Rocket Tennis Rules

1. Players must attend all practices and matches unless excused by Coach. A player may possibly be excused by Coach with a note from parents stating the reason practice or match was missed.

2. Practice will begin at 7:00 AM before school starts or 3:15 during school. Be on the court ready to play at that time.

3. Most home matches begin at 4:00. Be on the court in uniform by 3:15 unless otherwise stated by Coach.

4. Be on time for designated departure times. Sometimes players will miss school for all-day events. Ask teachers for assignments a few days before to get all work done ahead of time.

5. Good sportsmanship will be expected both at matches and practices. The Ohio High School Athletic Code of Conduct will be enforced during all matches. BEHAVE!

6. NO profanity!

7. No horseplay will be permitted before, during, or after matches or practice. Remember we are representing Oak Harbor High School.

8. Players may not leave matches or practices until dismissed by Coach. It is nice to keep everyone supporting the team. If something important comes up, I am flexible.

9. Upon finishing matches promptly report scores to Coach.

10. It is the responsibility of all players to keep the playing area clean and free of trash. Players will remove all balls and equipment after matches and practices.

11. Proper rest is essential to maximum performance on court. Player are to be home or with theri parents by at least 10:00 on nights before matches.

12. Wear masks when not actively playing. That includes on the bus.

13. Social distance whenever possible.

14. Always bring your own water to tennis.

The team site at the Rocket Shop to order is: oakharborgirlstennis2020.itemorder.com 

If you are happy with what you got last year, you do not need to order anything new.

The only item players need is the green uniform top and white bottoms. You can get your own white shorts or skirt if you like.

Orders are due August 7th, so we can get them back for pictures August 15. 

Practice will begin on 8/3 at the Tennis Courts from 7-10am. Players must wear a mask to practice, until you are playing. 

1. All players must have an active physical.

2. You must have a racquet. We are not allowed to share.

3. All players must bring their own water. Bring more than you think you will need. 

4. Players should maintain social distancing when not actively playing.

 Our scrimmage will be Wed, August 5th at Fremont Ross. The scrimmage will begin at 2pm. The bus will leave at 1:15 from the pool doors. Masks must be worn on the bus at all times. This included the time waiting outside for the bus. We should return around 5pm.

 Masks must be worn while players are waiting to play matches.

Girls Tennis pictures are scheduled for August 15 at 10:45 AM at the Tennis Courts. Bring picture forms and payment.

Girls will hit from 8:45-10:15 Tues-Thurs

Boys will hit from 10:30-12:00  Tues-Thurs

We will be following the State Guidelines for Tennis during the reopening of the facility.

1. Take your temperature before you come to tennis. If it is greater than 100 degrees, stay home. STAY HOME IF YOU DO NOT FEEL WELL!

2. Maintain at least six foot social distancing during the time on and off court.

3. No gathering in groups.

4. Players will not loiter.

5. Wear a mask when entering the building or when in close proximity to other people.

6. Wash hands before and after tennis. Wash thoroughly with soap and water. Use hand sanitizer when possible.

7. If you have to cough or sneeze, do that into your elbow. 

8. I will make sure that gates, hoppers and the cart are wiped down after tennis.

9. We will use the hoppers to pick up the balls. Try to avoid picking up the balls. If we need to feed the balls we will use our foot and racket. I will show you if you don't know.

10. BRING YOUR OWN WATER BOTTLES.

11. The first nine people to arrive will be playing. 

12. We will need to log in names when we arrive.

13. I need to ask you some questions before you are allowed to participate. One of them is your temperature before entering tennis.

14. Don't share rackets.

All of this is not fun for any of us, however we do get to return to the court. Let's win the SBC this year!

No matter what type of exercise you are doing, make sure you are staying hydrated. Remember to drink water before, during, and after exercise. If needed drink a sports drink after exercise. 

Watch the game of tennis today and you will be impressed by the fitness and physical prowess of the players. Consider some facts about a tennis match and you will quickly see why they need this level of strength and conditioning.

*A tennis match can last anywhere from 39 minutes to several hours. Ask Chloe about that! In fact several men's matches in the last US Open lasted more than 4 hours. 

*Within the time period of a match, a tennis player can run 3-5 miles.

*Most of those miles are spent moving short distances from side to side or forward and backward and sprinting in all directions.

*A typical tennis point lasts 3-7 seconds and requires a player to change direction several times. For high school girls, I'd guess the points last 3-4 times that statistic.

*A tennis player performs 300-500 bursts of energy during a typical tennis match.

*The duration of a match clearly shows that tennis includes an aerobic component, however a lot of it is sprinting and changing direction.

(Complete Conditioning For Tennis Roetert/Ellenbecker)

No one wants to get the Wuhan Virus. Social distancing is something that everyone should practice. Doing workouts are always easier with a friend. If you are working out with a friend, make sure you are farther than six feet from them and avoid any kind of physical contact with them. Do not share water. Bring your own water.

Being in decent cardiovascular condition is essential to having a good tennis season. Not only does regular aerobic activity keep you quick, it will also help shed extra pounds that can slow you down. Everyone starts at a different point with fitness. My workouts would be different than Greg's. Your workout specifics are different than others on the team. The goal is to improve. Run a little farther and faster over the course of weeks. Drink plenty of WATER while exercising! Vary your cardio activity to work different exercise areas. Here are some cardio activities that will help with your Tennis game. 

RUNNING

*When you start this workout, some will walk 20 minutes at a brisk pace every other day for a week.

*The next week alternate walking 5 minutes and running/jogging 3-5 minutes, for 30 minutes, every other day. If you can't do it, build up slowly at your pace. Everyone is different.

*After a few weeks, run 10-11 minute miles, for 30-40 minutes, every other day. 

*Work your way up to 7-9 minutes miles for 30-40 minutes, five days a week.

CYCLING

You can do this on a stationary bike or go outside.

*Start out going for 20 minutes 3/4 times a week for two weeks

*Build up to a 40-60 minute ride, five days a week.

JUMPING ROPE

*Do 100 jumps per set, resting for at least 30 seconds between sets. It is harder than it sounds.

*Do 5-6 sets every other day.

SWIMMING  If you have access to a pool. Never swim alone.

*Start swimming continious laps for 10-20 minutes, 3 times a week, for 1-2 weeks

*Eventually work up to 30-40 minutes, 5 times a week. To keep your focus and improve your speed, keep track pf your lap count.

https://dailyburn.com/life/fitness/speed-drills-us-open-tennis-pro/

A tennis court does not need to be used. One could use a driveway or smooth sidewalk. The sidewalks in Oak Harbor are mostly too dangerous. I have been walking a lot on them.

DO NOT USE actual ladders. like you use to climb up something. You can draw a ladder on your sidewalk or driveway with chalk or use tape to make a ladder in your driveway. 

The hurdle one looks are little scary. Skip them or be very careful.

https://www.youtube.com/watch?v=TJzCGHUnBVE

Again, jumping over obstacles can be rough on your ankles, Be extremely careful if you try them. Start of small and know your limits.

DRINK PLENTY OF WATER!

We will do some of these this Fall.

 https://www.youtube.com/watch?v=TNL4MAgon10

These are the best and safest ones to do.

Watch tennis videos of your favorite players for 20 minutes a day, while you drink WATER.