how to effectively dominate points from the ad-side of the court using mostly forehands.

Joao Pinho is a USPTA Elite Professional and currently works as a Manager of Tennis Operations and High Performance Coach at Nassau Tennis Club; a program that from 2011 until mid-2015 has listed 39 players inside the Top 150 in the nation, 189 players inside the Top 25 in the Middle States Section and over 30 commitments to play College Tennis.

 

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Tennis Tips: Improve your Communication, Improve your Doubles

Tips from Tennis Professional Joao Pinho on how to improve your doubles game through communication.

When you or your partner is serving, make sure to use hand signals or talk in between points about the plan for the next point. Failing to do so can facilitate the returner’s job since they “know” the net player is not doing a pre-planned poach.  The returner’s job is to simply get the ball cross court or away from the net player.

 

 

Commonly used signals:

  • Palm of hand open = Poach
  • Hand closed/fist = Stay
  • Flashing hand (opening and closing hand a few times) = Fake poach

Signals should be used for both first and second serve and the server needs to verbally acknowledge that they saw the signal.  The more advanced players should also include the direction of the serve in addition to the action of the net player (poach, stay or fake).

When poaching, the server should, most of the time, try to serve to the “T or Body” in order to reduce the returner’s angle and increasing the chances that the net player will poach successfully. 

About the Author:

Joao ‘Jay’ Pinho is Manager of Tennis Operation and High Performance Tennis Coach at the Nassau Tennis Club in Skillman, NJ.  For more information on the High Performance Academy visit, www.NextLevelTennis.Net

 

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Technical Tennis Tips from Gino: Swinging Volley

An opponent pops the ball high, and in that instant you need to decide what shot to hit. Should you let the ball bounce or take it out of the air? Should you hit an overhead or a volley? When should you hit a swinging volley like many of the pros on tour are hitting these days? What should you do?

First, try not to let it bounce. Move into the court and take the ball out of the air giving your opponent less time to react.

Second, measure where the ball is relative to you. If the ball is higher than your head, try an overhead. But, if it is right at your head or shoulder level, get your feet set for a swinging volley. You should remain in an open or semi-open stance as you approach the ball. Make sure you are balanced so that you can execute with more power.

As you hit the ball, aim for the middle of the court and make sure to put a lot of power behind it. This results in less error. The swinging volley is a very aggressive shot and should keep your opponents from putting any balls high. Players who wish to integrate the swinging volley into their game can do so by being patient and begin recognizing when it’s the right time to use this specialized shot.

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Guiding Your Young Athlete: A Must Read for Tennis Parents

Are you considering getting your child involved in organized sports? If so, consider the endless physical and psychological benefits of playing tennis, the “sport of a lifetime”. Tennis improves the ability to problem solve, focus on a task, and be disciplined. It increases an athlete’s ability to work with others. It can help build a strong team member and can develop social skills. Tennis is an easy way to learn good sportsmanship, meet new people, exercise and have fun!

 If you already have a child paying tennis, how do you know if they have talent? The first things tennis professionals look for are hand-eye coordination and basic athletic ability. Another thing that professionals identify as an important component is patience, because positive outcomes don’t appear right away. When the child is just a beginner, it is not recommended to push the child past his/her limit. The effort and desire to work should come from within, and not from an outside pressure. Instead, a good way to reinforce the behavior you want to see is by simply acknowledging and supporting the child when they are playing well or trying hard. A great way to show support for your child is to invest in proper resources if the child is having fun and learning. If the child is struggling to improve, try using softer balls and smaller courts. This allows for longer rallies and different types of shots.

It is important to remember that the child should be playing because they enjoy it and not because they are being forced into it. Talent paired with self-discipline can make for an excellent tennis player. As the child becomes a more serious competitor, parents may become more involved in the athlete’s experience, but pushing the player past their limit is never a good idea. A supportive tennis community is also a key factor in the child’s success as an athlete. At the Nassau Tennis Club, we provide lessons and competitive opportunities for players of all ages and levels in a fun, safe and state-of-the-art environment. Our tennis professionals are more than happy to consult about athletes.  Talking to your child’s pro can help you understand your child’s development, and if the child is ready to take it to the next level.

If they are ready for the next level, they may become interested in playing collegiate tennis. A common question asked of pros is whether or not an athlete is ready to compete in a high-intensity environment. The capability is indicated by an athlete’s success in junior tournaments and high school season. A player who wants to develop their athleticism may do so by cross-training with another sport. During the tennis off-season, I advocate for playing another sport or staying active to maintain endurance, strength and confidence. A young athlete should not feel pressured to specialize in just one sport unless they have a serious passion for it.

Whether your child is a serious athlete or just a beginner, playing tennis proves to be a rewarding sport. Fun, friends and fitness combined all into one makes for an activity that will keep your child coming back for more.

About the Author

Benton Camper, Jr. is General Manager of the Nassau Tennis Club, a premier tennis facility located in Central New Jersey.  Benton is an avid tennis player, coach and parent of two young athletes. 

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