Da Silva Wins Doubles Title in Oxford

Totally Tennis performance player Kirsty Da Silva (pictured left) and her partner Amelia Pirt won the Grade 4 Leys Junior Doubles 16 and under title at Leys Recreation Ground in Oxford on Sunday.

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Da Silva, 12 and Pirt, 11 were the only pair to win all their three matches in the round robin competition. They beat Isabel and Georgia Black 4-2, 2-4 [10-7], Michaela Shakespeare and Oyinkansolami Durowoju 5-4(1), 2-4, [10-6] and Holly Craig and Beatrice Painter 4-1, 4-1 to win the event.

Congratulations Girls 😉

Competition Nutrition – What, When and How Much?

One of the most popular questions asked during Wimbledon, What is in that drink the players are drinking?”

Answer: It is a precise formula made up predominately of carbohydrates and electrolytes (salt and minerals).

The next question is usually, Why are they drinking that?”

Answer: When you play tennis for longer than 60 minutes, you begin to deplete carbohydrate and electrolyte stores. If you fail to keep those stores topped up, you will get tired quicker; your concentration levels will lower, and your reaction time on court will get slower.

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It’s essential to maintain the same intensity and focus on court for the duration of the match if you want to win it…

Professional players keep their carbohydrate and electrolyte stores topped up via a drink formula because it’s the easiest way to maintain intensity and performance. Sometimes, they will consume food in the form of a banana or an energy bar, but here’s why consuming liquid nutrition on court is the best option:

  1. It’s physically more practical than eating a big meal
  2. It will digest faster, therefore the nutrients can be utilised by the body quicker.    
  3. Consuming food can sit heavily in the gut and therefore slow you down on court as a consequence.

So now you know you MUST consume both carbohydrates and electrolytes during tennis matches that last longer than 60 minutes, what’s the best practical strategy to do this?

1) Here is how to top up electrolytes:

 

Consuming water with added salt
 

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Coconut water is a good alternative to plain water as it naturally contains electrolytes with some additional flavouring.
 

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The ideal way is to consume sports drinks. Sports drinks contain a very specific solution to comprise the correct water to electrolyte ratio, with the added benefit of a pleasant flavour. Three companies I recommend are: Gatorade, Powerade and Lucozade Sport.
Squash or cordials are not recommended, as the electrolyte levels are too low.

2) Here are good sources of carbohydrates to keep your stores topped up:

  • Sports drinks (Gatorade, Powerade, Lucozade)
  • Sports gels (SIS, High 5, MyProtein)
  • Fruit
  • Fruit smoothie
  • Energy bars (Cliff bar, SIS energy bars, cereal bars)
  • Jam sandwich

My recommendation: consuming a sports drink is OPTIMAL because it contains both carbohydrates AND electrolytes in ONE drink.

I would recommend consuming primarily liquid nutrition on court for ease. With that being said, it’s personal preference therefore if you would prefer to consume food instead, that is perfectly adequate.  

Real world application: It’s best to consume your on court nutrition in small amounts regularly, rather than all in one sitting. This reduces the stress on the digestive system.

Individual recommendations will be different depending on the context and person, but previous blogs outline average quantities of carbohydrates and electrolyte (hydration) strategies needed to maintain optimal tennis performance.  

Side note: It’s best to try your on court nutrition strategy in training first because you don’t know how your body will react to particular foods during intense exercise, and you don’t want to be caught short during a competitive match.

Yours in Health,

Steph

Former Totally Tennis performance player Steph Catlin has founded Food Is Life, a sports nutrition consultancy business based in Basingstoke. If you would like to learn more about how to achieve your personal nutrition goals and for specific personal advice please contact Steph directly via foodislifeuk@gmail.com via her website www.foodislifeuk.com or visit her social media channels FacebookTwitter and Instagram

Read more nutrition advice in previous posts  Is Nutrition The Missing Puzzle Piece to Your Ultimate Tennis Performance?Do You Suffer With Performance Dips During a Tennis Match and Protein Isn’t Just For Body Builders

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Tennis Foundation Primary Schools Roadshow

The Tennis Foundation, in conjunction with Totally Tennis, are visiting ten schools in Basingstoke this week to see over 1000 key stage 1 children and introduce them to playing tennis in fun short sessions. The week long roadshow will culminate in two FREE Tennis Open Days at the Indoor Centre this coming weekend (17th & 18th June – details below).

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The schools that will be visited this week are:

Monday 12th  June – St Marks and Chalk Ridge

Tuesday 13th June – Great Binfields and North Waltham

Wednesday 14th June – Castle Hill and Silchester

Thursday 15th June – Winklebury and Hatch Warren Infants

Friday 16th  June –  St Johns and St Bedes

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Totally Tennis’ director Nigel Long said “This is an amazing opportunity for local children to try tennis at their respective schools and then visit the club to practice what they have learnt on real tennis courts.”

We have a fantastic mini tennis programme for junior players from the age of four. We hope to see lots of players signing up to play regularly in our Pirates, Indians, Dodgers and Giants squads and start enjoying a fun new activity.”

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The Tennis Foundation is Britain’s leading tennis charity that strives to make sport inclusive and accessible to everyone. The aim is to provide opportunities to encourage people to maximise their potential through tennis by working closely with the Lawn Tennis Association (LTA) and a wide range of partners from across all sectors to deliver their vision and aim. For more information visit www.tennisfoundation.org.uk

For more information about the Schools Tennis Roadshow and the FREE sessions this weekend at Totally Tennis’ Indoor Centre in the War Memorial Park please telephone 01256 358816 or e-mail tt@totallytennis.co.uk More information about the junior squad programme can be found here and read all our latest news on our blog here

World Tennis News: Konta Wins Miami Open

British number one Johanna Konta became the first British woman to win the Miami Open yesterday. In the final tenth seed Konta, 25 beat former world number one Caroline Wozniacki, 26 in two sets 6-4, 6-3 to win the biggest title of her career to date.

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This milestone in Konta’s career will see her climb to a career high in the world rankings, this is her third WTA Tour success after playing in four finals. In July 2016 Konta won the Bank of the West Classic in Stanford followed by claiming the Sydney International title earlier this year in January. She was defeated in the China Open final last October by Agnieszka Radwańska.

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En route to the final Konta had a bye in the first round and then beat Aliaksandra Sasnovich in round two 6-2, 7-6 (7-5), 6-4. She then defeated Pauline Parmentier in the third round 6-4, 6-0, in round four she beat Lara Arruabarrena 7-5, 6-1 and then third seed Simona Halep in the quarter-final 6-3, 7-6 (9-7), 6-2. In the semi-final Konta beat eleventh seed and seven-time Grand Slam winner Venus Williams 6-4, 7-5.

In other British tennis news, Andy Murray was forced to withdraw from the Miami Open with an elbow injury that will also see him miss Team GB’s Davis Cup quarter-final against France in May.

Photos used with courtesy of Getty Images.

Dingwall and Hignett Progress with Coaching Qualifications

Totally Tennis performance players Andrew Dingwall and Liam Hignett have both passed their Lawn Tennis Association (LTA) level 2 assessment last month after passing  their level 1 assessments last November.
Both players represent their respective colleges, Queen Mary’s College and Sherfield School as well as playing at the club in the performance programme. Dingwall is also a tennis assistant at Totally Tennis and runs the TT Tour events.
The level 1 coaching assistant course is the starting point for players aged 16 and over who want to get into tennis coaching and become a coaching assistant. The level 2 coaching assistant course is aimed at coaching assistants who want to progress on the coaching ladder. Course participants must be LTA accredited and complete a number of training days and assist with practical on-court sessions supervised by their mentors. The next step is the level 3 coach qualification course for players/young coaches who want to work full time within the tennis coaching profession.
Hignett said, “I found the courses very interesting and I can use these to help with my coaching development. I would like to do my level 3 soon so I can learn further and increase my knowledge and experience.”
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Dingwall added, “It was great to learn so much on my level 1 and 2 which has allowed me to really expand my coaching knowledge. I believe they have had a really positive impact on any coaching sessions I do. I am hoping to do my level 3 not too far into the future.”
Read more about the LTA’s coaching qualifications and how to become a tennis coach  here

Bring A Buddy Week

From today until Saturday 18th February it’s ‘Bring a Buddy Week’ at Totally Tennis so grab some friends and bring them to your squad session (free of charge) so they can join in the fun.

As an added bonus if your buddy signs up to play in our squad programme you will both get a free Tennis Camp day during half term that starts on 2oth February.screen-shot-2017-02-06-at-14-43-19

Player Profile: Steven Peach

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STEVEN PEACH

Age: Four

Squad: Pirates

How old were you when you first started tennis?

Four

How were you introduced to the sport?

By my Mum and Dad

What made you come to Totally Tennis?   

It’s good fun

Who is your favourite professional tennis player?  

Andy Murray

What do you like most about the sport?

It’s exciting

What do you consider to be your best shot?

Forehand

How often do you play?  

Once a week

Do you play any other sport?

Swimming

What’s your greatest achievement in tennis so far?

Rallying with the coach