Off-season Training
Group clinics, private lessons, and hitting sessions are essential to proper development. Here are the top three local tennis clubs that our girls recommend. Scroll down to find more tips and workouts!
Additionally, some of our varsity players offer paid hitting sessions/coaching, applying their years of competitive tennis experience. If you are interested please reach out to:
Isabel Su/ Sophomore, 1st singles, county finalist (isabelsu@bernardsboe.com)
Kate Henderson/ Junior, Varsity Captain, and county finalist (Katehenderson@bernardsboe.com)
UTR and USTA
Tournament and Match PLay
All of our Varsity players compete in UTR match play and tournaments along with USTA tournaments, to improve their match-playing abilities. Match play is the best way to improve your practical tennis skills and is essential in improving overall tennis intelligence. We encourage everyone interested in playing on the team to play matches in the off-season as it is so essential.
UTR is a universal tennis rating on a 16-point scale with 16 being the rating of a professional male player and 1 being a new match player. Through UTR you can sign up for level-based match play along with round-robin tournaments.
USTA is ranked based on region, age, and gender; tournaments are organized likewise. Tournaments are in multiple different formats and a variety of levels.
Workout Plans
Here you can find all tennis beneficial workouts curated by our captains and are proven for success, everything from balance to weight training for all levels.
Band Training
Coming soon!
Footwork Drills
Coming soon!
Stretching/Yoga
Coming soon!
Core Stability
Coming soon!
Plyos and Isos
Coming soon!
Balance
Coming soon!
Basic Resistance Training
Coming soon!
Important Workout Tips:
set a specific goal for yourself for motivation
track what exercise you do each day including distances, weights, and reps to see your progress
Sleep is one of the most important factors in athletic performance and muscle growth
take days off and don't overwork yourself, if you are new to a certain exercise build up gradually
make sure your body is getting the nutrients it needs
make sure your form is good to prevent injuries
stretch briefly when you are done with a workout to prevent injuries and reduce soreness
knowing your limits and when you could possibly injure yourself and the difference between pain and soreness