Springbrook Blue Devils Tennis

Dear Prospective Tennis Player,

Believe it or not, the fall season will be here in less than three months!!!

First practice = August 9th, 2016. Tennis Courts. 8:00am SHARP!!!!

We have a large group of committed individuals striving toward success and we want YOU to join that group! Now is the best time for you to get involved and prepare yourself as an athlete to be part of the growth of the SpringbrookTennis program.

The most important time for our team is now – June through August. This preseason can be the key to our success. Remember, players all over the state are improving their skills & fitness levels, getting ready to begin the season at their best and help their teams be in position to challenge for the ultimate goal – the Maryland State Championship. At Springbrook, we want you to make the same efforts to prepare. As an individual, your efforts between now and August 9 will help determine how successful we, as a unit, can be. As coaches, we will be doing our part to make sure the season is a success by collaborating with other coaches and strategizing to give our teams the best chance for achievement.

Each player will need to sign and commit to a player contract, which will help keep focus on four major areas that will help them become successful as a Springbrook tennis player, including efforts as a student in the classroom, focus to improve their athleticism, responsibility and dedication to their coaches and teammates, and their commitment to represent Springbrook Athletics the best way possible at all times.

We’re excited to have you as part of the family and look forward to growing together to be the best we can be. Forms will be collected August 9th on the tennis courts, leading into our first practice at 8:00am SHARP!

Don’t play to get in shape, get in shape to play!!

Come out on August 9th and be a part of the tradition!!

On behalf of SpringbrookTennis,

Coach Abrams

2017Tennis Contract

Now I know my ABC’s…

A

I will be punctual with my ATTENDANCE. I will arrive to school ON TIME. I will arrive to every class ON TIME. I will not ever skip a class. I will keep my GPA above a 2.0 so that I will not become ineligible. I will be at practice ON TIMEEVERY DAY, ready to work and learn as MUCH AS A I CAN!!! If I cannot be at practice, or if I will be late, due to a circumstance outside of my control, I will callor text COACH ABRAMS(not a player).

I will notify him BEFORE PRACTICE STARTS. Coach Abrams - 302-670-2559

***This goes even if you were not in school

B

I will take care of myBODY. I will eat healthy food that will give me the proper nutrition so that I can develop into the best athlete I can become. I will stay hydrated with healthy liquids (Water/Gatorade/Juice). I will get plenty of sleep every night (at least 8 hours).

I will not smoke cigarettes, drink alcohol or take drugs.

C

I will take pride in my CHARACTER. I will represent Springbrook Tennis in a positive way. I will be respectful to my teachers, coaches, teammates andmyself when I am both at school and off campus. I understand that my actions will reflect on my teammates and my coaches.

I understand that breaking this contract will result in suspension from the team

......

Name

Signature

Date

Team Goal

Personal Goal

TEAM INFORMATION

  1. First day of practice is:
  • AUGUST 9TH, 2017
  • 8:00am
  • Springbrook Tennis Courts
  • All Forms / Tryout packets are DUE!
  1. Coach Information
  • Jacob Abrams
  • (302)-670-2559
  1. Google Classroom
  2. Code - 9ceu5f2
  1. Equipment
  • Tennis Racquet
  • Adult size (27” long)
  • I STRING! ($25 per racquet)
  • Tennis shoes
  • SPECIFIC for tennis! This is a must!!
  • Water Bottle
  • Large! And also a smaller one too to drink throughout the day.
  1. Parent Meeting
  • TBD (1 meeting for ALL fall sports with Coach Feher)
  1. Coaches Skills Clinic

May 15 – June 16

Sign up in G109 for a spot

2 players per day

45 minutes personal coaching

Focus:

  1. Grip
  2. Groundstrokes (Forehand, Backhand)
  3. Racquet head preparation
  4. Movement/Footwork
  5. Serve
  6. Return of serve
  7. Volley
  1. Weight room Workouts

2 Phases, 4 weeks each phase

30-45 minutes per workout

May 29 – June 2 = Phase 1 Team Workouts

June 5 - June 9 = Phase II Team Workouts

June 12 – July 7 = Phase I Workout Plan

July 10– August 4 = Phase II Workout Plan

  1. Fitness Test

Endurance

Speed

Leg Strength

Acceleration

Agility

Core Strength

  1. Professional Tennis

1

French Open

May 28 – June 11

ESPN2

Wimbledon

July 3 – July 17

ESPN2

Citi Open

July 29 – August 6

Location:

Rock Creek Park Tennis Center
16th & Kennedy Streets, NW
Washington, DC 20011
202-722-5949 (OFFICE)

PRACTICE- July 27 – 28

Free to enter

Watch players practice hit / practice sets

QUALIFYING July 29 – 30

$10 per ticket

Full access to:

Practices and Matches

MAIN DRAWJuly 31 – August 6

$55 per ticket

(I can get you free tickets if you ask in advance)

US Open

August 28 – September 10

ESPN2

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WORKOUTS

Phase 1

June 12- July 7

Each x3

Exercise A – Lower Body

Monday

EXERCISE
Leg Press - 10-15 reps
Leg Extension - 10-15 reps
Leg Curl - 10-15 reps
Hip Abduction - 10-15 reps
Hip Adduction - 10-15 reps
Standing Calf Raises - 10-15 reps
Two-Handed Side-to-Side Throw x15
Single-Arm Throw on wallx15

Exercise B – Core / Rotator Cuff

Wednesday

EXERCISE
Abdominal Crunch - 20 reps
Crossover Crunch - 20 reps
Russian Twist - 20 reps
Back Extension Machine - 10-15 reps
Back Hyperextensions - 10-15 reps
External Shoulder Rotation - 10-15 reps
Prone Horizontal Abduction - 10-15 reps
90-90 External Shoulder Rotation - 10-15 reps
Cardiovascular: Jog or bike for 30 minutes

Exercise C – Upper Body

Friday

EXERCISE
Chest Press - 10-15 reps
Lat Pulldown - 10-15 reps
Seated Row - 10-15 reps
Bicep Curl - 10-15 reps
Tricep Extension - 10-15 reps
Shoulder Shrugs - 10-15 reps
Single-Arm Alternate-Leg Boundx15
Lateral Barrier Hop x15
Backward Skip x15

Phase 2
July 10 – August 4
Each x3

Exercise A – Arms/Core
Monday

EXERCISE
Bicep Curls - 6-8 reps
Tricep Extension - 6-8 reps
Abdominal Crunch - 20 reps
Crossover Crunch - 20 reps
Russian Twist - 20 reps
Cardiovascular: Jog or bike for 45 minutes

Exercise B – Lower Body

Tuesday

EXERCISE
Leg Press - 6-8 reps
Leg Extension - 6-8 reps
Leg Curl - 6-8 reps
Hip Abduction - 6-8 reps
Hip Adduction - 6-8 reps
Standing Calf Raises - 6-8 reps
Two-Handed Side-to-Side Throw x 20
Single-Arm Throw on wall x 20

Exercise C – Back/Core

Thursday

EXERCISE
Chest Press - 6-8 reps
Lat Pulldown - 6-8 reps
Seated Row - 6-8 reps
Back Extension Machine - 6-8 reps
Back Hyperextensions - 10-15 reps
Abdominal Crunch - 20 reps
Crossover Crunch - 20 reps
Russian Twist - 20 reps
Cardiovascular: Jog or bike for 30 minutes

Exercise D – Back/Shoulder

Friday

EXERCISE
Shoulder Shrugs - 6-8 reps
Front Raises - 8-10 reps
Lateral Raises - 8-10 reps
External Shoulder Rotation - 10-15 reps
Back Flys - 10-15 reps
90-90 External Shoulder Rotation - 10-15 reps
Single-Arm Alternate-Leg Bound
Lateral Barrier Hopx 20
Backward Skipx 20

1

2017 GIRLS TENNIS FITNESS TEST

Event / Endurance
Test / Mile Run
Time / Under 6:45
Event / Acceleration
Test / 40 Yard Dash
Time / Under 6 seconds
Event / Speed
Test / 100 Yard Sprint
Time / Under 13 seconds
Event / Leg Strength
Test / Split Squat
Time / Over 45
Event / Agility
Test / 4 Cone Drill
Time / Under 40 seconds
Event / Core Strength
Test / Plank
Time / Over 1:45 minutes

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2017

Girl Varsity Tennis

Table of Contents

Page / Content
1 / Welcome Letter
2 / Team Contract
3-5 / TEAM INFORMATION
Season
Coach
What you will need
Tryout Procedures
Skills Clinic
Weight room Workout Schedule
Professional Tennis
6 / Phase 1 Workouts –M W F
7 / Phase 2 Workouts -M T Th F
8 / Fitness Test

NAME ______

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