1. Although there are innate and genetic physical and mental qualities that provide advantages for athletic performance, the main determining factor for success in any athletic pursuit particularly for a complex sport like tennis is not talent but effort and the investment of time in disciplined, purposeful and deliberate practice and play. Excellence is defined by hard work to acquire the technical, physical, and mental skills and experience-based knowledge necessary to be successful in tennis at the highest levels.
2. To achieve excellence, it is necessary to approach training with a growth mindset. This is a belief that your abilities can be transformable through effort and perseverance and are not limited or fixed by genetic and environmental factors. Disadvantages in natural ability and other external circumstances may create more obstacles and barriers requiring creativity, ingenuity, and resourcefulness to overcome but should not limit potential and the ability to improve.
3. Tennis is a complex sport with an unlimited number of possible variables influenced by the scoring and rules, playing styles, direction and directional patterns, pace, depth, spin, trajectory, net clearance, court positioning, bounce and more. As a complex sport, the game will undoubtedly evolve and witness innovations and performance gains. This will require creativity, adaptability, better precision and execution, a more thorough and detailed study of the game and the subtleties of the game and most importantly, a greater need for methodical, disciplined, purposeful and deliberate training and training practices to excel.
4. What constitutes disciplined, purposeful, and deliberate practice? It is about doing the first things first. It is about repetition and revision, sustained effort and staying with something until you get it right. It is about working on both the things you struggle to do well as well as the things you do well. It is about continuous improvement, intensity, resiliency, and a relentless pursuit for excellence. It is about pushing yourself to do more while at the same finding time to step back for a fresh perspective, assessment and/or recovery. It is about stepping out of your comfort zone and taking on tasks which are difficult and right on the edge of being out of reach. It is about continuously taking on challenges that push the limits of your ability.
5. Training to excel in tennis and other sports requires a heavy commitment of time. Research has suggested it takes at least 10,000 hours of disciplined, purposeful, and deliberate practice and play to master the skills necessary to excel in tennis.
6. The pursuit of excellence requires dealing with adversity and failure. Struggles, setbacks, and failures are important and necessary components of the process. Failure should be perceived as a learning and growth opportunity to reassess, retool, and revamp or simply work harder. Difficulties in facing plateaus and hurdles can serve to test your character and a means to bind commitment and resolution to work harder and smarter.
7. Continuous improvement requires personal responsibility and accountability. It requires intrinsic motivation, passion, and enthusiasm. The pursuit of excellence can be bolstered by external factors such as encouragement from a coach, teammate, peer, or family member but the main drive to succeed and grow has to stem from internal motivation.
8. The process requires a roadmap of where you want to go and how you plan to get there. This is where you can benefit from the guidance and direction of a qualified coach or teaching professional.
9. The process requires self-belief and confidence in your capabilities and capacity to get things done and achieve your goals (get to where you want to go). Confidence and self-assurance will help in dealing with adversity and removing doubt when things are not going well.
10. What is the end game? Through a heavy investment of methodical, disciplined, purposeful and deliberate training and training practices and competitive match play experience, the goal is to develop the ability to hit under the pressure of competition all strokes and stroke variables, move and cover the entire court with physical presence, dynamic balance, speed and agility, execute all stroke patterns from multiple court positions, compete with intense concentration and focus, and develop the knowledge base to implement game plans and implement necessary strategic and tactical decisions. The goal for the elite player goes one step further. The goal is to establish such mastery of the game that movement and stroke execution become intuitive, automated, and effortless requiring no conscious control or thought. The goal is to encode with implicit memory recognition the key kinematic, spatial, environmental, and contextual cues necessary to dictate play and adapt and respond to all playing styles, situations, circumstances, and conditions.

1. The stretch-shortening cycle is an active stretch of eccentric contraction of a muscle or muscle group and accompanying tendons (fascial interconnective tissues) followed by an immediate shortening or concentric contraction of the same muscle or muscle group and accompanying fascial tissues.
2. In this process of rapid stretch and eccentric contraction, the muscles and accompanying tendons (fascial interconnective tissues) experience an increase in their elastic energy. This stored elastic energy is released resulting in an increase in force production when the eccentric contraction is followed by an immediate concentric contraction.
3. It is the process that defines many plyometric moves such as the squat jump, squat tuck jump, drop jump and bounds and all strokes in tennis particularly the tennis serve.
4. The stretch-shortening cycle has three phases. It includes a descent or eccentric lengthening phase, an amortization or transition phase and an ascent or concentric shortening phase. More force production is generated when there is less time in the transition or amortization phase (or an immediate transition from the eccentric to concentric phases).
5. The stretch-shortening cycle is a product of stretch reflex. The muscle motor neurons and spindles respond to a quick and dynamic stretch with an involuntary concentric contraction or stretch reflex.
6. Tennis strokes involve a coordinated kinetic transfer of energy utilizing whole body facial lines in a sequential chain from one body segment to another beginning with a countermovement stretching and eccentric contraction followed by a forceful shortening or concentric contraction.
7. The active stretch and muscle pretension/stiffness (or loading sequence) in the first phase of the stretch-shortening cycle causes deformation/elongation of the tendons resulting in the storage of elastic energy. This elastic energy is then released in the shortening or ascent phase of the stretch-shortening cycle to generate propulsive force, angular and linear momentum and ultimately racquet head speed. The process mimics the coiling and uncoiling of a tightly wound and then released spring.
8. To maximize this propulsive rotational force, look to minimize the time in the transition/amortization phase of the stretch-shortening cycle. The coiling countermovement should be slow and deliberate to build a reservoir of elastic energy. The pause or lag in the transitional amortization phase should be quick and the final concentric contraction should be explosive. To apply numbers, the timing should follow a 4-1-2 or 3-1-2 count. Look also to maintain a lively, loose arm and soft hands to allow the racquet head to accelerate through the strike zone and generate “pop” at the point of contact. The dynamic pre-stretch or coil is followed by a proximal initiation in the path of the desired direction letting the hitting lever (arm) and hand follow in sequence like an elastic pendulum. The process mimics a whipping (lag and snap) action. Negatively, a tight arm and grip on the racquet leads to deceleration and dissipation of force.
9. The process requires strength but relies more heavily on fascial elasticity and pliability. Using fascial elastic recoil lessons the demands for huge muscle effort in loading and push-off. This makes movement and stroke production less strenuous and demanding on fuel consumption and more fluid and effortless. The goal is synchronized, coordinated, fluid, balanced and effortless movement utilizing pliability and the elasticity of the fascial system.
10. Training to enhance the benefits of the stretch shortening cycle and your ability to store and utilize elastic energy should begin with an eccentric-focused, extended time under tension program with the goal of improving your ability to absorb force, pliability training to improve muscle and tissue suppleness and resiliency and proprioception training to improve balance, body awareness and overall biomotor abilities. The next step is to add oscillation training (fast, short range of motion pulsing repetitions) and plyometrics (maximum force and speed efforts) to your program to develop speed and power (and your ability to better utilize elastic energy to transmit force). Training in general should be compound, multi-joint based and target multiple anatomical planes of motion, movement patterns, and fascia lines.

How and when to get to the net in singles and what to do once you get there

1. The best opportunity to transition from the baseline to the net is in response to a weak shot hit by your opponent and/or a situation where you have gained a significant positional advantage. You can close with deliberate intent with an approach shot with any ball but generally will have more success moving in behind a mid-court ball or a ball hit short of the service line. In response to a low bouncing, short ball, approach the net with a slice forehand or backhand hit down-the-line either deep or short of the service line (with sidespin to create angle). In response to a deeper, higher bouncing ball, hit a heavy, loopy topspin forehand or backhand approach shot deep and down-the-line. For disguise, delay your move into the net as your opponent looks up to track your shot. In response to a short ball hit to the middle of the court, hit your approach shot deep and down the middle (to take away possible angles).
2. You can close with deliberate intent following a serve (with a serve-and-volley pattern). You can move in immediately after hitting the serve or you can delay your approach to the net and close only on anticipated weak returns (such as when you successfully pull your opponent off the court with your serve). The goal is to hit one of three targets with your serve (out wide, middle T or at the body) to get your opponent in a disadvantaged position. 
3. You can close into the net after hitting a successful lob over the reach of your opponent. Be careful to not initially close too tightly into the net. You need to be in a position to cover a potential lob (which you can expect if your opponent is able to run down your lob).
4. You can close after hitting a drop shot or any shot your opponent has trouble reaching on the first bounce (knowing the next shot will most likely be short or popped up).
5. You can close into the net in any rally or point sequence after pulling your opponent off court.
6. You can be drawn into the net not necessarily on your own terms and without deliberate intent in response to a drop shot or a low bouncing shot hit well short of the service line. You have several options should you get to the ball quickly. If not, your best option is often something short and/or angled (i.e. respond to a drop shot with another drop shot).
7. There are also strategic situations where you should come to the net or more frequently come to the net. It may be necessary to come to the net more frequently and perhaps not to your preference to strategically counter an aggressive opponent who looks to command the net and is not as comfortable playing from the baseline. The goal is to get to the net prior to your opponent and in doing so, pin your opponent back in a defensive position from the baseline. It may be necessary to come to the net more frequently when playing an opponent who is steady and rarely misses in your baseline exchanges. Coming to the net to take away time and to shorten the length of each rally may be your only chance to win. And it may smart to judiciously come to the net more frequently when playing an opponent who has solid retrieval skills but does not have the tools to hurt or pass you at the net.
8. There are general principles to follow once you get to the net. In closing, follow the line of your ball. Split (or square off to face your opponent with a dynamic split step) as your opponent is about to strike the ball to get a read on where the next shot is going and where you will need to be to intercept this next shot. The pace, spin, location, depth, and trajectory (penetration and effectiveness) of your approach shot, lob, drop shot or serve will determine how much you can then close both before and after the split step. Hit a shot difficult for your opponent to lift, close in more tightly. Hit a shot easier to lift, create a little more space between you and the net. Whatever the choice, always look to close as tight as you can to the net with your volley.
9. When responding to a ball above the net, drive your first volley deep to the weak side of your opponent. Close following the line of your ball and then hit a sharply angled or deep volley to the open court. When responding to a ball below the net, hit your volley deep and down-the-line. Close and follow the line of the ball to cover the line and a down-the-line passing shot. Then finish by hitting a sharply angled (short of the service line) or deep volley to the opposite side/corner of the court. Your ability to hit angled volleys (or any volley) will improve the closer you get to the net. Be alert to back off the net in recovery should you not finish the point with your previous volley.
10. In response to an extremely difficult ball shot hit at your feet, use an outside/in pattern with side spin to angle the ball short and down-the-line. Back off the net slightly anticipating a lob (should your opponent be able to run down your volley). Next, hit your overhead or volley to the open court.

Things to know about tennis vision.

1. Tracking of the ball requires a continual shift in focus and orientation between distances. It requires visual acuity and accommodation to maintain clarity of vision as the ball and opponent constantly move in distances both near and far. At a slow pace, the process involves a smooth pursuit tracking system with movement of both the head and eyes to follow the ball. At a faster and standard pace of play, the process requires a series of saccades with little to no movement of the head. A saccade is a rapid, conjugate shift in the point of eye fixation or focus. It involves a visual search strategy of shifting focus not only on the ball but also on the opponent, racquet, court, and other important variables to predict ball flight trajectory, pace, spin, net clearance, bounce, etc. A well-developed tracking mechanism establishes spatial awareness and orientation in relation to the ball, court, and position of your opponent and provides the proprioceptive input required to initiate your response (movement, stroke pattern, shot selection, etc.).
2. The visual search strategy begins with a concept called “quiet eye”. Quiet eye is the final tracking gaze or fixation of focus on your target, ball and/or opponent prior to executing a stroke or stroke sequence or moving in response to a shot hit by your opponent. It serves as the processing agent for determining where and how your opponent is to hit the ball and where and how you hit the ball in response. Better players with a skillful quiet eye focus their gaze on only the salient features necessary for response and execution. They are able to eliminate distractions and focus only on the important components necessary for success. The best players hold their gaze longer and with more deliberate intent than players with less ability.
3. Steady eye control and gaze requires a quiet upper body, quiet mind (shutting out all unnecessary outside stimuli), dynamic balance, postural stability, and a level head position. Similar to how a cheetah first sights and then advances to attack his prey, you need to be locked in and fixated on the task at hand with a steady head position and an unwavering gaze.
4. There are other benefits for a quiet eye. Fixating your gaze on a specific target anchors your vision and promotes your ability to peripherally scan for other important cues. A focused, stable, and longer gaze serves to quiet and slow the mind and improve the ability manage stress during competition.
5. So, what does this mean? In simple terms for tennis, tracking follows a three-step process. The process begins with a visual “quiet eye” assessment of relevant cues to predict the pace, spin, trajectory, and direction of the oncoming shot just prior to actual contact by your opponent. The next step is to follow the initial flight of the ball (with a “soft” focus) after contact to confirm and recalculate as necessary your initial assessment of ball direction and characteristics. The third step requires a saccadic redirection and a more narrowing of eye focus from the initial flight of the ball to your predicted interceptive point of contact with the ball (or where you now expect to hit the ball after factoring all other variables including your corresponding movement and racquet preparation).
6. There are factors and conditions to potentially hinder your visual acuity, recognition, spatial awareness tracking on the court. Vision and spatial awareness can be distorted by positioning on the court. An opponent who plays tighter to the baseline or inside the baseline (for example in returning serve) tends to shrink the court from your perspective and can cause your shots to fall short. Likewise, an opponent positioned further back behind the baseline can lead to a misjudgment of court depth and location of the baseline and cause you to overhit. Judgement errors can be compounded on clay composition courts when lines get covered by court material. The difficulty in judging depth based on positioning in relation to the baseline and net creates a potential obstacle to performance but also a potential opportunity. You can vary your positioning to disrupt the tempo and rhythm of your opponent(s).
7. Vision can be distorted by the court lines and fixtures (particularly the net), viewing background and play on adjacent courts. Targets on the court can only be viewed by looking through the net. This can inadvertently draw your shot line on a trajectory path through the net (which of course, is a big problem in tennis). The alternative is to use net clearance as your target and vary the height of net clearance depending on your position on the court. The net, specifically the net center strap can be used as a positive visual target reference. For example, directing your shots over the center strap helps to define cross courts angles.
8. A direct midday sun can hamper performance particularly for the serve. Means to deal with a difficult sun for the serve include wearing sunglasses and/or a hat with a visor, altering your starting position, opening or closing your stance (position in relation to the baseline), using your tossing hand to shield the sun and taking pace off the serve (preferably with spin) and/or modifying positioning and tactics after hitting the serve to provide more time to recover from any temporary blindness or loss of vision before you are required to hit your next shot. Shadows and diminishing light conditions can also be disruptive. Hitting out of a shadow or into a shadow can distort vision, time and shot recognition. Ball judgement requires more focus and advanced tracking skills (accomplished mostly by more time on the court). Tactics to use the sun to disrupt rhythm and shot execution include lobbing into the sun and taking time away by playing tighter to the baseline to return serve and/or closing after hitting the return. Similarly, manipulate your shot pace and directional targets, lines, angles, and trajectories to take advantage of shadows and changing light conditions.
9. How do you train your eyes for better vision tracking, recognition, timing, and spatial and positional awareness? There are several off-court options. Begin by training the eyes to follow a moving object (such as the tip of a pen held in your hand) without moving your head. Follow the tip of the pen into the tip of your nose and out to arm’s length and then up and down, diagonally up and down and left and right. Alternatively, track the tip of the pen by moving both your eyes and head together left and right, diagonally left and right and up and down. Next, train the eyes to switch focus between targets of different distances (one up close and one more distant). Switch your vision back and forth from the tip of the pen (held up close) to a more distant target. Establish a clear focus before making each switch. Increase the number of repetitions and decrease the interval of time between each switch as you get more proficient. There are other more sophisticated computer apps, tools, and games to improve vision. There are drills or games to test peripheral vision where subjects are asked to focus their gaze on a central, fixed target and then identify objects that randomly enter or appear in their peripheral field of vision. There are interactive “Whac-A-Mole” type games to test vision and reflexes where subjects touch objects on a panel or board when they light up or when they light up according to a specific pattern. Or you can keep things simple and use a tennis ball or multiple tennis balls in toss/catch and juggling games with a friend or coach to improve hand-eye coordination and ball-tracking skills.
10. Training vision also requires time on the court hitting balls and responding to balls hit from different angles and court positions. To improve both vision and timing in a live-ball rally, recite out loud “bounce” each time the ball bounces and “hit” when you contact the ball. Announce “forehand” when you recognize a shot is directed to your forehand and “backhand” when you recognize a shot is directed to your backhand. Use the court lines to divide and number the court into four quadrants and then announce which quadrant (1, 2, 3 or 4) you expect the ball to land each shot. Work to improve your ability to pick up early cues and reduce the time it takes to recognize shot trajectory, direction, and depth. Other options to improve tennis vision and reaction time include two ball rallies, maintaining rallies from inside the baseline, returning serves from a server hitting serves from inside the baseline and hitting balls with one eye covered to train each eye independently and to ensure you are not relying on one dominant eye to track the ball. The important thing to remember is that your tennis vision can be improved with regular training and emphasis during hitting sessions and play and that there are options to make this training and hitting more interesting and fun.

1. What are the ways players can cheat? Players can cheat with a line call by deliberately calling a ball out when they clearly saw the ball in. Players can delay or not make a call for a ball they clearly saw as out after waiting to see if their return in response to the shot is in (or worse after waiting to see if their return in response to the shot is a winner). Players can call a let for an unreturnable serve or not call a let if their return of serve is hit back for a winner. Players can delay by taking too much time between points, during changeovers and/or between sets. Players can attempt to unreasonably rush their opponent by serving before their opponent is prepared to hit the return. Players can feign injury or take an unnecessary bathroom break to buy time, disrupt rhythm and negate momentum gains by their opponent. Players can create diversions such as unnecessary movement just prior to when their opponent is attempting to serve. Players can be disruptive with excessive, strident and demonstrative celebrations after winning a point or tribulations after losing a point. Players can deliberately manipulate (change) the score. Players can violate the rules by not admitting to a double bounce or being hit (or grazed) by a ball. Players can also cheat in the form of projection by accusing their opponent of cheating. There are probably other ways by which players can cheat but this account above covers the most obvious forms of cheating.
2. You should not be quick to assume your opponent is cheating or even to question a call. Most players do not cheat or do not intentionally cheat. Everyone makes bad calls and bad non calls. In most cases, bad calls tend to even out with no clear advantage or disadvantage to one player or the other.
3. What prompts players to cheat? It could be that players who cheat have a tilted moral compass but generally an explanation as to why players cheat requires a more in-depth analysis. One explanation is that players who are more inclined to cheat or make tight line calls hold the belief that most people in general particularly in competitive situations will look to take advantage, exploit vulnerabilities and weaknesses, bend the rules and be dishonest if not confronted or do not perceive any adverse consequences for their actions. With this mindset, the decision to call a ball that just catches the line out becomes more of a retaliatory or preemptive response and is justified since “If I do not call close balls out, I will get burned at the other end by an opponent who definitely with have no hesitation to cheat given the same circumstances.” Players also cheat from a fear of losing or from an extreme determination to win at all costs. In a distorted desperation to win, players can be swayed to make bad calls or can convince themselves in the righteousness of their calls even when there is legitimate doubt. Players whose motivation and identity is closely tied to winning and losing versus more process-driven players may be tempted to cheat particularly when losing to a player they perceive to be inferior in talent. Players who are more short-term motivated and are less concerned with the long-term consequences of bad behavior such as their standing with peers can be more inclined to cheat or make bad calls.
4. If you accuse your opponent of cheating or in observing a match believe you are witnessing a player cheating, be advised that your eyesight may be distorted by the angle and distance by which by observe the ball. Your eyesight can also be distorted by how you track the ball. Following the ball with your eyes versus fixing your focus on the line or bounce can yield different results and outcomes. Understanding your potential fallibility in accurately calling balls on the opposite side of the net, the best course of action is to give your opponent the benefit of doubt.
5. Be careful in making accusations. You can legitimately question a call but persisting in questioning calls can lead to a loss of focus. Making claims that your opponent is cheating can also psychologically undermine your effort by excusing accountability for the result. “What could I do, I was cheated.”
6. What should you do if accused of cheating? The best response is to be respectful and not be defensive or antagonistic. You do not want to let accusations play with your head, sap your energy, or adversely impact your focus. At the same time, continue to be firm and decisive in making calls and do not be intimidated into questioning your calls and decisions. The best passive aggressive response I witnessed was when a player in a clay court match after having his calls continuously questioned proceeded without saying a word to circle the bounce of each ball that landed out on his side of the court whether the ball landed two inches or two feet from the line.
7. What should you do if you feel you are being cheated with bad calls? You can begin by questioning a call to ensure your opponent has no doubt about the veracity of his/her call. If playing on a clay composition court, you can ask your opponent to show a ball mark. In both cases, never cross your side of the court to check a call and do not challenge the call further if your opponent is insistent on the call. If it becomes more of a pattern of questionable line calls, you can ask for help from an official or coach (if available) to observe and arbitrate should there be further questions or disputes. You can avoid the risk of a bad call by hitting with higher margin and hitting to big targets. And, if playing for fun, you can choose not to play with this opponent again.
8. As for dealing with other potential issues, it is important to be familiar with the rules to be able to respond from a base of knowledge. How much time is allowed between points, sets and changeovers? What is the process when a player gets injured and what constitutes an injury? What happens when you cannot agree to the score? Without being confrontational, speak up to defend your position when necessary and hold your resolve when challenged. To prevent an incident with scoring, clearly state the score when serving and confirm the score when receiving prior to the start of each point.
9. How do you counsel a teammate or friend who you witness to be cheating or is witnessed by others to be cheating? Your main role as a teammate or friend is to bring awareness and lend support. You can also help to bolster confidence and reassurance in self-worth which in turn, could serve to dissuade any perceived need to cheat. However, if the cheating is particularly egregious, the best response may be an intervention with a measure of hard love.
10. As a teaching professional or coach, how do you counsel a student or player on your roster who you witness to be cheating or is witnessed by others to be cheating? Establish a constructive dialogue. Without being accusatory, state your observations (what you personally observed). Restate your expectations for sportsmanship, conduct and behavior both on and off the court. Enjoin the player in a discussion on how to best deal with the pressures of competition. What are the causes of anxiety that lead to poor decision making? Role play on the best behavioral responses to different competitive situations. Establish processed-based goals to better realign priorities. Of course, you may avoid the need to have these difficult discussions if you have your players or students sign and commit to a sportsmanship pledge prior to the start of training and/or match play.

If you are entering high school and contemplating a decision on whether to play high school tennis (particularly if you are a tournament player and are unsure of the advantages of playing high school tennis versus other paths to develop your game), here are ten plus one reasons to participate in a high school tennis program.

1. High school tennis is fun. Being actively engaged working together collectively with other players who share the same goals and aspirations is fun. The competition, travel to other schools and playing sites, the interaction before, during and after matches and practices with other players on your team all combine to make high school a rewarding and fun experience.
2. There is the opportunity to establish meaningful relationships and friendships. Sharing the same experiences such as the physical demands and the daily regime of practices and matches, pressures of competition, time management and the balancing of course work loads and other school commitments with team requirements and expectations create a common bond and a unique connection with other players on your team.
3. You get coaching support not only during practices but also during match play competition. Coaching can help overcome adverse momentum swings and mental obstacles characterized by the nature of the sport. Tennis is a tough sport requiring focus, mental toughness, and resiliency. There are times when all players get distracted, lose focus, and experience a loss of confidence. A coach who is not conflicted or bound to you by financial ties who interacts with you daily and knows your strengths as well as your weaknesses, vulnerabilities and insecurities can be an invaluable resource in getting you through rough patches on the court. Help could be as simple as a particular trigger word or general words of encouragement or it could be more specific and concrete such as strategic and/or technical advice on how to establish or reestablish rhythm, timing, composure and/or momentum.
4. You benefit from the support of your teammates to improve your playing skills and match play performance. Your teammates can provide inspiration, motivation, and encouragement to bring your game to a higher level.
5. You will develop complimentary/cooperative hitting skills (perhaps one of the most undervalued skills in tennis) in hitting with other players on your team. It begins with the ability to stay in a rally (get the ball in play) to extend rallies and execute specific shot patterns and progresses as you become more proficient to the ability to adjust your pace, spin, depth, and other controllable variables, mirror the pace, trajectory, spin, etc. of your hitting partner and vary your playing style in different role playing and hitting assignments as required for the benefit of players on your team. Acquiring these complimentary/cooperative hitting skills will not only will help your teammates but will also help you in your skill development and ability to both establish and disrupt rhythm. Plus, in acquiring these skills you will hopefully learn how to become the most valued and sought after player in tennis, a “player” with complete skills who finds joy and benefit in hitting with anyone regardless of level and playing style and genuinely sees the value of supporting others in their efforts to improve their skills.
6. You get to support your school and the athletic program at your school. Achievements take on a greater significance when playing for more than just yourself. Participation alone demonstrates a commitment to your school and commitment to the values established by your school.
7. You gain recognition, respect and acknowledgement for your commitment and effort with your peers. Your standing in the high school community is enhanced by your selection to the team.
8. Play other sports? Tennis provides cross training benefits for all sports. Tennis develops hand eye coordination, complex movement and footwork agility, dynamic balance, linear/multi-directional speed, strength, endurance, flexibility, core and shoulder stability and explosive and reactive power.
9. Your game will develop and improve with the commitment of tennis five to six days per week for the duration of the season. You will have the opportunity with the commitment of deliberate, disciplined, and purposeful practice and match play competition to develop lifetime playing skills and the foundational skills necessary to play tennis at the college level and/or play competitive tennis in adult and adult age-group leagues, tournaments and events.
10. There is an opportunity to take on a leadership role as you advance in grade and gain seniority on the team. Through your actions and leadership by example, you can bolster player confidence and development, elevate team spirit and enthusiasm, build team cohesion, ensure player inclusion, promote a culture of continuous improvement, excellence, and purpose, and most importantly, make things fun. You can take on specific roles such as assisting the coach and/or coaching staff in welcoming and mentoring new players, communications, marketing, public relations, planning, and logistics. Through the process, you can learn team dynamics and how to collaborate, contribute and interact as an integral member of a team, an invaluable skill that can serve you well in life and any future occupation or profession.

Plus…

Your prospect for college admission (whether pursuing tennis at the college level or not) is enhanced by your commitment and participation in high school tennis. Your high school tennis achievements and the achievements of your team also improve the possibility for recruitment by college coaches for play at the collegiate level. Play on a high school team demonstrates a high level of dedication to the sport of tennis. It also demonstrates your ability and willingness to interact in collaboration with your teammates and coach to achieve the collective and individual goals of the team. For the higher-level player, participation on a high school team shows a willingness to share the spotlight and sacrifice personal ego and self-interest for the advancement and betterment of the team.

Included below is a layout with options and progressions for an ideal warm-up or start to your practice to prepare for competition (applicable for two hitting partners or a group or team of players).

1. Dynamic stretching. Tennis is a difficult and physically demanding sport requiring complex coordination and movement, dynamic balance, linear/multi-directional speed, strength, endurance/stamina, flexibility, core and shoulder stability and explosive and reactive power. To prepare for the complexity and variability of the game of tennis, the warm-up should begin with dynamic stretching (continuous movement patterns operating in multiple anatomical planes to activate and engage the body in preparation for more strenuous effort). Start with more stationary patterns such as arm circles, bow draw torso twists, bend overs, side lunges, squats and split squats. Progress to more movement-based patterns such walking lunges with arm drivers, walking lunges with twists, walking knees to armpits, walking high knee pulls and monster walks. Then add complexity to include more footwork and plyometric patterns and sprints such crossover steps, side shuffles, carioca steps and high knee, A, B and C skips. All patterns should be performed at a moderate to submaximal level of intensity. The focus should be fluid and elastic controlled movement.
2. Groundstroke focus. Start with a short court groundstroke rally with players positioned at or just past the service line. Players should aim for a target midway between the service line and net. Hit with soft hands and a full swing. Start slowly and then accelerate with a fluid complete swing. Hit at a compatible and manageable pace. Maintain active feet. Establish down-the-line and cross-court hitting lanes/patterns. Set consecutive rally requirements or goals of x number of shots or x seconds (minutes). For added difficulty, when hitting cross-court, use only your outside stroke or inside-out stroke. When hitting straight ahead on a full court or down the line on half the court, hit using only your outside stroke or establish a cross-court/down-the-line (alternating forehand-backhand) pattern. As a graduated length process, follow the same groundstroke progression from a 3/4 court position aiming for the service line and then from the baseline with the goal of hitting past the service line. New to tennis? Start with an underhand toss and catch exchange. Progress next to a drop hit and catch exchange (alternating roles every x number of shots) before working up to a full rally of two, three, four and more shots.
3. Volley focus. For the volley, start with a volley-to-volley exchange. Progress to a tap volley to short-court groundstroke rally. Keep the volley short of the service line. Next maintain a volley to baseline groundstroke rally with the goal to hit the volley past the service line. Establish down-the-line and crosscourt hitting lanes/patterns. Set goals to keep it going consecutively for x number of shots or x number of seconds (minutes). For more advanced play, execute alternating forehand and backhand volley, all forehand volley, and all backhand volley sequences. Rotate positions and roles accordingly.
4. Volley and groundstroke transitions. Combine groundstrokes and volleys with an up and back accordion-style rally. Start with a volley-to-volley rally. Progress back with each shot transitioning from volleys to groundstrokes adjusting the depth and trajectory of each shot to maintain the rally until you both get to the baseline. Establish a baseline rally and then work your way back to the net. Reestablish a volley-to-volley rally and repeat. Set goals to maintain the complete up and back pattern x number of time or keep it going for x number of shots or x number of seconds (minutes).
5. Overheads (and lobs). Feed lobs from the baseline to be countered with an overhead. Use a countdown (count up) to track success with the overheads. Start at a count of x (i.e., 20). Every time the overhead is hit successfully to a designated target the count goes down by one. Count up by one with every overhead mistake. Work down to zero. To add more pop, require the overhead to bounce up over the back fence (curtain, wall) or to a specific height on the back fence (curtain, wall) or over another established barrier. For advanced play, vary randomly or by design the location, depth, and angular direction of the lob. Similarly, randomly or by design change the required target for each overhead. Announce the required target with each feed (e.g., left, right, short, deep). As with all progressions, periodically rotate roles for overheads and lobs.
6. Serves (and serve returns). Serve to a partner (who can either catch and serve the ball back or reply with a controlled return to the server). Hit serves (and returns) at a moderate pace. Start at a position close to the net and progress with success back to the baseline. Establish four serving stations – halfway between the net and service line, service line, halfway between the service line and baseline and baseline. Set a countdown (count up) target number. Work down to zero at each station. The goal is to establish timing, tempo, and accuracy with a smooth, fluid, and effortless swing pattern. After taking turns to successfully complete these initial graduated length progressions, play out extended serve/return/groundstroke crosscourt rallies. Set a goal of completing x number of rallies of x shots or more. For variation, work on cooperative serve/return/closing patterns and other more complicated serve/return patterns with similar goals for the number of shots per rally and successfully completed rallies.
7. I like to conclude the warm-up with a challenge. For serving, I often run a 40-Serve Challenge. Here is how it works… Use the same eight serving (close to the net to the baseline) stations or locations (four on the deuce side of the court and four from the ad side of the court) established earlier in the warm-up. You serve counting down (or counting up) from five to zero through each of the eight serving stations. Every time you make a serve the count goes down by one. Every time you miss a serve the count goes up by one. You continue serving until you get to zero at each station. After you get to zero at one station, you then move to the next station to begin another count down to zero until you complete all eight stations. You count the total number of serves you hit (in or out) to successfully count down to zero through all eight stations. The goal is to make 40 serves in a row and get a perfect score of 40. Miss one serve and the best you can score is 42. Miss two serves and your score is 44. If competing against other players, the challenge is to see who can get a score of 40 or the lowest score. Challenges can feature basic high percentage rallies where the focus is consistency and patience. I have established 500 Ball Clubs and 1,000 Ball Clubs with many programs and teams. To become a member, you need to sustain a rally of 500 or 1,000 shots in a row (without an error). For another rally challenge with four or more players, start by positioning two or more players on each side of the net. Players alternate with their partner or teammates after hitting each shot. The goal is to see how long the rally can be sustained in a row without an error. For more difficulty, maintain a cross court rally and require players to run around a cone on the opposite far corner of the court before returning in line. With four or more players, you can also set up rally game challenges where pairs or groups of players vie to the be first pair or team to hit x number of consecutive shots or be the first pair or team to complete a shot sequence x number of times. Challenges can be quite complex as players advance in skill. A “killer” one I use for more advanced players is a continuous loop sequence which requires one player to direct groundstrokes and lobs as designated to a second player who must hit two volleys, run down a lob on the bounce, close back in after retrieving the lob to repeat the second loop of the pattern with two more volleys. The goal is to keep the rally sequence going as long as possible (two, three or more complete loops).
8. The goal for all progressions is to establish consistency, rhythm, and timing. The pace of all rallies should be controlled and moderate at a compatible pace and tempo. The focus for the volleys is a centered, balanced hitting position with core stability, quiet upper body and hands, “soft” hands, active feet, and precise racquet head control. The focus for all other strokes is a centered, balanced hitting position with core stability, active feet, proximal initiation (loading) and elasticity, fluid and effortless stroke pattern, length through the hitting zone, whole body synchronization and integration with and a broad range of motion and an exaggerated complete finish to each shot. It is not about hitting or moving at a maximal level of intensity. It is about discipline and active engagement of the mind and body in preparation for more intense, competitive play to follow.
9. There is flexibility on how to structure this warm-up. You can streamline the timeline to a commitment of 10 minutes or lengthen the process to 60 or more minutes. There are options to change the sequence order (i.e., work on volleys before groundstrokes), streamline or eliminate certain segments or spend more time with one specific aspect or theme (particularly if the play or practice to follow is similarly focusing on the same aspect or theme). Another option is to set a goal to complete each segment or all segments in a specific amount of time. If there is a team or group of players on multiple courts, you can set up competitions on who can be the first to accomplish a specific pattern in x number of shots, hit a consecutive rally of x number of shots, or complete requirements and targets for one entire segment (i.e., groundstrokes) or all segments combined. For teams, it is beneficial for players to establish the warm-up as a set routine that can be accomplished without any guidance or minimal guidance from a coach or professional.
10. How do you make hitting for consistency and repetition fun? The key is engagement (how attentive and actively invested players are in the process) and how you structure practice and your time on the court to be more engaging and fun. The variety, progressions and general flow to this warm-up routine make the process more engaging and fun. The general format of collaborating with another player to reach goals and targets for consistency and execution of different patterns plus having the opportunity to compete against different pairs or teams of players to be the first to reach specific goals and targets make the process engaging and fun. Introducing challenges of increasing complexity and difficulty is another way to better engage players in the process and to make it fun. Being creative with the flexibility to change things as necessary and to add different dimensions to your hitting time can also make the process for engaging and fun. The goal of any warm-up is to prepare players for technical and/or competitive-based training and ultimately competition by improving focus and concentration, body awareness and movement, racquet skill proficiency, consistency, and the ability to execute basic patterns. To the extent the process can be fun, the better the results and more likely players will want to invest more time hitting and playing.