Badge begins this Saturday with our Ladies 2 Team and Ladies 3 Teams taking on Sydney University at home.
Our Men’s 2 and 3 Teams play late matches at home and Men’s 7 Team play an early match. The Men’s 5 Team will play at Wakehurst at noon.
Social Tennis will be on every Saturday on courts 3 and 4 from 1130am to 230pm.
The weather is looking good so come along and cheer on our teams
Denis Crowley MLTC Club Captain
TSNSW is helping Picton run their tournament this year so please find attached the entry form for Picton.
Do not hesitate to contact me should you have any questions
Hope to see you there!
Katrina
0414 973 751
Direct links to the various Badge draws for Men and Women on the Sydney Badge site are available.
Entries are now open for Term 2 Night Competitions.
We’re going to look at some of Roger Federer’s favorite exercises that have helped him retain elite levels of fitness in a professional career spanning over 23 years, covering warm-ups, exercises for mobility, agility, and strength training.
Whether you’re a professional athlete or weekend warrior, warming up before undertaking intense exercise is essential in helping to improve your performance and avoiding injuries.
Though Roger Federer has an army of nutritionists, personal trainers, and coaches, his warm-up exercises are basic moves that are easy to do but have multiple benefits.
Jump Rope: Jump rope is an excellent exercise for your cardiovascular system and agility. Federer likes to start off slowly and work his way up to ‘double-unders’.
Butt Kicks: A simple yet effective warm-up exercise perfect for elevating your heart rate and getting some heat into your quads.
Stretches: Dynamic stretching is best performed once your muscles are warmed up a little. Avoid static stretching as it can negatively impact your workout and fatigue your muscles.
Side-Line Sprints: This exercise not only builds a bulletproof cardiovascular system, but it’s also known to pack on muscle and get the body used to sudden changes of direction, which is essential on the tennis court. This intense exercise is best done as the last part of your warm-up.
Medicine ball Shuffle: Roger Federer uses the medicine ball shuffle (passing a medicine back and forth while shuffling sideways) with his coach as a way to build core stability, arm strength, and coordination.
Lateral Band Walks: With resistance bands, like the Victorembands, wrapped around his legs and feet set at shoulder-width apart, Roger Federer performs lateral band walks to increase his hip stability and knee-joint strength.
Cone Drills: Federer’s workout routine includes cone drills to sharpen his agility by using cones as markers for fast-paced direction changing, while simultaneously practicing his forehand and backhand.
Side lunges & Twists: Using a medicine ball to tax his muscles further, Roger performs side lunges with a twist for balance, coordination, and isolating his hamstrings, glutes, and quads.
Trampoline Volleys: Standing on one leg on a trampoline, Federer practices volleying the tennis ball to a partner. He believes it helps his balance and hand-eye coordination.
Racket Drills: Practice makes perfect, and Roger Federer’s fitness coach, Pierre Paganini, runs racket drills with the 20 grand slam winner to make sure his forehand, backhand, groundstroke, and volleys are as sharp as possible.
HIIT: Or ‘High-Intensity Interval Training is a series of cardiovascular exercises performed at maximum intensity for periods of 10-to-15 seconds followed by a rest period of around 45 seconds. Federer does HIIT to build explosive power for short but taxing points within a tennis match.
Jogging: While jogging is not high on Roger’s list of popular exercises, building cardiovascular endurance is essential for top tennis players. Though much of the game is played over short, intense time periods, tennis matches can last for hours.
Roger Federer didn’t become a top athlete by exercising alone; he achieved elite status by recovering properly from consistently intense workouts and letting his body adapt to the stimulation.
If you want to recover sufficiently, you need a balanced and nutritious diet and proper sleep. Federer eats whole foods healthily, lean protein for muscle growth, and complex carbs for energy and endurance while getting a minimum of ten hours of sleep per night.
Following Roger Federer’s training routine might not lead you to win Wimbledon, but it will help improve your overall health and fitness, which will lead to gains on the tennis court.
www.sportingferret.com/2021/03/29/roger-federers-workout-routine/
Follow the COVID-19 guidance to help protect our community.
From 12.01am, 29 March
You may have up to 100 visitors at a time. The total number of visitors includes adults and children.
If you have a gathering of more than 100 visitors in your home, you must have a COVID-19 Safety Plan and make it available for inspection if requested.
The limit of 100 people also applies to holiday homes and short-term rentals.
If you have a gathering of more than 100 people at your holiday home or short-term rental, you must have a COVID-19 Safety Plan and make it available for inspection if requested.
Learn about having more than 100 visitors at a home.
There are no restrictions on dancing and singing at venues and events including nightclubs, weddings, funerals and memorial services.
Organisers of venues and event must continue to be COVID safe.
Nightclubs may open, but they must be COVID Safe.
Up to 200 people can gather in an outdoor public place such as a park, reserve, beach, garden or public space.
Learn more about gatherings of more than 200 people.
Check for any restrictions that apply to your destination before you travel to other Australian states and territories.
If you are travelling to Lord Howe Island, check the rules for hotels and accommodation on Lord Howe Island.
If you are the organiser of a significant event you will need to have and comply with a relevant COVID-19 Safety Plan for a wedding, funeral or memorial service.
When a religious service is held in a place of public worship, the person responsible for the premises must have and comply with a COVID-19 Safety Plan for your church, meeting house, mosque, synagogue, temple or other place of worship.
Find out about the COVID-19 rules and requirements for your industry, premises or event.
From 12:01am Monday 29 March, the following will apply:
Businesses and other organisations must continue to ensure they keep accurate records of all attendances, including through QR Codes, to enable fast contact tracing in the event of any community transmission.
Premier Gladys Berejiklian said the easing of restrictions is a significant step forward as NSW continues its COVID-19 recovery.
“With no community transmission and our quarantine and frontline workers now receiving their second vaccinations, the timing is right to further ease restrictions across the state,” Ms Berejiklian said.
“As we do this, it is important we don’t let our guard down and continue to check in at venues, keep our social distance and get tested if we have even the mildest of symptoms.”
Treasurer Dominic Perrottet said the further lifting of restrictions would help support businesses and jobs across the state.
“Today we take a another big stride in the right direction, easing restrictions is important in helping businesses return to normal, it’s like a jab of confidence for the economy,” Mr Perrottet said.
Health Minister Brad Hazzard said the further easing of restrictions was possible due to the support and sacrifices of the people of NSW.
“The initial focus of our vaccination program on frontline quarantine, border and healthcare workers has also given us greater confidence as it reduces the risk of COVID being introduced into the community from an overseas source,” Mr Hazzard said.
Dr Chant said it is critical everyone continues to practise COVID-safe behaviours, including using QR codes, staying home if unwell and getting tested.
“I also urge everyone to get vaccinated as soon as they are eligible and able to do so. It will not only protect you, your family and loved ones, but will keep the whole community safe,” Dr Chant said.
Learn more information on COVID-19.
International Tennis Federation
Press Release: March 22, 2021
The ITF has today confirmed, following consultation with the Croatian Seniors Tennis Association (host organiser) and other tournament stakeholders, that the 2021 ITF Seniors (50-55-60) World Championships in Umag, Croatia, originally scheduled to take place from 6-19 June 2021, will now be played from Sunday 29 August to Saturday 11 September. The event will remain in Umag, with the Team event running from 29 August – 3 September, before the Individual event from 4-11 September.
The ITF Seniors Committee has taken this decision in light of the ongoing situation, globally and in Croatia, with significant travel restrictions remaining in place for many nations and regions. At this time, too much uncertainty remains to allow participants to make the necessary arrangements for an event of this scale in June. The health and safety of everyone involved remains the foremost priority.
The rescheduled Seniors World Championships will immediately proceed the ITF Young Seniors World Championships which begin on 12 September. The ITF Young Seniors World Team and Individual Championships remain scheduled to take place in Umag from 12-25 September as well as the Super Seniors World Team and Individual Championships on Mallorca, Spain from 10-23 October 2021.
Players and teams are advised not to book any travel or accommodation until the tournament fact sheets have been published, approximately 4 months prior to the event.
USTA National
March 2021
This article was originally published on USTA.com, February 11, 2021
Tennis is the perfect social-distancing sport—and the numbers continue to prove it.
Tennis participation in the U.S. increased by 22% in 2020, with 21.64 million people hitting the courts, according to recent data from the Physical Activity Council’s Participation (PAC) report produced by Sports Marketing Surveys. The survey and report monitor more than 120 different sports and activities participated in by Americans.
Of the more than 21 million Americans saying they played tennis last year, 6.78 million were either new or returning/lapsed players. Nearly 3 million of those were first-time players, a 44% increase over new players in 2019. Additionally, the 3.82 million Americans who returned to the sport after time away was a 40% increase over the same measure in 2019.
“We are thrilled that so many new and existing players came back to the sport—especially in what was such a challenging year for so many people,” said Mike Dowse, USTA Chief Executive Officer and Executive Director. “These new participation numbers are a testament to the hard work, passion and commitment of a united industry that worked together to ensure that tennis not only survived, but that it thrived.
“Even though we continue to face challenges, it’s evident that many people recognize tennis as the ideal social-distancing sport, which puts it in a great position to continue to grow and allow people to stay active and social in a healthy and safe manner.”
In addition to the increase in participation highlighted in the PAC report, the Tennis Industry Association—the trade association that assists in monitoring the entire U.S. tennis industry—reported that racquet sales in the entry-level category have seen significant year on year growth of nearly 40%.
With its inherent social distancing, along with many other health benefits, tennis continues to show strength in the face of the coronavirus pandemic. To that end, the USTA—with input from the USTA Medical Advisory Group—established in 2020 a series of recommendations and guidelines on how to play tennis safely for both players and facilities. Additionally, a recent study, which analyzed the surface of balls used in various sports, showed that tennis balls used during normal play are unlikely to put players at risk of developing COVID-19.
Tennis’ positive health impacts are well documented, and have recently been further highlighted by one of the largest sport-specific studies to date. The study, published in the July 2020 edition of the Journal of Medicine and Science in Tennis, showed that those who play the sport have higher general, physical, social and mental health scores than the general population.
“We are excited to see these positive trends and such significant growth in our sport,” said Craig Morris USTA Chief Executive, Community Tennis. “We are energized to continue putting forward key industry partnerships and quality programming to ensure new and existing players of all ages and abilities have the best experience playing the sport for a lifetime.”
In order to capitalize on the momentum surrounding participation, the USTA collaborated with leading manufacturers and mass retailers to include a “Net Generation” hangtag on over 400,000 youth racquets sold by various mass sporting goods and tennis retailers across the U.S. Beginning in early Q2, the hangtags will include information about Net Generation, the official youth tennis brand of the USTA, via a QR code announcing local play opportunities and access to the free youth USTA membership, all aimed at making it easier for kids to get into the game.
After fulfilling more than $10 million in funding to combat the pandemic in 2020, the USTA will continue to provide resources to certified providers and facilities across the country to ensure new and existing tennis players have access to quality programming that is safe and fun.
Each year the Physical Activity Council conducts the largest single-source research study of sports, recreation, and leisure activity participation in the nation. The PAC is made up of eight of the leading sports and manufacturer associations that are dedicated to growing participation in their respective sports and activities. To download the recent PAC report, please visit the council’s official website.