and much more!
junior competition in 2020 changing
| ISSUE no 13
USTA OKLAHOMA TENNIS MAGAZINE
in this issue
Vice President - Adults
Mary Jo Tasker
Vice President - Juniors
Special Thanks to Article and Photo Contributors:
Grand Lake News
Alfred Moore Photography
Cover Photo Credit:
USTA OKLAHOMA BOARD
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Advertise with us!
OK Executive Director
JUNIOR COMPETITION CHANGING IN JANUARY 2020, CHECK OUT MORE INFORMATION ON PAGE 13
click a head
2019 AWARD WINNERS
ITA IN TULSA
on the cover
FROM OUR PRESIDENT
...Let me be the first to stop and offer my most sincere thanks to each and every one of you that are involved in our game!
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his is the last letter from me as President of USTA Oklahoma. I am very, very, excited that in the next issue you will be hearing from Mary Jo Tasker.
Mary Jo is going to be an amazing leader for USTA Oklahoma. She has a rich background in USTA programming from being an official to having sons that were high performance juniors and played college tennis, a captain of more teams than I can count for adult league tennis and married to a 5.0. Wow. Serious tennis family. You simply will not find anyone that will work harder and spend more time on improving our game and the experience for all of our tennis family. Best of luck to you Mary Jo and I trust each and every one of you will give her your best wishes and support!
I do want to thank the hundreds of volunteers and our great staff for making the last 3 years serving as President a joy and wonderful experience for my family and I. It starts with my wife, Alicia. She has supported me 100% of the time – never complaining about the late night phone calls, traveling to meetings and talking tennis over dinner.
While there is no way to point out everyone there are some I would like to especially thank:
Our Volunteer Leadership – Mary Jo has worked tirelessly leading our adult comp team (leagues/tournaments) and interacting with our Adult League Coordinators. Our adult league numbers continue to amaze folks from all over the U.S.
Dwayne Campbell – there is a reason he received The President’s Award at our 2019 banquet. Never seeking the spotlight but ever diligent to insure we stay between the rails fiscally; Dwayne’s role is stabilizing and growing USTA Oklahoma financially over the last 8 years has been truly remarkable.
Steve Henry – our Past President and hard working volunteer for recruiting me into volunteer service 10 years ago.
Our staff – Casey, Dean, Wink, Marc, Becky, Laura and Michelle: great stuff guys. What can I say. We have the best staff in the business. Thank you.
David Minihan – Thank you for enabling me to be the volunteer leader of USTA Oklahoma. As our Executive Director you have been a true partner always asking where I stood, valuing my feedback and working to create a true culture of mutual, sincere respect for one another that extends across our entire organization.
If you are reading this letter and happen to run across any of our volunteers or our staff please consider taking a moment, stopping them and offering your thanks. Tennis enjoys a culture where the volunteer voice matters. In closing and as Mary Jo steps in let me be the first to stop and offer my most sincere thanks to each and every one of you that are involved in our game.
Bill Towler, USTA Oklahoma President
on august 7th in Enid, OK today!! 40 kids joined the oklahoma tennis foundation for a great day of tennis!
A big thank you to Coach Paul Lockwood and Coach Mark Johnson for leading and alll of the hall of famers and volunteers that came to support this players!
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see MORE ON PAGE 24
oklahoma tennis foundation
Show us what you're doing on the court. Use #ustaoklahoma on your social media photos for a chance to be featured in the next issue of the magazine!
N J T L
The USTA Foundation is celebrating the 50th anniversary of the National Junior Tennis & Learning network this year. To honor the event, the USTA is recognizing many of the NJTL programs around the country that leave such a lasting impact on their communities, youth, and the game of tennis.
NATIONAL JUNIOR TENNIS & LEARNING
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By USTA Missouri Valley
USTA Missouri Valley recently got in touch with Play It Forward Tennis Foundation. This NJTL program is founded on outreach and inclusion, celebrating the idea that anyone from anywhere should be able to play and compete.
Play It Forward looks to empower all children through mentoring and teamwork, with a special emphasis on serving those with Down Syndrome and providing opportunities for underserved children that may not have the means to afford tennis lessons.
The foundation is run by David Minihan, who also keeps busy as Executive Director of USTA Oklahoma, 22-year tennis coach, Kickingbird Director of Tennis, master professional with the United States Professional Tennis Association, and founder/chief editor of the Baseliner Oklahoma Tennis magazine.
USTA.com: How did you first become involved with NJTL personally?
Minihan: We had a program for under served players at Westwood for 20 years. We worked with the City of Norman to develop a foundation that would help pay for players' equipment, instruction and tournament travel. In addition, we gave hundreds of tennis scholarships. Today at Kickingbird Tennis Center, we developed a new foundation called Play It Forward which is a NJTL chapter. This program focuses on those that are under served and children with Down Syndrome.
USTA.com: What inspired you to start Play It Forward, and in what year did this program officially begin?
Minihan: We officially started around May 2018. We have always given back through scholarships and free equipment, but we wanted to establish our own foundation that focused on under served communities and special needs. I love working with all children, but children with Down Syndrome have really touched my heart. Early in 2018 I was speaking to a parent and one of his children, who has Down Syndrome, came up to me and gave me a big hug and told me she wanted to play tennis. I was sold and created the Down Syndrome program as a part of Play It Forward. It has turned out to be the staple of our foundation.
USTA.com: You have an extensive past and current resume with tennis—why did you feel compelled to add Play It Forward to your list of responsibilities despite all your other tennis leadership roles?
Minihan: As I have gotten older, my outlook on life and tennis has changed. I met my wife through tennis. My kids play tennis. Tennis has provided a living for my family. I want to give back to the game that has given me so much.
USTA.com: What’s been the most impactful thing you’ve learned through your experience with NJTL?
Minihan: Without question, life skills. Tennis is helping our athletes build confidence, work together as a team, be positive with their teammates and so much more.
USTA.com: In order to get a scholarship to participate in one of your tennis programs, children must be passing their classes in school. How important to you is a child's education?
Minihan: Yes, through our Big Ace program, which is for children that might not have the means to afford tennis, we require players to be passing all of their classes to be eligible for tennis scholarships. Education is priority number one for us and we want to pass that philosophy on to our kiddos.
USTA.com: How have you seen the kids in your programs grow in their time with Play It Forward?
Minihan: It is a joy for us to see our players improve and how they are developing into tennis champions each and every day they come to one of our clinics. I believe that our athletes are sometimes underestimated on what they can or cannot do. They are proving them wrong!
USTA.com: What are some of your goals for the future with Play It Forward?
Minihan: We are extremely blessed to move into a 30-court facility with a 30,000 square foot clubhouse. The sky is the limit! For phase 2 of construction, we will one day have a classroom that will be dedicated solely for NJTL and Adaptive Tennis. We are hoping to have an after school program that will offer free tennis instruction and complimentary tutoring to help our kiddos with their school work. For the summer, we want to expand our current program with such things as arts and crafts. We are really excited about all the possibilities once we move into our new facility sometime late spring 2020.
To find out more about Play It Forward, visit their website or contact David Minihan at firstname.lastname@example.org.
Contact Laura Puryear at email@example.com to learn more about NJTL programs within USTA Oklahoma, or go to this page on the USTA Foundation’s website to learn more about the NJTL Network as a whole.
PLAY IT FORWARD
Each afternoon, thousands of Tulsa kids are left alone and unsupervised after the school bell rings. This not only leads to bored kids, but it can also result in poor grades, higher dropout rates, and juvenile crime.
Youth At Heart is more than an after school program. As state and federal support for after school programs continue to be cut, Youth At Heart continues to provide programs to help Tulsa's undeserved youth cultivate their hidden potential and lead healthy productive lives.
Youth At Heart Tennis Program
Youth at Heart provides year-round activities that offer youth valuable fitness training and opportunities to improve their skill level in a variety of sports. Youth develop confidence and learn teamwork from coaches and mentors who teach character lessons during practice and games.
Studies have shown that youth who play sports are healthier and less prone to risky behaviors like binge drinking and cigarette smoking. They are also less likely to be overweight or at-risk for being overweight.
With support from the USTA Foundation, the Youth At Heart tennis program has grown into a very successful program over the years. Working under the model of the National Junior and Learning (NJTL) program, we use the powerful combination of tennis and education to help serve up dreams for under-resourced youth.
First Serve in Oklahoma City objective is helping students acquire life skills that will allow them to be independent, productive adults. Improving students' academic skills and educations outcomes. Promoting healthy lifestyle choices and positive character traits through tennis.
First Serve has three separate programs to teach students self-discipline, optimism, integrity, teamwork, and gratitude.
The first program is a School Outreach Program called Serving up Aces. This program introduces 1,000+ students per year to tennis and the life skills lessons it teaches First Serve partners with OKC Public Schools, Boys and Girls Club, and OKC Indian Clinic and they scholarships to Serving Up Summer Camp for each partner organization.
The summer camp is called Serving Up Summer, which is their second program througout the year. The objective of the summer camp is to cultivating a love for the game in 100+ students per year teach tennis, life skills, nutrition, literacy, STEM, and ACT prep courses offered daily, and they provide healthy snacks and meals throughout the camp.
First Serve's final program is called Play it Forward, that is a year round program. First Serve invests in the lives of 50 students per year through tennis, life skills, and mentoring programs. The admission for this program is based on financial need, character, and commitment to academics.
YOUTH AT HEART
Hall of fame &
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2019 Sportsmanship Winners
2019 Award Winners
2019 Hall of Fame Inductees
Adult player of the Year: Doug Stone
Adult Recreational Player of the Year: Paula Casey
Outstanding Community Service: Judy Fenner
Distinguished Service: Trent Tucker
Outstanding DIversity Achievement: Veterans Indoor Wheelchair Clinic @ Santa Fe Family Life Center
Event of the Year: Pierce Phillips Charity, Meet Your Match: Childhood Cancer
Facility of the Year: Philcrest Hills Country Club
Emerging Junior Playe-Female: Tokara Henderson
Female Junior Player of the Year: Vanessa Ong
Outstanding High School Coach: Skip Griese
Outstanding Contributor to Youth High Performance: Matias Marin
Outstanding Contributor to Youth Tennis Programs: Brody Queal
Outstanding Contributor to the USTA League Programs-Minh Tran
Emerging Junior Player-Male: John Paul Dillon
Male Junior Player of the Year: Graydon Lair
Member Organization of the Year: OU Tennis Club
Outstanding Junior Team Tennis Organizer: Ellie Bailey
Outstanding Official: Dean Richardville
Outstanding Junior Tournament: USTA OK Earlywine April Closed District Championships
Tennis Family of the Year: The Han Family
Media Excellence: Jacob Tobey
Outstanding Adult Tournament: Children's Hospital at OU Medical Center Green's Tournament
Girls 10: Aspen Irwin
Girls 12: Blythe Confer
Girls 14: Reece Compton
GIrls 16: Kate Miley
Girls 18: Reagan Miley
Boys 10: Truman Prather
Boys 12: Max Beard
Boys 14: Lawson Prather
Boys 16: Enre Boshoff
Boys 18: Nathan Han
The recipients will be honored
at a Luncheon on February 1, 2020
Renaissance Hotel and Convention Center
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"Thanks to my friend and partner Wade Mcguire for carrying me! I didn’t see this coming, but will take it!"
-David Box 2018
Adult Player of the Year
Nine officials from USTA Missouri Valley have had the honor of being selected to work the US Open in New York from August 26 through September 8, 2019.
The nine officials are Cynthia Baine (USTA Missouri), Sheila Conway (USTA Oklahoma), Nick Flentie (USTA Kansas), Kimberly Kilgore (USTA Missouri), Cheryl Lady (USTA Heart of America), Diane Lawrence (USTA Kansas), Alvin Penelton (USTA St. Louis), Lisa Rieff (USTA Nebraska), and Cindy Ritchie (USTA Oklahoma).
2019 National Champion
Men’s 45 Doubles Gold Ball
Germantown Cricket Club.
Kelsey Mize & Emma staker
girls 18's usta national doubles
Gold ball winners
FORMER OKLAHOMA JUNIOR WINS COLLEGIATE EVENT
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MIDLAND, Texas – Texas A&M freshman Pierce Rollins earned the singles title over teammate Pranav Kumar and won the doubles crown alongside junior Barnaby Smith at The Racquet Club Collegiate Invitational Sunday at The Racquet Club of Midland.
Rollins, from Tulsa, Oklahoma, posted five victories in west Texas including four three-setters to earn his first collegiate title in his first tournament in the Maroon & White. In the final, Rollins bounced back from dropping the opening set to Kumar 6-1 to rattle off a 6-1 second set win before outlasting his teammate in the third set 7-5 to earn the trophy.
Smith and Rollins rattled off four straight wins to take the doubles draw finishing with an 8-6 championship result over Franco Ribero and Jackson Cobb of Texas Tech.
Texas A&M sent four student-athletes to the singles and doubles event that features the likes of Texas Tech, TCU and New Mexico, among others. The remainder of the Aggies will see tournament action throughout the fall, beginning with the Oracle ITA Masters in Malibu, California on September 26. The Maroon & White return a trio of players that earned All-American honors a season ago, the most of any SEC team.
Courtesy of 12thman.com
OKLAHOMA FOUNDATION LICENSE PLATES, ORDER NOVEMBER 1ST FOR $35
US OPEN WINNER WON NORMAN OPEN LAST YEAR
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A Letter From Gordon Smith
Junior Competitive Structure
I’m pleased to share with you some exciting news regarding important changes to our Junior Competitive Structure. These changes, now approved by the USTA’s Junior Competition Committee, were made after reviewing considerable research and data and promise to re-shape and revitalize junior competition throughout the U.S.
For the first time, competitive junior events throughout each of the USTA’s 17 sections will have a standardized structure and ranking system, allowing for more players to compete more easily across sections and providing a consistent distribution of points at every event, regardless of where it is held. There will be seven levels of events, ranging from Level 7 (Intermediate) through Level 1 (National Championships), as well as an increased number of “open” events, providing more playing opportunities for juniors. Another exciting part of this plan is the new “Net Generation Circuit,” a series of non-ranking events where the emphasis will be on age-appropriate competition, skills development and fun.
We want to thank all the staff, volunteers, coaches and tournament directors who have spent countless hours over the past 12 months, researching and debating the ideal pathway for our juniors and we are now committed to the successful implementation but also the consistent review and evaluation moving forward to meet the needs of our players, parents and coaches.
These changes, slated to be put in place in 2021, will be announced later this month, but I wanted to give you all a sneak peek at our plan, which will help to shape the future of our sport and keep it growing strong for years to come by getting more young players on more courts in more places.
Our tomorrow is taking shape today, and this revitalization of our Junior Competitive Structure is a large step toward our future success.
Chief Executive Officer & Executive Director
United States Tennis Association
"Our tomorrow is taking shape today, and this revitalization of our Junior Competitive Structure is a large step toward our future success."
JUNIOR COMPETITION CHANGES FOR 2020
2020 USTA Missouri Valley
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Ranking Tables and Tournaments:
● All ranking tournaments (section and district) will use the same ranking point table.
● The section ranking point table will have 7 levels
● Level 1 and Level 2 are allocated to national tournaments
● Level 3 Closed to players of the Missouri Valley section
● Level 4 All eight L4 tournaments Closed to players of the Missouri Valley section
● There shall be no requirement to play in any Section Closed Level 3 and 4 Tournaments
● Level 5 will be allocated to Districts
○ For Oklahoma , all six level 5s per will be open to all districts within the Missouri Valley section.
○ Level 5 tournaments may have flighted draws within the same tournament and will use a point table designed for this type of event.
● Level 6-7 will be allocated to tournaments sanctioned by the District and will be Open to players from any District in the Missouri Valley section.
○ Flighted and waterfalled draws are permitted within the same event.
○ No more than 4 rounds may be played in a draw.
○ Points earned will be simplified: a specified number of points per win will be earned for the main draw and slightly fewer for a consolation win (with the ¾ playoff treated as a consolation match).
● Any Level 7 Tournament with a limited draw will select players from the bottom up.
● Each District must sanction tournaments at all applicable levels.
● Open tournaments may not reserve spots specifically to accept players from the home District.
● USTA Membership is required to play a L1-L7 Tournament (including a Green Ball L7). Additionally, a player must either be 11 years of age or shall have completed the USTA’s 10 and Under Youth Progression.
Section Level 3-7 Tournament Descriptions
● Green Ball (12 Division only) and Yellow Ball are permitted at L7 only; All other levels are Yellow Ball only
● Tournaments may be Singles Only; Doubles Only; or Singles with Doubles.
● No late entries accepted
● Match formats may be shortened when inclement weather or other circumstances prevent a tournament from finishing on time.
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● A player’s ranking and standing will be based on the player’s best 6 singles and best 6 doubles results during the previous 12 month period and will be calculated in the following manner with respect to: combined ranking (15% doubles); bonus points; counting points up; points counting down; treatment of defaults, withdrawals, walkovers, retirements, byes; minimum win requirement; breaking ties.
● USTA Sanctioned District and Section tournaments (L3-L7), USTA National tournaments (L1-L3) or ITF tournament (that use TDM) will be included.
● When ranking lists are used for selection for Section L3 and L4, L5, L6, L7, the USTA Missouri Valley Standings List will be the lists used. In the case of Closed Section and Closed District tournaments, the USTA Missouri Valley Standings Lists will be used, but only players from the Section or Districts will be selected.
● Standings Lists will be published weekly.
Ranking Table Implementation: All 2019 tournaments points will not be retroactively changed to L1-L7 points. The new L1-L7 points will move forward beginning January 1, 2020.
Sectional Endorsement List (Name change to Quota List in 2021): Sectional Endorsement Lists will be based on the player’s best 6 singles and best 6 doubles results during the previous 12-month period, except that
● In the BG 18,16, and 14 Divisions, no more than 3 singles and 3 doubles results can be from tournaments sanctioned by an entity other than the USTA Missouri Valley; and
● In the BG 12 Divisions, no more than 2 singles and 2 doubles results can be from tournaments sanctioned by an entity other than the USTA Missouri Valley.
Section Endorsement Lists will be published as follows:
● USTA National Clays - players are listed in the order in which they appear on the USTA Missouri Valley Standings List published immediately after June Level 4
● USTA National Hards - players are listed in the order in which they appear on the USTA Missouri Valley Standings List published immediately after June Level 3
● USTA National Indoors - players are listed in the order in which they appear on the USTA Missouri Valley Standings List published immediately after September Level 4
● USTA National Winter Championships (BG14-18 Divisions) - players are listed in the order in which they appear on the USTA Missouri Valley Standings List published immediately after November Level 3
● National Doubles Championships - USTA Missouri Valley will order teams who register based on the highest combined singles ranking of the most recent USTA Missouri Valley Standing List available
By USTA Missouri Valley
Implementation Date: January 1, 2020
Players will be selected off the most recent USTA Missouri Valley standings list. Entry count limited to 16 players per singles event. Deadline will be the Monday prior to the tournament at NOON.
If a player is not one of the top 24 players selected, they have until NOON the Tuesday prior to the tournament to register for the concurrent L7 event.
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If a player is not one of the top 16 players selected, they have until NOON the Tuesday prior to the tournament to register for the concurrent L7 event.
There is not an entry limit for Level 7 tournaments. Deadline will be the Tuesday prior to the tournament at NOON.
Note: Some tournaments might not have a concurrent Level 7 event. Please check the searchable schedule.
Players will be selected off the most recent USTA Missouri Valley standings list. Entry count limited to 24 players per singles event. Deadline will be the Monday prior to the tournament at NOON.
2020 USTA Oklahoma Tournament
This player has developed your use of power and spin and can handle pace. The player has sound footwork, can control depth of shots, and attempt to vary game plan according to your opponents. This player can hit first serves with power and accuracy and place the second serve. This player tends to over hit on difficult shots. Aggressive net play is common in doubles.
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This player is fairly consistent when hitting medium-paced shots, but is not comfortable with all strokes and lacks accuracy when trying for directional control, depth, pace or altering distance of shots. This player is more comfortable at the net, has improved court awareness, and is developing teamwork in doubles. Players at this level may start to utilize mental skills related to concentration, tactics and strategy
You have good shot anticipation and frequently have an outstanding shot or attribute around which a game may be structured. You can regularly hit winners or force errors off of short balls and can put away volleys. You can successfully execute lobs, drop shots, half volleys, overheads and have good depth and spin on most second serves. sets
You have mastered power and/or consistency as a major weapon. You can vary strategies and styles of play in a competitive situation and hit dependable shots in a stress situation
This player is learning to judge where the oncoming ball is going and how much swing is needed to return in consistently. Movement to the ball and recovery are often not efficient. Can sustain a backcourt rally of slow pace with other players of similar ability and is beginning to develop strokes. This player is becoming more familiar with the basic positions for singles and doubles, and is ready to play social matches, leagues and low-level tournaments. Ability to keep score independently.
This player can vary the use of pace and spins, has effective court coverage, can control depth of shots, and is able to develop game plans according to strengths and weakness. This player can hit the first serve with power and accuracy and can place the second serve. This player has good shot anticipation and frequently has an outstanding shot or attribute around which his or her game can be structured. This player can regularly hit winners or force errors off of short balls and puts away volleys. This player tens to overhit on difficult shots. Agressive net play is common in doubles.
Level: Advance tournament players (Futures & Supers)
Tournament type: Feed-In through R16
Scoring Format: Best of 3 with Match Tiebreak in lieu of 3rd; Indoors singles Con Best of 3 short sets; Outdoors Consolation Best of 3 with Match Tiebreak in lieu of 3rd
Draws limited: 32
Level: Advance tournament players (Sweet 16)
Tournament type: Feed-In through R16
Scoring Format: Best of 3 with Match Tiebreak in lieu of 3rd; Indoors singles Con Best of 3 short sets; Outdoors Consolation Best of 3 with Match Tiebreak in lieu of 3rd
Draws limited: 32
Level: Intermediate tournament players (Champs)
Tournament Length: Up to a 2 day tournament
Tournament type: Round Robin or Feed-In
Scoring Format: Best of 3 with Match Tiebreak in lieu of 3rd
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Level: Advance tournament players
Tournament type: Varies
Scoring Format: Best of 3 with Match Tiebreak or best of 3 full sets
Level: Emerging tournament players (Challengers)
Tournament Length: One day tournament
Tournament type: Non-elimination
Scoring Format: Short sets
Level: High level Intermediate tournament players (Dist Championships)
Tournament Length: Up to a 3 day tournament
Tournament type: Round Robin or Feed-In
Scoring Format: Best of 3 with Match Tiebreak in lieu of 3rd
All-State games were played on Tuesday, July 23th at the Michael D. Case Tennis Center on the campus of the University of Tulsa in Tulsa, Oklahoma.The All State team is selected by the Oklahoma Tennis Coaches Association Advisory board members. Board members are voted on annually by their coaching peers.
Andie Williams Jenks
ALL STATE 2019
Cortney Blackburn Byng
Melody Holcomb Bixby
GIRLS EAST SIDE
BOYS EAST SIDE
Eric Bryan Wall
GIRLS WEST SIDE
Edmond Santa Fe
Oklahoma Bible Academy
Edmond Santa Fe
BOYS WEST SIDE
JUNIOR TEAM TENNIS
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IN A FUN ENVIRONMENT!!
Players from all over the state, came to Oklahoma City Tennis Center to battle it out for a spot at Section Championships for the opportunity to advance to National Championships in San Antonia, Texas.
12 & Under
Britton christian church
14 & Under
18 & Under
10 & Under
Britton christian church
IN 4 AGE DIVISIONS THE TOP 2 TEAMS FROM TULSA, TOP 2 TEAMS FROM OKC BATTLE IT OUT TO ADVANCE TO SECTION CHAMPIONSHIPS !
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From and excellent National Anthem, to team cheers, with great competition over 7 states, three Oklahoma teams are heading to Junior Team Tennis Nationals in San Antonia, Texas!
14 & Under RH-91, 18 & Under Advanced Southern Hills & 18 & Under Intermediate fought hard and won their age divisions to go play to be the Final Champs. Although, 12 & Under doesn't advance to National Championships the BCCTA Barracudas from Britton Christian Church got 1st place in that age division.
Congrats to all the teams that participated in this years Championships and good luck to RH-91 & Southern Hills in Texas!
carrington hessen & jack michalcik win the final point in mixed doubles to seal the win for 14 & under and head to national championships
Martina Okalova & Vera Ploner
TULSA, Okla. – History took place in Tulsa on Saturday, October 5, as the Intercollegiate Tennis Association, the University of Tulsa, and the Tulsa Sports Commission hosted the Men’s and Women’s Saint Francis Health System ITA All-American Championships. The eight-day tournament took place at multiple sites, including the Michael D. Case Tennis Center and the Case Tennis Center at LaFortune Park, winner of the USTA’s 2018 National Facility of the Year.
The Saint Francis Health System ITA All-American Championships featured the top Division I collegiate tennis players vying for singles and doubles ITA National Championships.
The University of Tulsa has served as the host institution for the ITA Men's All-American Championships for 15 consecutive years, while the ITA Women's All-American Championships makes its first appearance in Tulsa after three decades at the Riviera Country Club in California. This event makes Tulsa the epicenter for premier Division I fall tennis competition during a near two-week stretch of the fall collegiate tennis schedule. The action began Oct. 5-6 with the Pre-Qualifying Rounds. Competition then extended with singles and doubles playing in the qualifying rounds on the 7th and 8th. The singles and Doubles Main Draw play took place Oct. 9-13.
"The opportunity to host both the women's and men's ITA All-American Championships is tremendous for our city and University," said Tulsa's Senior Associate Athletic Director, Director of Tennis and Men's Head Coach, Vince Westbrook. "Tulsans have seen the top men's collegiate student-athletes each fall for the previous 15 years of hosting the men's championship, and now will have the chance to see the best of women's college tennis as well."
About the ITA: The Intercollegiate Tennis Association (ITA) is committed to serving college tennis and returning the leaders of tomorrow. As the governing body of college tennis, the ITA oversees women's and men's varsity tennis at NCAA Divisions I, II and III, NAIA and Junior/Community College divisions. The ITA administers a comprehensive awards and rankings program for men's and women's varsity players, coaches and teams in all divisions, providing recognition for their accomplishments on and off the court. For more information on the ITA, visit the ITA website at www.itatennis.com, like the ITA on Facebook or follow @ITA_Tennis on Twitter and Instagram.
Held at University of Tulsa & Lafortune Tennis Center
University of Tulsa: ranked 5th in the ITA Doubles preseason poll
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"We're excited to be able to host both the women's and men's ITA All-American Championships in the fall. The Michael D. Case Tennis Center and the success of our tennis programs have heightened the interest in college tennis in the Tulsa community, and the hosting of both these championships is further recognition that the city of Tulsa has become synonymous with collegiate tennis."
-University of Tulsa Vice President and Director of Athletics, Dr. Derrick Gragg
Reigning NCAA Individual Champion
"This is going to be great for the All-American Championships, Tulsa has done an outstanding job hosting national college tennis events and will continue to do so with the Women's and Men's ITA All-American Championships. We are excited to have this event now in the middle of the country, a central location for everyone to travel to in the fall season. I know it's going to be exciting joining the men's programs and creating another unique event for college tennis."
-Oklahoma State Head Women's Coach Chris Young
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Despite the steamy weather, another successful Oklahoma District Championship is in the books! If you are interested in joining a league, contact our local league coordinator in your area.
Marc Claude' - OKC
HELEN SWOPES (no photo)
65 & OVER
Michelle Oquin - District
8.0 WOMEN: SENIORITAS
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55 & OVER
40 & OVER
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18 & OVER
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MARY JO TASKER
OKLAHOMA TENNIS FOUNDATION
CURTIS RICHMOND MEMORIAL FUND
$2,000 COLLEGE SCHOLARSHIP
CLICK TO DONATE
The Oklahoma Tennis Foundation awards a $2,000.00 scholarship to a high school senior who will be entering college and who has participated in high school varsity tennis during the 2019-2020 school year. The scholarship is intended to assist with tuition and is need-based.
RACQUET & HEALTH 91 HONORED AS 2019 USTA FACILITY AWARD WINNER
The USTA recently announced that Racquet and Health 91 in Tulsa, O.K., is one of 25 winners in the 38th annual USTA Facility Awards program, which recognizes excellence in the construction and/or renovation of tennis facilities throughout the country. Racquet and Health 91 was honored at the USTA Semi-Annual Meeting at the Grand Hyatt Hotel in New York City on Aug. 29.
Racquet and Health 91 is the first club in the US to have their own 3D motion video analysis & computerized strength machines for all sports. Offering Net Generation junior programs, this site serves as a USTA Regional Training Center and is committed to providing the best facilities and programs for the Oklahoma tennis community.
“Great tennis facilities like Racquet and Health 91 help us to grow the game at the grass-roots level, and we are proud to recognize them for their ongoing impact on the sport of tennis,” said Kurt Kamperman, Chief Executive, USTA National Campus. “Racquet and Health 91 has embraced many of our tennis initiatives and kept the sport at the forefront of its community each year.”
To be considered for an award, facilities must be under the jurisdiction of a park and recreation department, an educational institution, a nonprofit corporation or be a private or commercially owned and operated facility that offers both USTA and public programming designed to help grow tennis.
Facilities were judged on the following criteria: overall layout and adaptation to site; excellence of court surface and lights; ease of maintenance; accommodations for players, spectators and press/officials; aesthetics; graphics (including the use of signs and landscaping); amenities such as casual seating for spectators, food services and social areas; and the facilities’ participation in USTA programs.
Nominated facilities were voted on in the following categories: Public Courts that are either small tennis centers with 2-10 courts or large tennis centers with 11 or more courts; Private Facilities that support the USTA and other “growth of the game” programs open to the public; and Educational Institutions such as colleges, universities, public and private grade schools, middle schools, or high schools.
All 2019 award winners will receive a wall plaque and an all-weather sign, which can be mounted at the facility. In addition, each awardee will receive a one night stay at the Grand Hyatt New York and two US Open Grounds passes.
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In this series, we highlight parents who make a positive impact on their children’s lives and tennis journeys, both on and off the court. In our first installment, we catch up with Summer Epps.
Summer and Luke Epps met at Oklahoma Christian University, where they both played varsity tennis. The Norman, Okla., couple is now part of a different team: a tennis-loving family of eight, as parents of five girls and one boy.
Gracie, the oldest at 14, won a USTA bronze ball in the 2019 Easter Bowl 16s singles event in March. She and Zoie, 13, train at the Tucker Tennis Academy in Tulsa, one of five USTA Regional Training Centers in the country. Sadie, 11, and 9-year-old twins Mollie and Macie play tennis and basketball, while 4-year-old Finn rounds out the crew.
Summer (pictured above, right, with family) spoke with USTA.com about her family’s tennis journey and how she and her husband support their kids in tennis and in life.
USTA.com: How did you get into tennis?
Summer Epps: My dad was a high school tennis coach from Ada, Okla. He introduced my sisters and me to tennis when I was really young. I played all through juniors, went to college at Oklahoma Christian and played. When I was there, I met my husband, who was also on the tennis team.
USTA.com: Do you still play?
Summer Epps: We hit with our kids, unless they’re winning (laughs). Then I usually quit because I don’t want to lose to them yet. We don’t play leagues or anything; we just feed balls to the kids mostly.
USTA.com: How did you and Luke introduce your children to tennis?
Summer Epps: Because my dad was a tennis coach, he was kind of like, "Let’s go out and do family tennis." So we would just go out on the court in the evening under the lights because they thought that was fun. And we brought red balls and orange balls, and we just started hitting with them. It was all fun and games.
We still do family tennis at least once or twice a month. That’s just family, under the lights, lots of laughter. It’s not serious; it’s just because I want them to play tennis for the rest of their lives.
USTA.com: You know better than most about the Red-Orange-Green-Yellow ball progression for youth tennis. What do you make of that innovation?
Summer Epps: So first, honestly, I was against it because I think I didn’t like someone telling me what to do with my kids. But as I watched the strokes develop, it has been amazing. It is so great to watch my 9-year-olds in these long 30-ball rallies on orange ball, green ball, which I know wouldn’t happen on the yellow ball. It’s really been the best thing for tennis, to teach kids the mechanics and to teach them how to play tennis without being so frustrated.
POSITIVE PARENTS: SUMMER EPPS
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USTA.com: Do most of your children play multiple sports or are they focused mainly on tennis?
Summer Epps: My older two strictly play tennis. My third one, Sadie, she plays basketball and tennis. My twins, they play basketball and tennis.
Gracie and Zoie played soccer, and they played basketball and tee-ball. Since Gracie’s been 8 years old, it’s been tennis. She kind of made up her mind a little earlier than I would have liked.
USTA.com: What went into that decision to focus on tennis so early?
Summer Epps: She just loved it. She would watch it all day long on Tennis Channel. Any time the TV was on, it had to be on Tennis Channel. She just couldn’t get enough; it was like she was a little sponge and just wanted to know about tennis strategies and strokes, and I was not ready for that. I was just like, “You’re 8. We should really be playing every sport possible.” But she kind of put her blinders on and said, “This is what I’m gonna do.” So I said, “OK.”
USTA com: What role do you and your husband play in coaching them, versus having outside coaches? Do you guys have your own specific roles in supporting your children?
Summer Epps: Gracie and Zoie go to Tucker Tennis Academy in Tulsa. It’s about two hours from our house, and we just drive them back and forth, three to four times per week. They have primary coaches there, but I’m in constant contact, daily texts, asking what they’re working on. Because when they’re home, we are drilling them here, trying to reinforce what the coaches want from them. Gracie works with Matias Marin, and Zoie works with Tomas Stillman. We were their primary coaches for a long time, and then once we realized that they wanted to be more serious than maybe we were expecting, that’s when we hired a primary coach for one private lesson a week. And then we would listen and try to be on the same team as the coach and try to do the things that they were wanting them to do.
USTA.com: How did you decide on that academy?
Summer Epps: They bring in a lot of good players for the kids to hit with, and a lot of kids come from out of state, but it’s not a live-in academy or anything. A lot of kids will live with other families, or they will move to Tulsa themselves. Our other children have their own stuff going on in Norman, and they didn’t want to move. And we didn’t want them to live with somebody else; we still wanted to raise them.
USTA.com: What is your philosophy towards fitting tennis into life and balancing tennis with school and a social life?
Summer Epps: To us, school comes first. My kids have been homeschooled since Day 1, not because of tennis, but because there were so many kids so fast, I had a hard time getting them to school on time, honestly. I would like to say there was a better story, but that’s it.
They’re social, they go to church. The older two, their social is really a lot of the tournaments. You see the same kids basically over and over and over, year after year, and so they’ve built relationships, and that’s kind of where we’ve gone for that.
USTA.com: When it comes to winning and losing, how much do you focus on the results?
Summer Epps: My husband and I couldn’t care less if they win a match. That is the honest truth. We look at their effort, and we look at their attitude. And if we think either of those two are failing, win or lose the match, we will react. It’s not about a win or a loss to us. To us, it’s about being a good person at the end of the day. And I tell them, "Tennis, you won’t be playing every single day of your life, probably, when you’re 90. But you will hopefully be a good person." So that’s our philosophy for life.
USTA.com: I know it’s early, but have your older girls started to think about college tennis at all?
Summer Epps: The idea of college tennis is really exciting. We go to the OU matches here in Norman, and we watch the NCAAs on TV. It’s something I know that is on their radar that they would really like to do and go to the best school they possibly can.
USTA.com: How do you envision their careers progressing as they get closer to college and potentially beyond?
Summer Epps: I see Gracie going past college. She has a work ethic of a person well beyond her years. She’s very determined, very focused. The hardest working kid I’ve ever met. I see Zoie going to college and opening a bakery when she’s done. She plays tennis because she loves it and enjoys it, but then after college I think it will just be something to do for fun.
USTA.com: What would your message be to other tennis parents?
Summer Epps: I hope parents will let their kids play tennis for the love of the game and just teach them work ethic and responsibility and how to be OK in this world. That’s our biggest thing. We just see parents get so crazy at matches. It’s not worth it. It’s better to have a relationship with your kid at the end of the day. That’s how we think.
NET GENERATION COMMUNITY COACH WORKSHOPS
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Net Generation is USTA’s commitment to spreading the love of tennis to a new generation, by empowering those that will teach them. Coaches, organizers, and teachers can gain access to the expertise of the USTA as they work with leading experts worldwide to develop new play formats, curricula, and digital tools. We believe in creating a positive and welcoming environment for players of all ages and abilities. Together, we can shape the future of tennis!
USTA Missouri Valley is offering a series of Net Generation Community Coach Workshops to assist community providers to engage more kids by using the customizable practice-and-play plans, activity videos, and access to free modified equipment. Curricula have been developed for red, orange, and green stages of a tennis program using modified equipment targeting beginner players ages 5-18. Additional support is provided with marketing materials and promotions to enhance your coaching experience.
These 3 hour workshops showcase relevant activities for each level, utilizing the easy-to-follow Red, Orange, and Green Community Curricula as well as how to coach, manage, and organize practices and is perfect for full-time and/or seasonal coaches, parents, volunteers, community tennis providers, or anyone interested in learning more about the Net Generation tools and resources through hands-on experience. Participants will learn more about how to use the curricula in their current programming, the Net Generation App, and Team Challenges for all ball colors.
Join us at one of the following workshops:
Saturday, October 5: Iowa City, IA at North Dodge Athletic Club (3PM-6PM)
Tuesday, October 15: Tulsa, OK at Lafortune Tennis Center (12PM-3PM)
Sunday, October 20: Lincoln, NE at Woods Tennis Center (1PM-4PM)
Saturday, November 2: Wichita, KS at Riverside Tennis Center (1PM-4PM)
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Congratulations to Oklahoman Vanessa Ong in winning her first 15k pro singles title. Ong had to play through the qualifying bracket winning 6-4, 6-7, 10-8 in her final qualifying match. She went on to win the main draw by defeating Netedova Anastasia from the U.S. 6-0, 7-5 in the finals. Vanessa currently trains at the Tucker Tennis Academy in Tulsa, OK and will be a part of the UCLA team fall 2020.
What tournament did you just win?
Where was the tournament?
Who was there to support you during your win?
What has been your best moment on a tennis court?
My best moment was winning my first pro title.
Knowing what you know now, what advice would you have given yourself when you first started?
Keep working hard and believing in myself, you never know what might happen.
Do you have any superstitions?
I like to touch the fence with my racket before a big point.
What has been your favorite tournament?
US Open Juniors
When did you start playing tennis?
6 years old
Who is your role model?
My older brother
Who are your coaches?
Matias Marin and Trent Tucker
What are you thankful for?
I am thankful for my parents for giving me the opportunity to live my dream. I am also thankful for all of my coaches, especially Matias Marin and Trent Tucker for all they have done for my tennis. TTA has been like a home to me, and I am very grateful to be able to train at a place like it.
Why you love tennis?
I love tennis because I love competing and having a goal that I can work hard for everyday. Tennis has given me a chance to see the world, and I love being able to see how far I can go.
How old are you?
17 years old
Hardest obstacle in tennis you have been through?
My ab and ankle injury
What is your pre-match ritual?
I like to spend my time preparing my match gear such as my rackets, drinks, and etc. while listening to music. Then I usually do another dynamic warm up before going on court.
ONG WINS FIRST PROFESSIONAL TITLE
"Vanessa has persevered thru several long injuries and has worked incredibly hard to get herself in position to win titles."
-Trent Tucker, Tucker Tennis Academy
Meet Noah Bortnick, your new Manager of Junior Competition at USTA Missouri Valley.
Noah was born and raised in Kansas City with his three other siblings and grew up as a junior player in the Missouri Valley section. After earning his Sport Management degree at the University of Kansas and working at the NAIA, Overland Park Racquet Club and the Plaza Tennis Center, Noah is now pursuing his Masters of Business Administration from Rockhurst University and working at USTA Missouri Valley.
We asked Noah a few questions to get to know him better:
USTA.com: How did you get your start in tennis?
Bortnick: When I was about seven or eight, my mom signed me up to be part of the sports camp at Oakwood Country Club. Of all of the sports that we played during this camp, tennis was easily my favorite. Kendell Hale, UMKC head coach and tennis director at Oakwood, let me play in the clinic with the older kids. From there, I began taking lessons from him and my interest in tennis began to take off.
USTA.com: What’s your greatest tennis memory?
Bortnick: Easily, my greatest tennis memory getting to play doubles with my brother, Josh (who now plays for the University of Arkansas). During my senior year of high school at Pembroke Hill in Kansas City, Josh and I got the opportunity to play doubles together throughout the entire season. Although we argued quite a bit at the start, we turned out to be a really good team in the end. Once we actually figured out how to play tennis together, I never enjoyed my time more on the court than playing doubles with my brother. Hopefully, there will be a Bortnick brothers comeback one day!
USTA.com: What’s something you love about working at USTA Missouri Valley?
Bortnick: I have known many of the people across the Missouri Valley since I was a junior in the section, and this is a great opportunity to get to know everyone in a professional setting. I do love that everyone in and out of the office has a real interest in growing the sport.
USTA.com: What are you most excited about when it comes to your new role as Manager of Junior Competition?
Bortnick: I am most excited that I will get to continue working in sport and around junior tennis. Over the last few years, I have worked under Scott Hanover at Overland Park Racquet Club and The Plaza Tennis Center, where I learned a lot about the Missouri Valley, as well as the players, parents, and coaches across the section. This will be a great opportunity to continue working with them and travel the section again.
USTA.com: Do you still play tennis today?
Bortnick: I do still play tennis today! Although I have to divide my time more equally with work, I try to play in tournaments and leagues as much as I possibly can.
USTA.com: What’s at the top of your tennis bucket list?
Bortnick: I have been to the US Open and the French Open, as well as the All England Club (one month before Wimbledon). At some point in the near future, I would like to go to both Wimbledon and the Australian Open to complete my tennis bucket list. Hopefully, I'll get the opportunity to travel around England and Australia if I get to go to these countries!
For all questions related to junior competition, you can email Noah at firstname.lastname@example.org.
By USTA Missouri Valley
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Meet Noah Bortnick
Junior Competition Manager
What two teams that you captain are going to Nationals? Phuong Le and myself are the Co-Captains for Team Tran/Le. We are going to Nationals in Men’s 18 and over 4.0 and Men’s 40 and over 4.0.
When is Nationals? 40 and over 4.0 Nationals is 11-13 Oct in Surprise, AZ while 18 and over 4.0 Nationals is 18-20 Oct in Las Vegas.
Have you been to Nationals before? We (Team Tran/Le) made it to Nationals in 2016 in Men’s 40and over 4.0 with essentially the same core guys on our current team.
How long have you been a captain for USTA leagues? I have been a Captain since 2011 and Phuong joined us in 2013 and Co Captained with me.
What was the toughest match at Sectionals? Our toughest matches at the 40 and over Sectionals were the semi-finals vs Tulsa that went down to the last court which we won in a super and in the Finals, we beat Iowa who defeated us in the Sectionals Finals in Kansas City last year in another down to the last court super tiebreaker. In the 18 and over Sectionals in OKC, we beat a very tough HOA team, 3-2, in the semifinals and a very talented and deep St Louis team, 3-2, in the finals. So I guess you can say we really like those 3-2 matches on Sundays this year.
What was your strategy to get to Nationals?Our strategy to get to Nationals is to have depth and versatility with our lineups. We have a lot of guys that have played both singles and doubles for us and it helped keep our lineup fresh for the 5-6 matches that you would have to play to win Sectionals. In the semis and finals, the other teams played essentially the same guys while we were able to get some fresh legs in the Finals.
Favorite tennis league memory? It is definitely this season because we ended 2018 with losing in the 40 and over Sectionals Finals in Kansas City. The way everyone worked on getting better and staying focused this season has really propelled us to a great year. Beating a great Iowa team that beat us in that 2018 Sectionals Finals in KC made it even sweeter.
Did you know everyone on your team before it began? The core group have been playing together for 6-7 years. Some of the guys have been with us since we formed our team in 2010. The others we have met thru guys on the team. We truly enjoy the social aspect of playing league tennis and the diverse group that we have (pastor, engineer, account executive, lawyer, architect, etc.) provides for great off the court interactions. Going to Nationals in 2016 also made us a closer team as it was a great experience and opportunity for everyone to get to know everybody better, also. I think this is a great team because it’s a great bunch of guys who loves playing but enjoy cheering for their teammates. The other teams do hear us when they are playing OKC. The guys really make captaining easy for Phuong and myself because everyone is supportive of their teammates.
Captain Minh Tran Advancing
Both Teams to USTA Nationals
7,438 total registrations in oklahoma for adult league tennis this year
30 teams win district championships for usta oklahoma this year
10 teams win section championships for missouri valley this year
2 of the 10 teams heading to nationals are captained by minh tran this year
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18 & OVER
LOCAL TEAMS HEADING TO NATIONALS
40 & OVER
55 & OVER
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“I just like it. I like to hit the ball. I like it because it makes you stronger and in order to play tennis I have to keep up with my health.”
Story and photos by Bobby Anderson
Staff Writer at seniornewsandliving.com
Whether it’s a tournament or just a regular weekday morning, odds are you’ll find Sherry Sakoski at Westwood Tennis Center in Norman.
Sakoski has been a regular fixture at Westwood for years, but she didn’t pick up the game of tennis until she was 35. She remembers taking her three children to the courts while they were growing up. Two times a week she would have lessons before hitting by herself on the backboard. “Every day almost. It wasn’t very far from the courts,” she said. “I’d just load up the kids and head out.” Within a couple years she started traveling to tournaments, improving her skills and having some success. Originally from Weatherford, she took a job with 3M as a chemist after going to pharmacy school. Much of her time with 3M was spent as a quality engineer, auditing the chemical components company vendors used in the manufacture of their products.
At 60 she went back to school to get her doctorate in pharmacy so she could help out her daughter who works as a pharmacist in Oklahoma City. After moving back to Norman in 2003, she took lessons from then-director David Minihan before transitioning to now current-director Marc Claude. “I’d rather play with them than play with anybody else. Isn’t that something?” she laughed. “I didn’t have an opportunity to play any ball when I was young because they didn’t have anything for girls at Weatherford. Then I got out into the world and my kids wanted to play so we just all learned together.”
Her husband, an avid tabletop tennis player, even picked up the sport and advanced quickly. Players always have to contend with the Oklahoma weather but construction of a new indoor tennis center will help players like Sakoski still get out on the court.
Westwood Tennis Center is considered as one of the top public facilities in the United States. In 2007, The U.S. Tennis Association recognized Westwood as the National Outstanding Facility. Currently, Westwood has 14 outdoor championship
courts with four 36-foot youth courts. The new 15,000 square foot indoor facility is a Norman Forward project, funded through a one-half-cent sales tax approved by Norman voters in October 2015. The construction contract was awarded to Flintco for $1,376,714 in August 2018. This facility is the city’s first tensile fabric structure and features two new USTA-sanctioned indoor tennis courts, reflected LED lighting, a spectator area, and an energy efficient heating and air conditioning system.
The project also included the construction of two new outdoor USTA-standard courts with lighting, fencing and bleacher areas which were completed in 2018 before the new indoor facility’s construction. “It’s softer in there,” she said of the new surface. It’s been two years since Sakoski had her hip replaced so she appreciates that fact. She’ll take whatever she can to keep her out on the court. “I just like it. I like to hit the ball. I like it because it makes you stronger and in order to play tennis I have to keep up with my health,” she said. “I have to eat right and I have to drink a lot of water.” Sakoski is an avid doubles player, enjoying playing up at the net. “You’ll have to ask Marc but I play pretty good for an old lady,” she said. “Not as good as some of them. Oh, my goodness I know some of them that are in their 80s. It’s no effort for them. It’s still an effort for me to hit the ball hard.”
According to the International Tennis Federation, playing tennis could increase life expectancy by a decade, according to an ongoing cardiovascular study. The Copenhagen City Heart Study has examined people over a 25-year period and evaluated improvements in life expectancy through participation in various sports and leisure-time activities.
In total, 8577 participants were examined for all-cause mortality between 10 October 1991 and 16 September 1994 until 22 March 2017, with various sports found to improve and increase life expectancy. Of the sports included in the observational study, tennis topped the charts for potential life expectancy gains by some considerable distance, with results suggesting as many as 9.7 years could be added to an individual’s existence. This is 3.5 years more than its nearest competitor badminton, the playing of which has been found to increase life expectancy by 6.2 years, with football (soccer) having the potential to add 4.7 years and cycling 3.7 years. Swimming was found to boost life expectancy rates by 3.4 years, jogging by 3.2 years, calisthenics by 3.1 years and health club activities by 1.5 years. A further conclusion of the study suggests that leisure-time sports which involve greater levels of social interaction are associated with the higher levels of longevity.
By: Bobby Anderson
After intense training sessions, what you eat really matters. Choosing the right foods can help replenish energy depleted in your muscles and liver, repair damaged muscle fibers and reduce inflammation throughout your body. Here are a few foods and tips to speed up your recovery.
Goals for Recovery Nutrition
Restore fluid and electrolytes (sodium and potassium) lost in sweat
Replace muscle fuel (carbohydrate) utilized during exercise
Choose protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
Begin recovery by eating a snack (carbohydrate + protein) within 30 minutes of completing exercise, and eating a meal (carbohydrate + protein + fat) within two hours of completing exercise
Carbohydrate-electrolyte sports drink to replenish fluids and electrolytes lost in sweat
Monitor urine color—dark color indicates dehydration (may also be due to vitamins and/or foods ingested); lighter color indicates adequate hydration
Monitor sweat loss through change in body weight before and after exercise to prevent dehydration
Top 10 Recovery Foods
Tart Cherries—heals joint pain and muscle soreness
Coconut Water—restores fluid balance and potassium (an electrolyte lost in sweat)
Blueberries—anti-inflammatory; quercetin improves endurance and recovery
Chia Seeds—omega-3 fats reduce inflammation and improve flexibility
Salmon—vitamin D increases jump height, power, and strength
Kefir—boosts immunity with probiotics
Beets—nitrates increase blood flow and delay fatigue
Oranges—vitamin C supports collagen formation and joint health
Kale—vitamin A improves vision and skin
Ginger—anti-inflammatory that relieves muscle soreness and joint pain; improves digestion
Recovery Snack and Meal Ideas
Smoothie (kefir or whey protein + berries + tart cherry juice + dark leafy greens + ginger)
Low-fat chocolate milk + protein bar
Cottage cheese or Greek yogurt + fresh fruit + chia seeds
Salmon + mashed potatoes + Mixed Veggies
Burrito bowl (brown rice + chicken + beans + cheese + salsa + avocado + lettuce)
Stir fry (lean meat + broccoli + bell pepper + carrots + brown rice)
Turkey sandwich + salad
By usta.com Player Development
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