USPTA Texan - Fall 2019

FALL 2019

RETREAT

GRAND PRIX

WORLD CONFERENCE

INSIDE...

PAGE PRESIDENT’S

2

MESSAGE

PAGE From Around

5

the State

PAGE viva

10

las vegas!

PAGE Healthy

16

Habits

PRESIDENT’S MESSAGE

A big Texas “Howdy” to to my fellow USPTA Professionals!

PRESIDENT

Craig Bell

5201 Westgrove Drive Dallas, Texas 75248 972-931-4950 cbell1360@aol.com REGIONAL VICE PRESIDENT

Jenny Gray

2510 Onion Creek Parkway Austin, Texas 78747 512-291-8846 jgray@onioncreekclub.com 1st VICE PRESIDENT

Matt Watson

2214 Prestonwood Drive Arlington, Texas 76012 mwatson@tbarmtennis.com 2nd VICE PRESIDENT

Mel McRee

3400 Mesa Road Lubbock, Texas 79403 806-786-2660 Mel@lubbockcc.org 3rd VICE PRESIDENT

Kelly Marshall

200 Cimarron Hills Tr. Georgetown, Texas 78628 512-786-8738 Kmarshall@cimarronhills.com SECRETARY

Adrien Chabria

1912 Abrams Rd. Dallas, TX 75214 214-232-5237 adrien@lakewoodcc.com TREASURER

Chris Singer

4511 Briarwood Road Tyler, Texas 75709 903-525-0020 csinger@cascadesoftexas.com PAST PRESIDENT

David Webb

7111 N.E. Loop 820 North Richland Hills, Texas 76180 817-427-6680 dwebb@richland-tennis-center.com EXECUTIVE DIRECTOR

Charlotte Wylie

2113 Winding Creek Drive Keller, Texas 76248 888-445-0505 charlotte.wy.ie@uspta.org

I

At the USPTA General Membership Meeting two USPTA Texas Professionals received National Awards -- Congrats to: Betty Sue Welch who received the USPTA Star Award and to Sally Frame who was the recipient of the USPTA Industry Excellence Award.

Great effort ladies and I know both of you are very deserving of the awards you received!

hope you had a GREAT summer and are ready for some cooler fall temps! As I’m writing my President’s message, it is still on the warmish side of the thermometer but I know really soon we’ll be experiencing “Indian Summer” temperatures which should be right around the corner.

I wanted to say “Thanks” to all the Craig Bell “Thanks” to Chris Singer for USPTA Texas Pros who attended the organizing and orchestrating the 2019 USPTA World Conference in Las USPTA Texas Junior Gran Prix which was held Vegas September 23rd - 27th. I know I had a great September 13th – 15th at Newk’s Tennis Academy time seeing and talking the Great Game with those in New Braunfels where twelve teams from all in attendance from all over the USA and a few over the state met and played the Great Game. I outside of the country. A Big “Texas Sized Shout know that the weather cooperated this year and Out” to Charlotte Wylie who kept all of us on the all 216 junior tennis players had a terrific time straight and narrow and to Jim Sciarro for planning in New Braunfels at the annual mid-September a really awesome Texas party at Battista’s Hole In classic! Also, a huge “Thanks” to all pro’s\coaches the Wall Restaurant which was just a stone’s throw and parents who attended the Jr Gran Prix – I know from the World-Famous Las Vegas Strip. there were lots of these people in attendance as well and we really appreciate your continued This was my first trip to Las Vegas in right support all these years! at 35 years – whew, I hardly recognized the place! I thought the Westgate Hotel (the old Las Lastly, please mark your calendars for the 2020 Vegas Hilton) was a nice choice for our annual Annual USPTA Texas Convention which is just convention. The Westgate is going through a few around the corner on February 20th – 23rd (it’ll renovations at this time, but my room and all the be here before you know it!). You won’t want parts of the hotel I frequented were in really good to miss out on all the educational seminars that shape. Also, I thought the seminar presentations Matt Watson and Mel McRee are lining up plus were well planned – with interesting speakers all the abundance of networking opportunities up and down the lineup with a special “All Ladies available in Horseshoe Bay with fellow USPTA Speakers Day” held on Tuesday, September 24th Texas Professionals like you and me towards the which seemed like a real hit to those in attendance. end of February 2020. This will truly be a “Can’t Miss Event” with our good friends and partners at Our USPTA Executive Committee Meeting which USTA Texas!

Charlotte, Jenny Gray and myself attended, prior to the start of the World Conference, was very Have a Great rest of the “Indian Summer” and informative and my main takeaway from the I look forward to seeing everyone at the 2020 Executive Committee meeting is we are financially Annual USPTA Texas Convention at Horseshoe Bay in pretty good shape heading in to 2020 and with on February 20th – 23rd. a few more details being ironed out about the education process which really goes into place in Sincerely, 2021. Once again during the ExCom meeting, the Craig Bell USTA powers that be continue to re-iterate they do craigbell@benttreecc.org not want to be in the business of teaching tennis cbell1360@aol.com – that is what USTPA is all about. All in all, I’m still 214-762-4691 (cell) thinking this should be a good partnership moving forward between USPTA and USTA. 972-931-4950 (tennis shop)

COMMITTEE

DATES THAT RATE!!!

2019

CHAIRPERSONS

Awards

Mel McRee

Division Conference

Kelly Marshal

Education

Matt Watson

Ethics/Legal

Tommy Connell

Diversity & Inclusion

Jack Foster

Finance

Chris Singer

Jr. Development

Chris Singer

Lessons for Life

Dennis Reblin

Long-Range Planning

David Webb

Membership

Tom Ingram

National Convention

Jim Sciarro

Nominating

Rex Cuajunco

Regional Directors

Jenny Gray

Sport Science

Bob Haugen

Testing & Certification

Tom Ingram

USPTA Adult Leagues

Jim Sciarro

U30

Eli Sepulveda

USTA Liason

Van Barry

NOVEMBER 8-10 15-16

USPTA Hard Courts Tournament Berry Creek Country Club

(Georgetown)

Certification and Testing Exam – (full test) Lakeside Country Club

(Houston)

DECEMBER 13-14

Certification and Testing Exam – (full test) Bent Tree Country Club

(Dallas)

JANUARY 17-19

USPTA Texas Adult Team Championships Various Clubs

(Houston)

FEBRUARY 20-23

USPTA Texas Annual Conference Horseshoe Bay Resort (Horseshoe Bay)

FROMAROUNDTHESTATE...

Regional Directors needed for Brazos Valley, Houston & Corpus Christi. If you are interested in providing information and updates for any of these areas contact Charlotte Wylie at charlotte.wylie@uspta.com.

AUSTIN Kelly Marshall 512-763-8700

The pro’s in Austin are really excited to welcome Jessica McMIllen back to CATA as the Director of Juniors, her responsibilities will include junior team tennis and Austin’s Gran Prix tournaments. In the not so distance past Jessica was responsible for having one of the largest JTT programs in the country and she did that by working so closely with all area professionals and did a great job of helping pro’s to network. If you need help with anything involving juniors in our

CENTRAL TEXAS Julien Curatella 254-498-6379

What is going on in Central Texas and a look at 2020: Waco sent a team to John Newcombe’s tennis ranch for the Junior Grand Prix State championship and placed 5th in the big market. Junior Team Tennis is under way for the fall season; good attendance is expected in that

area reach out to Jessica!

Jenny Gray recently accepted the job as the Director of Tennis at Berry Creek Racquet Club. You should check her facility out when you play in her upcoming USPTA Hard Court Championships November 8-10 at Berry Creek Racquet Club. Find the registration info at USPTA.com.

Congratulations Jenny and good luck directing the tournament!

Chris Anderson announced his retirement from tennis teaching and will be leaving Great Hills Country Club in the coming days. We appreciate all the lives you changed and tennis you spread throughout program.

Ridgewood Country Club hosted the 4th annual adults and kids U.S. Open mixer. Over 100 attended!

Waco hosted its first Pro-Am showdown, hosting the Bryan Brothers, Sam Querrey and Mardy Fish! This project was a collaboration of ProLinkLive, Ridgewood Country Club and Baylor University.

The Waco Tennis Association (WTA) continues to provide equipment to 12 elementary schools for Tennis

the years too an uncountable number of junior players. So many of these kids started and continued to play collegiately and on the professional ranks. Thank you, Chris, for being such a great coach and mentor to so many in this sport.

We wish you all the best!

Central Texas (Georgetown actually) was recently the host city for USTA Texas Tennis Summit. The event consisted of several presentation for coaches and the community, awards dinner and tournament directors workshops. Lots of great people spent the weekend immersed in tennis!

units in PE, Host local play days for elementary schools, provide low cost adult mixers, sponsors the area’s Junior Grand Prix Tournament Circuit, and the list goes on…

We will have a meeting with the USTA captains and the teaching pros of the area to strategize spring and summer leagues and discuss how we can combine forces to help grow the game. We look forward to beating last year’s number in all programming and age demographics!

DALLAS Adrien Chabria 214-821-8440

Dear tennis coaches, players and fans across the great state of Texas, Summer 2019....had no shortage of remarkable camps, leagues, lessons, tournaments, and travel in Texas!

Memorable moments include the Summer Retreat at T Bar M and Bent Tree CC, the Dirk Nowitzki Charity event at SMU, the various high-level UTR events, and of course the Texas Slam in Abilene.

Upwards of 200 juniors enjoyed the USPTA State Championships at the John Newcombe Tennis Ranch September 13-15! Looking forward to an even more active fall, with more excellent tennis in the form of ITA Regionals, and of course Dallas Tennis Association leagues and TCD Mixed Doubles and Women’s Doubles.

Thanks for making Texas a truly remarkable place to be a tennis player, coach, and fan!

FROMAROUNDTHESTATE...

FORT WORTH Laura Gilbert 817-312-2045

Three (3) north Texas facilities received 2019 USTA National Outstanding Facility Award!

To the right, a picture of the award recipients (all USPTA): left to right: Soldier Spring - Weatherford Mark Davis, Ken Bryson, SMU - Rex Cuajunco, TBARM - Matt Watson

Oracle has added 3 new professional tournaments in Texas: Oct 13-20 Waco Mens and Womens Oct 20-27 Mens at TCU, Women at SMU Oct 28-Nov 4th , Tyler at Tyler Athletic and Swim

SAN ANTONIO Dan Cantu 210-355-1336

Nothing to report.

VALLEY Andy Carter 956-412-4100 x104

The Rio Grande Valley Tennis Association put on another successful summer USPTA Junior Gran Prix series of tournaments.

It culminated with the state

WEST TEXAS Cody Chapman 432-296-1650

Nothing to report.

tournament at The John Newcombe Tennis Ranch September 13-15. The South Texas Team placed 2nd.

The Harlingen Country Club $25,000 Pro Circuit Tournament just finished their 17th year on The Pro Circuit ITF World tour calendar. Champion ATP 716 ranked Govind Nanda of The United States defeated

Adrian Andreev ATP ranked 955 of Bulgaria. Americans Harrison Adams & George Goldhoff defeated Jaime Bendeck of Honduras and Timo Stodder of Germany for the doubled championship. A portion of the proceeds went to The Sunny Glen Children’s Home of San Benito.

Over Sixty Attend USPTA Texas Summer Retreat!

Over sixty (60) Texas tennis professionals descended on TBarM Racquet Club for the USPTA Texas Summer Retreat August 16 – 17, 2019. Between a specialty course, seminars, Padel, Golf and Pickleball there was plenty of fun for everyone!

We kicked the weekend off with a specialty course by Scott Mitchell followed up with afternoon seminars. There was a Padel Mixer Friday afternoon followed by a fajita buffet poolside at TBarM. Needless to say, there were poolside shenanigans offered up by board members Matt Watson and Mel McRee. Not sure who won the diving competition, but Mel was the definite winner in the swimming races!

On Saturday there were more seminars with golf in the afternoon for those diehards who could brave the searing temperatures. The day wrapped up with Dinks and Drinks; a pickleball social with pizza and beer.

Our Story A passionate company with unique history

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Then & Now CEO Pat Shields and Founder Jim Fromuth

Today, we have a 25,000 sq. ft. warehouse. On a busy day in August, UPS trucks are lined up outside waiting to load more than 800 packages. Although bigger, we are still a family-owned operation with more than 70 employees who share a passionate drive for tennis and helping our customers.

USTA National Campus Pro Shop

Since 2006

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For more then 10 years we have provided Nike product to USPTA members. We are proud of our relationship with an exclusive community of tennis-teaching professionals and coaches promoting excellence in the tennis industry. USPTA members receive a 30 percent discount off retail prices when purchasing Nike goods through Fromuth.

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IT’S A JUNIOR INVASION AT NEWKS!

The USPTA Texas Junior Gran Prix State Championships were held at John Newcombe’s Tennis Ranch in New Braunfels September 13 – 15, 2019. Over two hundred (200) kids, coaches and chaperones descended on Newks for a fun filled weekend of tennis. Twelve (12) teams from across the state competed in a round robin format. Austin Blue came out on top with 617 games won and Austin Red won their pool with 646 games won. The West Texas kids and Austin Blue also received Sportsmanship Awards.

USPTA Texas board members Chris Singer, Craig Bell, Adrien Chabria and Mel McRee really pulled together in the weeks leading up to the tournament to ensure that the kids had plenty of tennis to play and a copious amount of fun!

The USPTA World Conference was held in Las Vegas, Nevada September 22 – 26, 2019 at the Westgate Resort Las Vegas Resort and Casino. The USPTA World Conference is the world’s largest gathering of tennis professionals, industry leaders and representatives, manufacturers, wholesalers and media. In addition to the educational seminars, USPTA Texas leaders attended the biannual Executive Committee meeting.

Of course, USPTA Texas was represented in a big way with over 45 tennis professionals many of whom attended the USPTA Texas division party held at Battista’s Hole in the Wall Italian Restaurant.

Thanks to our ultimate party planner Jim Sciarro for finding such a great place for us to have dinner and catch up with our fellow Texans!

The USPTA national awards were given out at the annual awards luncheon on Wednesday, September 25, 2019. Texas members Betty Sue Welch was honored with the national USPTA Star award and Sally Frame was honored with the USPTA Industry Excellence award. Congratulations to both great Texans!

SAVE THE DATE! USPTA Texas Annual Conference February 20 – 23, 2020 Horseshoe Bay Resort Horseshoe Bay, Texas

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SALLY FRAME WINS 2019 USPTA INDUSTRY EXCELLENCE AWARD LAS VEGAS – The United States Professional Tennis Association held its Awards Lunch on Wednesday during the 2019 USPTA World Conference presented by Havana Bob’s at the Westgate Las Vegas Resort & Casino. Sally Frame of Richardson, Texas, was presented with the 2019 USPTA Industry Excellence Award.

The USPTA Industry Excellence Award is presented to members that take both an altruistic and entrepreneurial attitude toward their careers, building programs that bring tennis to more people and growing a successful tennis business.

Frame is the president and director of Ace Tennis Services, which she founded in 2017 and dramatically increased tennis participation in Plano, Texas, with over 21 tournaments and events. In 2018 she created “Wilson Nights,” a nonelimination singles and doubles event for juniors between 10 and 14 years old, and other special doubles events. Frame even organized trips for adults and juniors to professional tournaments in California and Chicago and began coaching at John Paul II High School in Plano.

Frame was presented with the USTA Texas Lloyd Sessions Educational Merit Award in 2018 and has been named USPTA Texas Pro of the Year. She is a USPTA Elite Professional and has been a member for 30 years.

BETTY SUE WELCH WINS 2019 USPTA STAR AWARD LAS VEGAS – The United States Professional Tennis Association held its Awards Lunch on Wednesday during the 2019 USPTA World Conference presented by Havana Bob’s at the Westgate Las Vegas Resort & Casino.

Betty Sue Welch of Dallas, Texas, was presented with the 2019 USPTA Star Award.

The USPTA Star Award is presented annually to members who have dedicated many years to volunteering in grassroots tennis initiatives that incorporate multiculturalism and promote tennis and sportsmanship to the players they touch.

“This award is meant to recognize someone for being a star in their own community,” USPTA CEO John Embree said. “For half a century, Betty has epitomized what it means to be a star. I cannot commend her enough for all she has done for her community through tennis. She is truly an inspiration.”

Welch was named a Star Award recipient for her work with middle school and college tennis teams, as well as with clubs and international tournaments, over the last 50 years. Welch, a USPTA Elite Professional, has been very involved with the Special Olympics ever since tennis was introduced in 1983, and the “Betty Sue Angel Award” is given annually to the Special Olympics tennis athlete that embodies values including friendship, bravery, determination and sportsmanship.

Alex Marcial was also presented with the 2019 USPTA Star Award.

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HEALTHY HABITS

YOUR ULTIMATE 4-WEEK CORE STRENGTH PLAN

By Shana Verstegen We train our core for many reasons: great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits. Gain all these benefits and more, safely and effectively with your own bodyweight during our 4-Week Core Strength Plan.

Remember: A lot more goes into getting a tight and defined midsection than simply doing abdominal exercises. A healthy diet and plenty of sleep are both essential to creating a better athlete and a better body, so continue tracking your food and workouts on MyFitnessPal for overall health and fitness!

4-WEEK YOUR ULTIMATE

CORE STRENGTH PLAN

MON TUE

WED THU

FRI

SAT

SUN

1

2

3

4

5

6

7

Side Plank Hold 10s on, 3s off x 2 (each side)

Side Plank Hold 10s on 3s off x 3 (each side)

Side Plank Hold 10s on 3s off x 4 (each side)

Side Plank Hold 10s on 3s off x 5 (each side)

Side Plank Hold 10s on 3s off x 6 (each side)

Plank Hold 10s on, 3s off x 2

Bird Dog Hold 10s on, 3s off x 2 (each side)

Plank Hold 10s on 3s off x 3

Bird Dog Hold 10s on 3s off x 3 (each side)

WE E K 1 : T H E T H RE E BAS IC S

Plank Hold 10s on 3s off x 4

Bird Dog Hold 10s on 3s off x 4 (each side)

Plank Hold 10s on 3s off x 5

Bird Dog Hold 10s on 3s off x 5 (each side)

Plank Hold 10s on 3s off x 6

Bird Dog Hold 10s on 3s off x 6 (each side)

Front Plank Test Hold up to 2 minutes Side Plank Test Hold up to 2 minutes (each side)

REST

WE E K 2 : A DD TH E C U RL U P AND INC RE AS E S E T S

8

9

10

11

12

13

Plank Hold 10s on, 3s off x 7

Plank Hold 10s on, 3s off x 8

Plank Hold 10s on, 3s off x 9

Plank Hold 10s on, 3s off x 9

Plank Hold 10s on, 3s off x 10

Side Plank Test Hold up to 2 minutes (each side)

McGill Curl Up 10 x 2 second holds

Side Plank: Hold 10s on, 3s off x 7 (each side) Bird Dog: Hold 10s on, 3s off x 7 (each side)

McGill Curl Up 10 x 3 second holds

Side Plank: Hold 10s on, 3s off x 8 (each side) Bird Dog: Hold 10s on, 3s off x 8 (each side)

McGill Curl Up 10 x 4 second holds

Side Plank: Hold 10s on, 3s off x 9 (each side) Bird Dog: Hold 10s on, 3s off x 9 (each side)

McGill Curl Up 10 x 5 second holds

Side Plank: Hold 10s on, 3s off x 9 (each side) Bird Dog: Hold 10s on, 3s off x 9 (each side)

McGill Curl Up 10 x 6 second holds

Side Plank: Hold 10s on, 3s off x 10 (each side) Bird Dog: Hold 10s on, 3s off x 10 (each side)

Front Plank Test Hold up to 2 minutes

14

REST

4-WEEK YOUR ULTIMATE

CORE STRENGTH PLAN

W E E K 3 : D E C R E AS E S E T S, I NCRE AS E I NT ENS I T Y

15

16

17

18

19

20

Side Plank + Leg Raises Hold 10s on 3s off x 2 (each side)

Side Plank + Leg Raises Hold 10s on 3s off x 3 (each side)

Side Plank + Leg Raises Hold 10s on 3s off x 4 (each side)

Side Plank + Leg Raises Hold 10s on 3s off x 5 (each side)

Side Plank + Leg Raises Hold 10s on 3s off x 6 (each side)

Side Plank Test Hold up to 2 minutes (each side)

Plank + Leg Raises Hold 10s on 3s off x 2

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 7s holds

Plank + Arm Reaches Hold 10s on 3s off x 3

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 8s holds

Plank + Leg Raises Hold 10s on 3s off x 4

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 9s holds

Plank + Arm Reaches Hold 10s on 3s off x 5

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Plank + Leg Raises Hold 10s on 3s off x 6

Bird Dog Hold 10s on 3s off x 10 (each side)

Front Plank Test Hold up to 2 minutes

21

REST

McGill Curl Up 10 x 10s holds

W E E K 4 : VOLUME I NCRE AS E

22

23

24

25

26

27

28

Side Plank + Twist Hold 10s on 3s off x 7 (each side)

Side Plank + Twist Hold 10s on 3s off x 8 (each side)

Side Plank + Twist Hold 10s on 3s off x 9 (each side)

Side Plank + Twist Hold 10s on 3s off x 10 (each side)

Side Plank + Twist Hold 10s on 3s off x 11 (each side)

Side Plank + Twist Hold 10s on 3s off x 12 (each side)

Side Plank Test Hold up to 2 minutes (each side)

Plank Walks side to side Hold 10s on 3s off x 7

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Plank Walks side to side Hold 10s on 3s off x 8

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Plank Walks side to side Hold 10s on 3s off x 9

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Plank Walks side to side Hold 10s on 3s off x 10

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Plank Walks side to side Hold 10s on 3s off x 11

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Plank Walks side to side Hold 10s on 3s off x 12

Bird Dog Hold 10s on 3s off x 10 (each side)

McGill Curl Up 10 x 10s holds

Front Plank Test Hold up to 2 minutes

HEALTHY HABITS

The Exercises

PLANK

For maximum strength and endurance gains, hold tighter, more active planks for a shorter period of time. With the forearms on the ground and elbows directly under the shoulders, brace every muscle of your body (especially those glutes!) and hold a perfectly straight line for 10 seconds on, 2–3 seconds off. If you cannot complete a 10-second plank without the hips sagging, move your knees to the ground.

For the weekly plank test, stop when you are no longer able to maintain maximum core tension or when body alignment suffers — there should be constant body tension and ears, shoulders, hips and ankles should be aligned. It is best to do these challenges (and all exercises!) in front of a mirror.

PLANK PROGRESSIONS Plank + Arm Raises

Slide right hand out in front of your body, return, then repeat with the left hand. Ensure there is no rotation or other movement with the plank.

HEALTHY HABITS

The Exercises

PLANK PROGRESSIONS Plank +Leg Raises

Slightly lift and abduct (push away from the body) your right leg, return, then repeat on the left. Ensure there is no rotation or other movement with the plank.

Plank Walks Side to Side

While on your forearms, maintain a straight and active plank while taking a “step” with the right forearm and right leg to the right, and returning with the left forearm and left leg to the left.

MCGILL CURL UP

Dr. Stuart McGill identified three exercises (known as the “Big Three”) that focus on core strength and stability while putting a minimal load on the spine.

The McGill Curl-Up, one of the “Big Three” exercises, differs from a crunch in that there should be no movement from the lumbar spine so as to protect the discs and promote proper posture. Begin by laying flat on your back with only one knee bent. Place your hands under the small of your back to monitor movement, ensuring your back does not touch the floor. Brace the core muscles as if you were about to be punched in the stomach and lift the head and tops of the shoulders, keeping the spine in neutral. For an added challenge, lift your elbows off of the floor.

HEALTHY HABITS

The Exercises

SIDE PLANK

The side plank is another one of McGill’s “Big Three” exercises. Line your elbow up with your shoulder and your shoulder with your hip and heel. With a very tight and braced core, push the ground away from you, staying active in the shoulder joint. To reduce the intensity, perform this exercise as a side bridge from the knees instead of the feet.

For the weekly side plank test, stop when you are no longer able to maintain maximum core tension or when body alignment suffers — there should be constant body tension and ears, shoulders, hips and ankles should be aligned. It is best to do these challenges (and all exercises!) in front of a mirror.

SIDE PLANK PROGRESSIONS Side Plank +Leg Raises

While holding a strong, straight active plank, lift your top leg up about 6 inches and slightly back to engage the glutes. Lower and return.

Side Plank + Twist

Reach your top arm under your body while simultaneously raising hips. Return to a solid and straight plank position.

HEALTHY HABITS

The Exercises

BIRD DOG

The bird dog is a co-contraction of one leg and the opposite arm in the quadruped position. Begin by posturing the spine in neutral, with your hands directly underneath your shoulders and the knees directly underneath your hips. Find a neutral spine and gently brace your core. Sweep the floor with your hand and knee after each 10-second hold.

DRILLS WITH THRILLS TENNIS GROUP DRILL: THE LOB GAME

This tennis group drill is meant for intermediate to advanced players. It is a fast-paced game that can be played by a large group of players. The players line up by the net post to the right of the feeder. One player is designated the attacker. He or she sets up on the centre line between the net and the service line. Another player is the chaser. He or she is the one at the front of the line of players at the net post.

This player runs over to the middle of the net on the other side of the court to tag the centre strap with his or her racket.

After tagging, the coach, from behind the baseline, feeds a lob down the middle.

The chaser runs down the lob, after which, he or she plays the point against the attacker. If the attacker wins the point, he or she remains as the attacker. You can set a maximum number of points in a row which the attacker can win, after which he or she gets replaced. However, if the chaser wins the point, he or she must immediately run around the net opposite the line of players and assume the attacker’s role. The next player in line will now be the chaser and will do exactly the same thing that was done in the previous point. This is a fast paced game.

Players must move the instant after points are won or lost. A lot of the action occurs while the ball is hanging in the air.

Players are encouraged to do whatever they can to try to win the point against the attacker. They can practice their lobs, passing shots and dipping shots. The attacker gets to hone his or her net skills.

TENNIS GROUP DRILLS: DRILL FOR 5

This tennis group drill is a fast paced game that hones players’ doubles skills. This is appropriate for intermediate to advanced players. Two players take position up at net with a third player on the baseline behind them. Two other players stand on the opposite baseline. The coach or teaching pro may be one of the players at net or be feeding the ball from near one of the alleys.

The first point begins with a feed to the forehand of the player on the baseline deuce side. The point is played out. The net players try to win the points with aggressive shots – overheads and different kinds of volleys.

The baseline player behind them will retrieve shots that pass them. The two baseline players on the other side of the net try to win the points with defensive shots – lobs, passing shots and dipping shots. The second point begins with a feed to the forehand of the player on the baseline ad side. In the third point, the ball is fed to the backhand of the baseline deuce side player while in the fourth point the ball is fed to the backhand of the baseline ad side player.

This cycle continues throughout the game until one team wins by scoring at least ten points with a two point margin.

Rotate the players clockwise for the next set. The coach, however, stays in his position throughout the drill.

TENNIS GROUP DRILL: PICK UP 10

This tennis group drill requires at least six players in order to form two teams with a minimum of three players each. The players line up on opposite sides of the court with the first player from each team standing at the centre hash mark on the baseline. The coach spins a racket or flips a coin to determine which team gets the strike.

Ten balls are placed in a basket at the centre net strap on each side of the net. When the coach gives the go signal, the players at the front of each line run to the net. The player with the strike gets a ball and runs back to a marker or cone midway between the service line and the baseline. The player turns and drop hits the ball to the opposing team’s court.

Meanwhile, the player from the opposite team, who had also run forward to the net, must touch the basket and sprint back to touch the centre hash mark of his team’s baseline. Immediately, he or she must turn to hit back the ball. The rally is played out until one team wins the point. Their team now gets to be designated as the strike team.

The players who played the first point go to the back of their respective lines while the players who are next in line begin the whole process again and the game continues. The winning team is the first team to empty their basket of balls.

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