Become a Better Tennis Player Through Writing

Alex Millar | Towpath Tennis Member

Venus Williams states that, “Tennis is mostly mental. You win or lose the match before you even go out there.” After fifteen proud years at Towpath I have grown both professionally and personally. Creating a strong mental game on and off the court has allowed me the freedom to truly express myself as an athlete and person. As a lifelong tennis player, the most rewarding yet challenging aspect of the game is mentality. In life, its about trial and error and I find the greatest part of the sport lies in the individual challenges, whether on or off the court. In order to address the concerns I began journaling, and through that I achieved a strong and more proficient mentality. 

Longtime Towpath member
Alex Millar encourages play-
ers to strengthen their mental
game on court by journaling.

Journaling in many ways is like playing tennis. You are solely responsible for your performance mentally, physically, and emotionally. You leave your mark on the court and in this case, the page. While in tennis you trade shots with your opponent, journaling requires one to trade the racket for the pen. Rallying your thoughts back and forth between yourself and the page. Think of journaling as the practice match for the mental game of life.  

This is how I think, journaling daily is a mental practice of life and of tennis. My method is to find quotes that challenge, inspire, and motivate me to question, understand and relate them to everyday life. It has helped me become a more critical thinker, concise writer and more importantly a stronger tennis player. The greatest benefit of journaling is allowing me to self-reflect on the person I am. As a new father this is something I wanted to pass onto my children. I want them to have an understanding of what thoughts shaped their father, and an offering the same platform to develop the same skills I have instilled in myself. 

Available for purchase at
Amazon.

As my hand writing is notoriously poor, I found abandoning my journals was not an option. Instead I compiled a journal of my top quotes, the ones which influenced and impacted me the most. After that I created a journal quote book titled, Your Thoughts Through Their Words: Daily Quotation Guide Journaling. The best part of my book is each day for a year the reader is set with a quote and an engaging writers prompt. Allow this book to challenge your mind. Personally, I consider the quote as an analogy for a net, and the opponent is the quote/prompt or both if you feel like playing some Australian doubles.  

Towpath will remain my home for Tennis. As a contributor to the community I would like to extend an offer for all readers to access my journal for personal reflection and mental practice at Towpath. Remember to support the club that supports all in the game of tennis in and around Northeast Ohio. Copies are $15, or 2/$20 at Towpath Tennis Center. Another option is purchasing through Amazon though I recommend supporting the club that supports us all in our tennis, and is foundation for the Akron and Northeast Ohio community.

Alex with his wife, Yuriko, and
their 2 kids. 

My sincere hope is this journal can spur self-awareness, discussion, and give you the edge in your next match whether on or off the court. This journal is your court, and make sure you leave it all on it.

(Alex Millar is a father of 2 toddlers (Anna and Chris), and husband of 7 years to his wife Yuriko. He is a USPTA certified pro teaching all ages for the last 12 years. Alex came up the junior ranks at Towpath and went on to play collegiate tennis at John Carroll, as well as abroad in Japan. His next journal, On Court With Your Thoughts: Quote Guided Tennis Journaling, is slated for publication in 2018.)

The best age to start your child in tennis

Kristianne Bontempo | Towpath Tennis Contributor

The best age to start your child in tennis...obviously this is open to debate, but a very relevant topic in my household with young children as I'm sure in yours as well. As long as I can remember, I've had a racquet in my hand. I'm the youngest of 5 children that grew up in a tennis playing family. I never had a shortage of players to hit with, I had the option to play singles or doubles, I played against players better than me, someone was always there putting their two cents in how to improve my game (whether I wanted to hear it or not), and we had a tennis court at our house. I was incredibly fortunate to have that pathway as a child. To not play tennis never crossed my mind. But in most cases, families don't have that clear of a route. And now being a mother of 2, I'm now wondering when do I capture the "right moment" in starting hopefully a lifelong interest?

Kids ages 3-5 enjoy a day of Little Tennis.

You can ask friends, family members, teammates, coaches or check out when certain pros began playing tennis, and you will find a whole range of answers. U.S. Open Champion Sloane Stephens didn't start playing tennis until she was age 9 for crying out loud. So great news is my daughters can still be U.S. Open champions if they start later in childhood; bad news is I'd like to introduce them sooner, but how do I know when they're ready? With USTA's new youth tennis program, Net Generation, the guessing game has become a lot more clearer.

What is Net Generation?

In an effort to make the game more accessible to parents and kids, Net Generation has created a platform for parents and guardians to connect to local programs, as well as seek out all of the information about youth tennis around the country in one location. Designed for kids ages 5-18, you will find on their site certified teaching pros, facilities, instructional videos along with other "how-to's" about the game. This is the first time the sport has had one unified brand for kids interested in playing tennis, so whether kids are introduced by a parent, picking up a racquet at school, training with a coach, playing recreational tennis or competing at tournaments, Net Generation has created a development program with a singular pathway in which all children should follow.

The Pathway

As you grow, so will your racquet!

So often do we hear parents wondering, "Is my teenager going to have to take lessons with a 12 year old if they're the same level? How do I know when my child is ready for tournaments? What do I do if my child wants to play high school tennis but has never picked up a racquet before? What racquet size is needed for my child's age?" The great thing about a singular pathway, is you won't hear a range of answers. The Net Generation curriculum will spell out what skills and knowledge each player should have before moving on to the next color ball, court size and level of play. I remember playing a young boy half my size in high school, and while rolling my eyes at having to play somebody younger, he cleaned house! After that, I was more focused on how many games I could get off of this hot shot. To be the best, you have to play the best--no matter what age!

Certified Pros

What's great about Net Generation, is all tennis professionals who join the program are certified and have passed a background check. Safety is the #1 priority, so that parents can sit back and relax and trust that their kids are in good hands.

Progress Reports

One of the best parts about Net Generation is you'll be able to track your child's on-court progress! In 2018, parents will be able to create an account to check out the latest updates on how their child is doing during lessons. So for those times you won't be able to watch, it'll feel like you didn't miss a thing!

To answer the primary question, the best age to start tennis is when your child shows interest! Tennis is not an easy sport. Hand-eye coordination is key. Some kids will have a knack for it and will pick it up a little faster, but for many it'll take time and dedication to get a good grasp of the game. Therefore, the most important factor is and shall always be their interest level. If they're enjoying their lessons, which Net Generation has devoted it's philosophy to into motivating and inspiring kids by making the game enjoyable at all ages and levels, then your child without a doubt should have a healthy career in tennis.

Secret to a winning lineup

Kristianne Bontempo | Towpath Tennis Contributor

The Men's 3.0 40+ Team captained by Michael Kramer
reaches the final four at the USTA National Championships
in Fort Lauderdale, FL.

With our summer Men's 3.0 40+ Team & Men's 6.0 55+ Team from Towpath Tennis competing in Nationals this year, we once again applaud their effort for making it among the best of the best in the country. This is the 4th consecutive year Towpath has had teams qualify for the National Championships and we couldn't be prouder. It takes quite a lot of motivation and work to get to the national stage, so it's interesting to take a step back and look at how these teams were able to make it each year. Having strong players is obvious enough, however it's not all about having a few ringers on your team. In fact, you may have the strongest team in the league, but you won't get anywhere if you don't know where to place your teammates. In the past we posted an article on How to create a winning tennis team (check it out). While we still stick to these fundamentals in creating a solid team, we did miss something that is kind of important in making a winning tennis team--that is creating a winning lineup!  So where do you start?

1. Roster Likable Teammates - Hate to admit it, but one sour pickle can spoil a team's fun and success. They don't ALL have to like each other, but your team should genuinely get along not only to avoid a toxic atmosphere amongst the group, but also to make players interchangeable in the lineup so that they become indispensable when its time to pull out the big guns.  
2. Singles Anyone? - If you have a full roster with no singles players, then you might have a problem. However, you'll be surprised at who is actually good at singles when they don't even know it. If you have solid singles players then hurray, good for you! But, if you're like many struggling captains who are trying to fill the spot then first look for willing participants, second look for a hacker/backboard player, and third look for somebody with solid ground strokes. Sometimes players might be intimidated to see a young, hard hitter on the opposing side of the court, but truth is younger, harder hitters tend to make more errors and are generally impatient. If you don't think you can find a singles player that will knock their opponent out, then look for someone that will tire their opponent out. Trust me, it works!

   

   The Men's 55 & Over 6.0 Men will compete this weekend at 

   the USTA National Championship in Orlando, FL.

3. CHEMISTRY - For doubles, I'm a true believer that on court chemistry among partners is everything to a team's success. Chemistry is not just about being nice and encouraging to each other, it's about moving well together, speaking the same language (I get you), having the same goal and making each other laugh. Sometimes what looks good on paper may not translate well on court so that's why it's important to practice and switch teams around until you find one that absolutely gels. 
4. The Lineup - Typically, you want to place your strongest doubles team at 1st doubles and then place the rest subsequently after. Makes sense right? Well, if you're able to fine tune your team enough to predict the result (this team has been undefeated, this team has a strong serve/net game, this team can run anything down), then you will have a better idea of where to place your players. 
1. Second Court - The reason I bring 2nd court up first is that many of the most successful lineups include playing your most solid and valuable singles/doubles team in 2nd position--they're dependable for a win 9/10 matches (in theory). 
2. First Court - The most 'intimidating/fearless/powerful' singles/doubles team play well on 1st court for several obvious reasons. They might not always get the win, but they'll have a higher probability to come out on top or at least put up a damn good fight.
3. Third Court - Let me make something clear, being placed on third doesn't necessarily mean it's the 'forgotten/toss up' court. It's just as crucial to get this right since many a time it's the 3rd court team pulling off a win for the match. The difference is you're allowed a bit more freedom when deciding who to play on 3rd. Third court is a great position to play a stronger/weaker player combo, experiment a potential partnership if you're not able to in a practice, or play those backboard/hackers that will make your opponents want to scream in frustration. 
   
5. To Stack or Not To Stack? - Here's the deal, I'm not a fan. I understand if you may want to play around with teams in different positions, or even if you place a team with a lower rating in a higher position because you truly feel they are the stronger partnership. BUT, if you play your 1st singles/doubles team that has remained at 1st singles/doubles all season long, only to now play 3rd court against a particular team, then you're not playing a fair game, which isn't great sportsmanship. Play a fair game, and you will be rewarded. 

There you have it! This will certainly not give you overnight success, but with continual practice and a little luck you'll find that your team will be the one to be reckoned with.

The No Meat Athlete Cookbook

Barbara Youel | Towpath Member & Cookbook Author

The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts – and the Rest of Your Life
by Matt Frazier and Stepfanie Romine (The Experiment, 2017) 

One of my favorite doctors is Michael Greger, who highly recommends The No Meat Athlete Cookbook – “a must for active people and athletes at every level who want to perform at their best, while protecting themselves from disease with whole, plant-based foods.”  Dr. Greger is an internationally recognized physician, author and researcher (How Not to Die), who relies on the science for his recommendations (nutritionfacts.org). How refreshing! He is not beholden to any industry – no dairy, no chickens, no big pharma. Yippee!!!

Co-authors Matt Frazier & Stepfanie Romine re-
invent the athlete's diet with this plant-based cook-
book. 

This book is a real primer in learning how elite athletes do extraordinary things without animal protein or oil.  Yes my friends, sayonara to chicken wings, Thanksgiving turkey and cheeseburgers. And, adios amigos to olive oil, peanut oil, canola oil and all oils.  To escort you through what may be a painful journey is the authors’ very easy labeling system; each of the 125 vegan recipes is clearly identified:

            FF – fast food

            SF – slow food

            SC – slow cooker

            CL – carbo loading

            GF/GFO – gluten- free/gluten-
            free option

            OF/OFO – oil-free/oil-free option

            XS – soy-free

The spectacular color photography made me want to walk, no run to my kitchen and get going. I am particularly interested in the beet (yup, beet) bourguignon (page 125), Greek chopped salad (page 139), cumin-citrus roasted carrots (page 166) and chocolate-coconut-pecan chewy bars (page 220). Yummmmmm. OK, one more I can’t resist mentioning, the sesame-turmeric oven fries (page 173). Woo-hoo!

Chapters are clearly divided into morning meals, hearty meals, greens and dressings, small plates and sides, recovery foods, flavor boosts and desserts.  Helpful guidance on nutrition, stocking the plant-based kitchen and meal planning are interspersed in this cookbook, just right for those of you newbies to plant-based foods.  

The book’s forward by Rich Roll, a vegan-strong and ultra-athlete, and co-author Matt Frazier’s introduction are worth reading before you dive into the mouth-watering recipes. The two make a solid case for the benefits of a plant-based diet for ALL athletes. If it works for the pros it can work for us amateur tennis players; it is at least worth considering, despite our devotion to the all-meat sub sandwich (which contains such awful nitrates and nitrites, I cannot even go there).

Co-author chef Stepfanie Romine is a plant-based yogi and runner. She has expanded her original repertoire of stews, stir-fries, and bean-based meals to more root vegetables, spices and healthy treats for this cookbook. Her creative recipes have been tested on pros and amateurs alike. Food stylists, registered dietitians and new cooks have all vetted these recipes, giving them a “thumbs up!” Who wants to eat food that tastes like packing peanuts? We all want great taste, satisfying mouth feel, and yes, the visual pleasure of anticipation of a delicious treat coming our way.

The recipe format is readable and easy to follow (most fit on one page) but I am not a fan of the informational colored pages with their mixtures of fonts; however, this is really a minor drawback. Overall, I highly recommend The No Meat Athlete!

* Co-author Matt Frazier is an ultra-marathoner. The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts – and the Rest of Your Life (The Experiment, 2017) is available at Amazon, Barnes & Noble, independent bookstores and public libraries. 

Barb Youel, author of First
Serve Cookbook

Towpath Tennis Member Barb Youel author of First Serve: 40 Delicious Plant-Based Recipes for a Year of Tennis Grand Slams & Club Matches, (Lean Green Living LLC, 2017). Copies are available exclusively at Towpath Tennis Center for $15.95 or 2 for $30. You can order yours today at 330-928-8763.

Tennis Player Superstitions

Kristianne Bontempo | Towpath Tennis Contributor

I’d be lying if I said I didn’t believe in superstitions. This past summer season I played a particularly awesome 1^st match, so what did I do? Wear the same outfit (granted I wore a team uniform) along with the same earrings and the same socks. First it happened to be coincidental, but then I kept on wearing them. Hey, whatever it takes to win! I had a great season thanks to feeling like my exact same outfit was my lucky charm.

Rafa Nadal's water bottles have to be 

perfectly facing out.

You’ll see athletes from across all sports with their odd and outlandish quirks, like Hall of Famer Wayne Gretzky who had a specific order of putting on his equipment and the order never changed, or baseball legend Babe Ruth always stepping on 2^nd base on his way out to the outfield, and even Ecuador’s national soccer team calling in a witch doctor to give them extra luck in the 2006 World Cup. Superstitions can be tricky. Sometimes they give you that extra boost in confidence on court, while other times it can be mentally exhausting and detrimental to your game. In tennis, you see this a lot amongst players. It’s not uncommon to see players avoiding stepping on the lines, stepping onto the court with their right foot only, or (like me) wearing the same outfit or certain jewelry for good luck. With the US Open starting, I thought it would be interesting to dive into what some of our favorite pros are superstitious of and see for ourselves if any of these are true. Can you guess which quirk belongs to which player?

No Undies – Realizing he forgot his underwear before his 1^st match at the 1999 French Open, Andre Agassi decided to go commando and won against an incredibly tough competitor. He then went on to win in his only French Open triumph and continued to play without undies for the rest of his career.

Lucky Beard – For several years in a row, Bjorn Borg started growing out his beard in the first round of each Wimbledon tournament. He went on to win each year that he did, (1976-1980).

Watching Teletubbies – Goran Ivanisevic made one of the sport's most unlikely title run in the 2001 Wimbledon Championships by depending on his routine. Not only did he reportedly dine at the same restaurant, sat at the same table, and ordered the same exact meal every night for the duration of the tourney, but he began each day by watching an episode of Teletubbies!

Pulling Eyebrows – I don't know if this was really a superstition or a nervous tick, but Ivan Lendl would be patchy and bald by the end of some tournaments.

Twirling on Court – Svetlana Kuznetsova would often spin 360 degrees on her way to returning serve.

King of Quirks – Rafa Nadal will 1) always walk on court with one racquet in his hand. 2) stay seated until his opponent has approached the umpire at the beginning of a match. 3) make sure his opponent crosses the net before he does on a changeover. 4) perfectly align his water bottles facing the court. 5) place his hair behind each ear and fiddles with his shorts (and butt) before every serve.

Dirty Socks – I’ve heard of a few quirks about the 23 Grand Slam Championista, like having to be the first to shake the umpires hand after a match, or requiring every member of her player box to sit in the exact same spot for every match. But, the most notorious/gross superstition from Serena Williams is reportedly wearing the same pair of (dirty) socks throughout her entire tournament run.

Power of 8 – He’s not perfect people! Roger Federer apparently has an obsession with the number 8. Keep a lookout for 8 towel-rubs after a set, 8 bottles of water (Evian only) and 8 rackets in his bag. P.S. He did just win his 8^th Wimbledon Championship.

Off the Social Grid – Andy Murray owed much of his success in tournaments by going dark on twitter. He went as far as to blame one particular loss of his because he tweeted before his match. 

No Calls Please - Kei Nishikori chooses not to call his parents until the end of tournaments for fear of jinxing his results.

3 Balls Each – Jack Sock becomes completely distracted if each ball handler on his side doesn’t have exactly three balls in hand.

Kissing Tennis Balls – Dominika Cibulkova appears to kiss new tennis balls before serving them, but really she’s smelling them. Cibulkova says she loves the smell, but does believe smelling will give them good luck.

Shower Story – Yes, Novak Djokovic is mainly known for his ball bouncing obsession (his highest number of bounces was 38 bounces), but because players will adamantly shower in the same stall during tournaments, Djokovic will not use the same shower twice.

Strict Serving Routine – 1) Turn back on opponents and focus on racquet strings. 2) Take balls to nominated corner of the court. 3) Walk to baseline, bounce on the spot. 4) Brush hair away from face. 5) Bounce ball twice, slowly. 6) Serve, repeat. You guessed it, Maria Sharapova stays true to her service routine EVERY TIME.

In-Betweener – John Isner doesn’t have an obsession over performing in-between the legs trick shots, but he does bounce the ball between his legs before each serve.

Lucky Ball – Richard Gasquet is known for demanding to serve with the same “lucky ball” after he wins a point.

Nixed Her Superstitions – Sam Stosur used to be controlled by her superstitions, until she kicked the habit. “I stopped being superstitious in 2009 after the (French Open),” she explained. “For the whole tournament (she reached the semifinals), I wore the same dress, the same socks, the same hat – it drove me crazy. Every night, I had to put it all in the wash. Everything had to be the same, even my hair. It was enough to drive you around the bend, so I stopped and now I don’t have any superstitions.”

With many of these players ready to get the ball rolling at this year's US Open, it'll be fun to watch their quirks in action. Also, feel free to share with us what kind of superstitions you follow or have been able to kick. Don't worry, you're not alone!

Playing Collegiate Club Tennis

Kristianne Bontempo with Gretchen Shisler | Towpath Tennis Contributor

While gearing up for classes for your very first (or returning) semester at your chosen university, many of you are also deciding on whether to get involved in one of the many organizations offered on campus and wondering what exactly they entail. Back when I was a freshman at Ohio University, among the half dozen other club activities I was interested in joining, one of them happened to be club tennis. So a few things: 

1) Ohio University does not have a Varsity team.

2) Even if they did have a Varsity team, I wasn't sure I wanted to commit full-time.

3) I might not make the Varsity team.

Obviously all good reasons why I should aim to play club tennis!

As naive as I was thinking I easily had a shot at walking on a club tennis team, little did I know that was definitely NOT the case. Another thing, joining any club is a commitment not a 'come as you please' activity. Long story short, playing club tennis wasn't in the cards for me. However, I still always wondered how everything worked: Do you have to travel? Is it co-ed? Do you play just a season like in high school? How often are practices? Now that I've had the opportunity to talk to somebody with first hand experience on playing collegiate club tennis, I can finally educate myself along with others who are debating on giving it a go!

Gretchen is going into her junior year at Ohio State, and on top of majoring in Marketing and minoring in Fashion Retail, she plays for her school's club Gray (B) tennis team. She played in high school but wanted to continue her experience after learning about the club tennis team during her summer orientation. Trying out on her own was intimidating, but now she can't imagine life on campus without tennis. Some clubs may abide by different procedures but for the most part this is what playing on a club team is generally like: 

Gretchen (far right) plays for OSU's Gray team.

• Most teams have tryouts in the fall. Many schools have more than one club team depending on how many tryout with varying levels or teams that travel while others don't. Previous members may even have to tryout every year.
• Members pay dues (generally most clubs do for one reason or another). Dues will typically cover travel costs as well as uniforms. 
• You are still playing competitive levels of tennis without the commitment of playing Varsity  (NCAA) college tennis. (ie. OSU Club tennis practices 2x/week, tournaments aren’t every weekend and not every player goes to every tournament. Varsity tennis plays and trains nearly everyday and usually has a busy tournament/match schedule during the fall/spring seasons.)
• Great option for players who want to play on a semi-regular basis, without sacrificing other social activities on campus (Gretchen is also a member of a business fraternity and works part-time).
• Teams are co-ed.
• Many universities require a minimum GPA and/or minimum credit hours to be an active club member.
• Teams are active in fund-raising events as well as giving back to their communities, such as volunteering to teach tennis lessons.
• Teams are invited to tournaments around the country by other teams’ captains or by the coordinator for USTA Tennis on campus. Normally, tournaments only last one weekend.
• Matches include (in this order):

                         -One Women’s Doubles

                         -One Men’s Doubles

                         -One Women’s Singles

                                           -One Men’s Singles

                         -One Mixed Doubles

• Each match consists of one set and teams win based on cumulative games, not sets won. (ie. The scorecard could say 30-17 instead of 5-0, etc.). So even if your team is down before the mixed doubles match, they can still tie up the game score forcing a super tiebreaker to determine the winner.
• Matches are no-ad scoring. The receiving team chooses which side will return at 40-40; for mixed doubles, the receiver of the deuce serve is the player of the same gender.
• Substitutions: A team can at any point substitute a player (same gender) into a set. Once a player is replaced, they cannot return in that set. If a substitution occurs in doubles, the remaining player cannot change the side on which he/she receives or the service order. Substitutions are allowed in overtime if a player has not already played in mixed doubles. 
• You will make friends! Not only will you be spending each week with your team, but many teams do social events together OFF the courts as well. Your team becomes like family.

When you hear somebody say, "My college years were the best time of my life," I doubt they're only referring to their coursework. When you're new to campus or just looking for something to do on your downtime, joining an organization like club tennis with others that share the same interest is really the best way to enrich your social life on campus while also staying fit (hello food court)!

How to prevent a mental breakdown on the tennis court

Kristianne Bontempo | Towpath Tennis Contributor

I read about mental breakdowns on the court, I've written about how to avoid them, so when I’m in the middle of a match and am flustered with the inability to hit a ball, I’m flabbergasted thinking, “How could I be having a mental breakdown??”

With certainty, no matter who I’m playing I’m probably the most mentally dominant person on the court…is what I would’ve told you 5+ years ago. With kids and more responsibilities on my plate, things have certainly changed. Yes, it’s hard to fit the same amount of play time in, however my strokes are still there, my footwork—ehh, could use some work but is still better than the average player, but what has been the hardest pill to swallow is accepting the fact that my once mentally confident game is deteriorating. So instead of beating myself up and vowing to quit (which I’ve done numerous times), I decided to drill down what was causing me to break and ask myself, “How do I diagnose a breakdown before it happens, and what do I do to combat it?”

Diagnosis of breakdown:

Social/Environmental  – It might not have been obvious at first, but the unfamiliarity of a new partner, a new tournament format, a new venue or even playing an opponent I have history with was a disruption of my game. You’re no longer playing just a match, you have other factors involved that are out of your comfort zone.

Physical – I've been fortunate to be free of injuries, but with little ones a good night sleep is always a gamble. At times, I play more relaxed when tired, however once I get to that 2^nd set mark I slowly feel the fatigue creeping in. With USTA season in full swing, most matches are in the evenings, so after a long day not only is your footwork shot, but also is your inability to make any smart strategical decisions (at least for me that's the case).

Mental – Pressure can come in all types of form whether you had a bad day at work, have any outside social tension, or for me, just feeling the pressure to win for the team’s sake. If you continue to let the pressure eat away at you, it's like being a deer in headlights where you are unable to move—the worst kind of breakdown.

Most of the time, I'm usually dealing with just one of the culprits above (the most common being fatigue), but I wanted to figure out how to pull myself out of a complete funk when I'm feeling like every aspect of my game is going down the drain. So after more reading and experimenting, here is a list of solutions that have worked for me and hopefully for you as well!

Treatment/Prevention of breakdown:

“Only the ball” – Are you looking at the ball? The first thing I notice when I'm in a downward spiral is my eyes are on everything BUT the ball (when you’re hitting a whole ton of rimmers, then that should be your first clue). Reciting the words, “bounce, hit”, as you are swinging away will help you focus on that fuzzy yellow ball. Another useful tip during 'down times' or when waiting to return a serve, is to look at your strings to stay focused or say "ballllllll" in your head as the server is tossing. Swear this works!

Continue playing your game – “I’m just not playing my game.” This has literally come out of my mouth numerous times over the past season. Something doesn’t work, so instead of trying the stroke or poaching again I’ll play it safe and just push it back—I despise that game! Not only do I feel like I've lost my edge, but my footwork is atrocious. Sports psychologists suggest continuing to try your shots with the correct motion (maybe even over-exaggerate it), since it will eventually come along. I know it won't help when you're in the middle of a match like I was, but really the best suggestion is to get out beforehand and hit some balls on a backboard or ball machine, or jump into a drill a day or so before.  

Be versatile – If you try and try but plan A isn’t working, then have a plan B…and C…and maybe a D. Changing your game up will actually work in your favor since your opponent will have to stay on their toes to keep up. Just be sure to start with plan A each time, since the less you use it the harder it’ll be to get it back.

It's all about body lingo – My sister back in the day had taught me the importance of looking the part of a positive, energetic and optimistic player even on the verge of defeat. That has definitely played a huge part in my playing style since forcing myself to laugh off my stupid shots has kept my mind from sinking into a dark hole. Stand up tall, smile, jump around, jog in place, shadow stroke, positive self-talk—these subtle cues will make a dramatic impression on your opponent. For me, fatigue has played a major role in affecting that positive/energetic role, so my solution—bring energy-infusing foods to your matches, like a banana or a granola bar. Makes all the difference!

Lastly Breatheeee! – Inhale. Exhale. Do this with purpose in between points to force yourself to take your time, and more importantly to relax your mind and body. 

Obviously, the way to prevent a mental breakdown is to recognize the possibility of one beforehand. If you pick up at the start of your match that you are uneasy about something (anything really), then mentally prepare yourself on a strategy that will help you focus throughout the match. Good luck and stay strong!

New to competitive tennis

Kristianne Bontempo | Towpath Tennis Contributor

You may be wondering why there's a sudden shift of excitement in the air at your club, why players are talking USTA teams, partners and uniforms, and of course wondering, "why am I not involved?" The good news about spring season being upon us so fast, is that it gets us thinking about whether we're ready to wet our toes in competitive tennis, because before we know it the 'king' of USTA seasons (summer) will be here and trust me, you're not going to want to miss any minute of it!

Towpath's 3.0 40 & Over team.

In case you need a little background, the United States Tennis Association (USTA) is the most notable tennis organization in the country for players that want to play competitive tennis. It's a long-tested, well-run, rule-implemented structure that players (not all the time, but most of the time) enjoy following so they can get out and play a fun, fair and competitive game of tennis. The USTA primarily follows the general rules of tennis, with many of it's own amendments for different scenarios and regions around the country. The summer season has gained the most notoriety because that's when most players are free to play thus why there are more teams. Plus, nice weather makes people want to get out and DO something! 

But here's where things come to a halt for most newbies. The hype of the new season usually gives way to the fear of what the word competition actually means with players asking themselves, "Am I ready for this?" The short answer is yes. The long answer is yes, you ARE ready! And in case you don't believe me, here's the 'unofficial' pre-requisite to playing on a USTA team:

• Can you serve? 

  

  3.5 Men's team finishing a match.

• Can you somewhat hold a rally?
• Do you know how to score?
• Do you want to exercise while having fun?
• Do you want something to do in your spare time?
• Can you play well with others (aka-not be a jerk on the court)?
• Do you want to get better at tennis fast?
• Do you want to meet new players and test your skills?
• Do you want to make friends?
• Do you like drama? (J/k! Contrary to common belief, not ALL teams are drama-filled.)

And to answer some of your lingering questions:  Yes, you can play at any age. Yes, you might get double bageled (lose 6-0, 6-0), and yes, you just might have a little bit of fun. Honestly, the best way for newbies to go into the USTA is to jump in with an open mind and a positive attitude--corny but true. Even at the 4.0 level, I still go in with this mantra. I might not win every match, but I'm going to do my best to come off the court laughing.

One of Towpath's many Mixed Doubles teams.

So, whether you're completely new to the scene or resurrecting your game, I highly recommend giving USTA play a shot. Even if you don't think your game is 'competition ready' (whatever that means), try to look at this experience as a way to meet new players, gain some confidence and add value to your game. 

Your next step is to talk with our desk staff, one of our pros or one of your tennis buddies and ask how to get involved, -OR- come down to watch one of our many spring combo/mixed teams over the weekend to get a taste of what the competition is really like. You might be so enticed to commit for a team right then and there, because we guarantee it won't be long before you join in on the fun!