Schedules, team rules, drills, conditioning, and other information for the student-athlete.

2014-15 Team Handbook

It’s not the will to win that matters—everyone has that. It’s the will to prepare

to win that matters.

From the desk of Head Coach John Simms: Welcome to what promises to be a very exciting year for the women’s

tennis program. We will be working harder than ever to stay on top of the Mountain East

Conference and defend our championships. Of course we can expect every team in the conference will be doing its best to beat us but we will be prepared.

This year’s schedule is one of the toughest the team has ever played. That will only make each of you a better player.

A college athlete should begin every day by asking themselves what they can do that day to make themselves a better player, to help their team, to stay ahead of the opponents who are working hard to defeat them.

Balancing studies and athletics is difficult. It can be hard to find time to study around practices and matches. The schedule is designed to help you as much as possible. But make no mistake, it is difficult.

I have every confidence in this year’s players being able to not only maintain the high level of success the program has become known for but to take it to another level.

Go Yellow Jackets!!!

Head Coach John Simms

College Tennis at University of Charleston

Bachelors of Arts Degree West Virginia State University

Experience - Took over West Virginia State Tennis program July 1, 2003 - Owner/operator of Simms Tennis Academy 1998-2004 - Director of Junior Tennis at Charleston Tennis Club 1994-1998 - Director of Tennis at Edgewood Country Club 1991-1994 - Director of Junior Tennis Charleston YMCA 1989-1993 - Rated Professional by United State Professional Tennis Association - Rated Professional by Professional Tennis Registry Notable - Selected by USTA Midwest Section 14 times to coach top juniors in national team competitions - Coached league, state, and district USTA adult championship teams - Served as Head Coach of USTA West Virginia Area Training Center for advanced juniors - Personal coach of four state high school champions, seven nationally ranked junior players, and numerous sectional and district ranked players. At the college level - Named Conference Coach of the Year 2003, 2006, 2007, 2010, 2012, and 2013. Year-by-Year Records Conference Year All Conference Finish Tournament NCAA 2003-04 1-11 1-8 9th 9th (individual points) 2004-05 3-12 2-7 8th First Round 2005-06 5-12 3-6 7th First round 2006-07 14-5 7-2 1st Semis 2007-08 20-8 8-0 1st Won First round 2008-09 18-10 7-1 2nd Finals First round 2009-10 15-9 7-2 3rd Semis Second round 2010-11 19-8 9-0 1st Finals First round 2011-12 12-5 7-1 2nd Finals First round 2012-13 19-9 10-0 1st Won Regional final 2013-14 14-3 7-0 1st Won Regional final Totals 140-92 68-27

Outwork Everybody

This accomplishes two things. First of all, hard work gives you the opportunity to im-prove, to be better prepared, and to be more productive among other things. But hard work also provides an unmatchable confidence that comes with knowing that you de-serve to be successful. The more you have invested the harder it is to surrender when faced with adversity.

Be mentally tough

Mental toughness is one of the most important skills. Simply put, mental toughness is the ability to hold on to one's goals in the face of pressure and stress. It's the glue that holds a player and a team together when the heat is on.

Keep Things Simple

If simply keeping the ball in play will win then do it. Start with the simplest strategy and adjust from there.

Play to Your Strengths

To me this has two meanings. One, be who you are and don't try to be anyone else. Know your game.

Stay Focused on the Fundamentals

As soon as things start to go wrong many players start trying low percentage shots. Start with taking a deep breath between points, clear your head, and get back to what you have practiced.

Think big picture

Don't be swayed by minor setbacks. Don't confuse minor shifts with sea-changes. A bump in the road can--and should--be navigated without making major route changes.

Chase Perfection

Mistakes that are not tolerated in a loss should not be tolerated in a win, regardless of the score. No team or individual has ever come even close to perfection accidently. Your on-ly chance of ever reaching perfection is to actively and constantly chase it.

Becoming a Champion

“Champions do not become champions when they win the event, but in the time spent preparing for it. The victorious performance itself is merely the demonstration of their championship Character.”

Show championship character every day

Team Rules

1. Never do anything that will embarrass

the program or school

2. Be on time

3. Come to practice and matches

prepared

4. DO NOT have a cell phone at

practice

5. Follow instruction to the best of

your ability

6. Always give your maximum

effort

7. Practice and play with emotion

Notes

The 16 Second Cure (Dr. Jim Loehr) is a very good method to regain control or your anxiety and emotions between points. It will help you to structure your time during points or games and to be better prepared for the next point. You can modify it to fit your personal needs, personality and ability. The 16 Second Cure includes 4 stages:

1.Positive Physical Response – Following a lost point, make a quick decisive move away from the mistake as if you say with your body “no problem”. Immediately transfer your racket to your non-dominant hand with your head tilted up and walk back to your position with shoulders back, head up, and eyes forward and down, projecting a strong, confident image. (3-5 seconds)

2.Relaxation Response – Once behind the baseline keep your feet moving. Your eyes should be looking at the strings of your racquet or at the ground. Shake out your arms if necessary to release ten-sion. Always walk several feet behind the baseline before starting the next point. The more stressful the point, the more time you should take in this stage. (3-15 seconds)

3.Preparation Response – Move toward your serve or service return position. Project the strong-est, most confident image possible. Now is when you should plan what you’re going to do with the up-coming point. (3-5 seconds)

4.Automatic Ritual Response – If you’re serving, bounce the ball at least two times and pause af-ter the last bounce to gather yourself before starting the service motion. This will guard against hurrying when under pressure. If you’re returning fix your eyes on the ball on the other side. Maintain movement by jumping up and down or swaying back and forth. Some players like to spin their rackuet in their hand. (5-8 seconds)

Top Pre-Match Mental Mistakes and Fixes

There are 10 typical mistakes that many athletes make from before competing.

1. Going into a match with strict expectations of how you will perform

2. Letting early play decide you confidence level

3. Get distracted before a match

4. Take life’s worries into your match

5. Over-thinking (cramming) your game before a match

6. Worrying about results or what those results will mean

7. Poor planning or no game plan at all

8. Comparing yourself to your opponent

9. Worrying about what others think

10. Main motivator is fear of failure (creates anxiety, tension)

Objectives of pre-match preparation should be:

1. Feel prepared and ready

2. Feel confident in your skills

3. Have a game plan (strategy)

4. Focus on execution (strategy, tactics, patterns)

5. Be ready to deal with adversity

6. Transition to role as an athlete (leave behind life’s worries)

Singles 101

The general and overall plans to win a match are called “strategies”.

The specific intention for shots used to execute the strategy are called “tactics”.

The combination of shots used to execute the tactic are called “patterns”.

Playing a Pusher

The dreaded pusher—those players who lob back almost every ball or who don't have a lot of pace and almost never miss—can be miserable to play against. It can make people crazy trying to play pushers. Just like playing anyone else, there is always a strategy you can take to the court with you to try to counter-attack the counter-puncher. Many players go into a match against a "pusher" thinking they can destroy these types of players, at least that's what it looks like from the sidelines. You must have respect for these types of players and their game. 1. Don't Play Their Style of Game. Don't allow them to dictate the pace of play and do not start pushing back your shots if it's not your typical game plan. You cannot beat a pusher by pushing the ball yourself. They're most likely much better at that style of play than you. You also never want the "pusher" to see you angry, stay focused and do not let them have the mental edge. 2. Get to the Net: "Pushers" usually don't have great passing shots so you should be able to get just about anything they try to pass you with. It's also not their typical style to try to hit hard to pass someone, so it may force the error. Getting to the net will help you to be more aggressive and cut down your opponent's reaction time. This almost sounds like a bad idea since they may just lob you anyway, but there are some good ways to approach this that will help. I like to serve and volley when playing these types of players. They usually do not lob back the serve, and even if they do I am not having to run backwards to get the lob since I am not that close to the net yet. Another great way to find a way to get to the net is to chip and charge off of their serve. This keeps the ball low and cuts down their reaction time. You can also find the short ball in baseline rallies and hit approach shots to get to the net. It is hard to hit great lobs on short low bouncing balls which will be to your advantage especially if you are coming to the net. This last way to get to the net is my favorite way to get to the net against these types of players. The sneak attack! Trade some baseline shots and roll one deep to their forehand or backhand. As they are backing up to hit the ball sneak into the net. Usually what your opponent will hit is a floater which you can take advantage of from the net. 3. Be Patient: You have to remember that even though they hit almost every ball back, their shots will usually not hurt you. Be patient and wait for the right ball to step in and hit a winner or an approach shot. If you get inpatient and try to hit the winner or approach shot to early you will end up hurting yourself, which is just what the "pusher" wants. What is nice about playing a "pusher" is that they usually don't capitalize on your mistakes like the short ball. If you miss-hit a ball and it lands short the typical player would take full advantage and make you pay for the mistake. 4. Shot Selection: If you chose your shot selection correctly and execute properly, taking advantage of the previous strate-gies will be much easier. The first piece of this puzzle is finding out what your opponent is uncomfortable playing. Your opponent may be uncomfortable playing at the net (typical of "pushers") or hate playing deep topspin shots to their backhand. In either case, you need to take advantage. Hitting short angles or drop shots will force them to run up to hit the ball and make it hard to lob the ball, in fact it will force them to have to be creative which might not be in their arsenal. If they don't like playing the net they are either stuck at the net forced to play out the point or run back to the baseline which will really get them in trouble. High topspin shots that bounce over their shoulder will also help to force a short ball out of your opponent and allow you to attack the net, cutting down your opponent's reaction time. This is another strategy that will take patience. Don't get frustrated when they don't hit back the first ball short enough that you can attack. This could take several shots to draw the short ball. Take the ball on the rise: This last strategy is for more advanced players. Taking the ball on the rise (on serves and ground strokes) takes a lot of practice and coordination. However, this strategy again takes time away from your opponent which can force errors or cause them to rush their shots and hit short. 5. Stay patient, focused and do not get angry. The "pusher" looks very beatable from far away, but once you get into the match they can cause many people problems. Keep the points smart because they will most likely not be short points. Remember, they do not smash the ball if you do not hit the perfect shot, if you hit a short ball they will most likely not make you pay for the mistake and you can rework your way back into the point. If you can execute the correct shots at the right times you will give your opponent something to get mad about instead.

DIRECTIONALS – BASIC GUIDELINES Remember it is the position of the player and the ball, not the ball and the court, that determine whether an inside or outside ground stroke will be hit. If the ball crosses the body of the player, then the hit will be and outside stroke, if the ball does not pass in front of the player then an inside ground stroke will be hit. A/. Guide One - The most natural and high percentage shot is to hit the ball back cross court and there is no change of direction of the ball, therefore the ball leaves the racquet strings at a right angle and thus fewer errors are made and your opponent has less opportunity to attack you. See figures 1 & 2 for no change of direction on forehands and backhands.

B/. Guide Two - It is more productive to change direction from an inside ground stroke and hit to the open court. By using inside shots to change direction give you the advantage on the offensive. Players should step into the court to take an inside ball on the rise.

C/. Guide Three – If you change direction on an Outside Ground Stroke there is a 90 Degree change of direction. You have to be careful when using this change of direction as it is in such instances that errors are made. The ball needs to be in your comfort zone and not when you are under pressure from a good shot from your opponent. An important point in changing direction on an outside ground stroke is to not hit too close to the lines as this is where the ball will often fly out. The same principles apply to Volleys, approach shots etc.,

Inside Ground Strokes.

An inside stroke occurs when the ball does not cross in front of the player’s body. View figure 3 to see that the ball from the outside of player does not cross in front of the second player , this allows the player to do an inside forehand.

Outside Ground Stroke.

These are called outside strokes because the ball is crossing in front of the player’s body and is moving towards the outside of the court.

Sun

Mon

Tu

e W

ed

Thu

Fri

Sat

1

2

3 4

5 6

7 8

9

10

11

12

13

14

New

stu

dent

s m

ove

into

do

rms

New

pla

yers

sto

p by

and

se

e Co

ach

15

Orie

nta

on a

nd

advi

sing

16

10:0

0 a.

m. -

New

pl

ayer

mee

ng

17

Retu

rnin

g st

uden

ts m

ove

into

dor

ms

3:00

- Re

turn

ing

play

er

mee

ng

18

Firs

t day

of c

lass

es

19

20

21

22

1:00

- Te

am

mee

ng

23

10:0

0 a.

m. -

pra

c-ce

/con

dion

ing

6 p.

m. -

Team

Nig

ht O

ut

24

1:00

- pr

acce

/co

ndi

onin

g

25

26

5:30

- co

ndi

onin

g 27

10

:00

- con

dion

ing

28

29

10:0

0 - c

ondi

onin

g 30

10

:00

- pra

cce

/co

ndi

onin

g

31

1:00

- pr

acce

/co

ndi

onin

g

August2014

Sun

Mon

Tu

e W

ed

Thu

Fri

Sat

1

2 Mat

chpl

ay

3 Mat

chpl

ay

4

5 Mat

chpl

ay

6 10:0

0 - p

rac

ce/

cond

ion

ing

7 1:00

- pr

acce

/co

ndi

onin

g

8

9 Mat

chpl

ay

10

10:0

0 - p

rac

ce

11

Noo

n - l

eave

for

Shep

herd

12

3:30

- m

atch

at

She

pher

d

13

14

11:0

0 a.

m. l

eave

fo

r 3:3

0 m

atch

at

UVa

-Wise

15

16

5:30

- co

ndi

on-

ing

17

Mat

chpl

ay

18

5:30

- co

ndi

on-

ing

19

Mat

chpl

ay

20

9:30

a.m

. - p

rac

ce

21

1:00

- pr

acce

22

23

5:30

- co

ndi

on-

ing

24

10:0

0 - p

rac

ce

25

5:30

- co

ndi

on-

ing

26

11:0

0 a.

m. l

eave

for

3:00

at C

onco

rd

27

28

3:00

- m

atch

at

hom

e vs

. Fai

rmon

t St

ate

29

30

5:30

- pr

acce

Septem

ber2014

Sun

Mon

Tu

e W

ed

Thu

Fri

Sat

1 10

:00

- pra

cce

2 Noo

n - l

eave

for

Wak

e Fo

rest

3 All d

ay -

W

ake

Fore

st

tour

nam

ent

4 All d

ay -

W

ake

Fore

st

tour

nam

ent

5 All d

ay -

W

ake

Fore

st

tour

nam

ent

6 7 5:

30 -

prac

ce

8 3:00

- m

atch

at

hom

e vs

. Ch

arle

ston

9 5:30

- pr

acce

10

4:00

- m

atch

at

hom

e vs

. Wes

t Li

bert

y

11

Poss

ible

pra

cce

at

9:3

0 a.

m.

12

noon

- m

atch

at

hom

e vs

. WV

Wes

leya

n

13

14

5:30

- pr

acce

15

10:0

0 - p

rac

ce

16

5:30

- pr

acce

17

MEC

Tou

rnam

ent

18

MEC

Tou

rnam

ent

19

MEC

Tou

rnam

ent

20

21

22

23

24

25

26

27

28

29

30

31

October2014

Off-

seas

on w

orko

uts d

urin

g fir

st th

ree

wee

ks o

f Nov

embe

r

Back

grou

nd In

form

aon

20

13 F

inal

Mou

ntai

n Ea

st C

onfe

renc

e

Scho

ol

Conf

eren

ce

Ove

rall

WV

Stat

e

7-0

14-3

Wes

t Lib

erty

6-

1 14

-10

Char

lest

on

5-2

15-1

1

WV

Wes

leya

n

4-3

9-5

UVa

-Wise

3-

4 8-

8

Shep

herd

2-

5 5-

16

Conc

ord

1-

6 1-

10

Fairm

ont S

tate

0-

7 2-

19

2013

Mou

ntai

n Ea

st C

onfe

renc

e

Tour

nam

ent

Qua

rter

final

s (F

riday

, Oct

. 18)

9 a.

m.:

#2 W

est L

iber

ty d

ef. C

onco

rd, 5

-0

11 a

.m.:

#3 C

harle

ston

def

. #6

Shep

herd

, 5-0

1 p.

m.:

#1 W

est V

irgin

ia S

tate

def

. #8

Fairm

ont S

tate

, 5-0

3 p.

m.:

#4 W

est V

irgin

ia W

esle

yan

def.

#5 U

Va-W

ise, 5

-2

Sem

ifina

ls (S

atur

day,

Oct

. 19)

10 a

.m.:

Wes

t Lib

erty

def

. Cha

rlest

on, 5

-3

1 p.

m.:

Wes

t Virg

inia

Sta

te d

ef. W

est V

irgin

ia W

esle

yan,

5-0

Fina

ls (S

unda

y, O

ct. 2

0)

10 a

.m.:

Wes

t Virg

inia

Sta

te d

ef. W

est L

iber

ty, 5

-1

NCA

A To

urna

men

t

Sing

les c

ompe

on

1. #

19 T

anya

Tim

ko (I

UP)

def

. Bri

any

Fran

co (W

VS) 6

-1, 6

-1

2. S

ophi

e Bu

tland

(IUP

) def

. And

reea

Slu

sarc

iuc

(WVS

) 6-4

, 6-3

3. C

ora

Bern

a (W

VS) d

ef. E

rika

Schn

aas (

IUP)

6-0

, 6-2

4. R

anvi

ta M

ahto

(IUP

) def

. Dia

na C

otor

os (W

VS) 6

-3, 6

-3

5. C

harlo

e Sa

ndy

(WVS

) def

. Rac

hel W

ood

(IUP)

6-3

, 6-2

6. A

lann

a M

cFai

l (IU

P) v

s. N

adia

Grlj

(WVS

) unfi

nish

ed

Doub

les c

ompe

on

1. B

rian

y Fr

anco

/And

reea

Slu

sarc

iuc

(WVS

) def

. Tan

ya T

imko

/Erik

a Sc

hnaa

s (IU

P) 8

-5

2. S

ophi

e Bu

tland

/Ala

nna

McF

ail (

IUP)

def

. Cor

a Be

rna/

Nad

ia G

rlj (W

VS) 8

-4

3. R

anvi

ta M

ahto

/Rac

hel W

ood

(IUP)

def

. Dia

na C

otor

os/C

harlo

e Sa

ndy

(WVS

) 8-4

Doub

les c

ompe

on

1. B

rian

y Fr

anco

/And

rea

Slus

caric

(WVS

U) d

ef. N

ikol

ina

Grb

ac/S

arah

Jour

mon

d (S

RU) 8

-4

2. C

ora

Bern

a/N

adia

Grlj

(WVS

U) d

ef. L

aure

n Co

ggin

s/Ky

lee

Woo

dman

(SRU

) 8-3

3. S

teph

anie

For

er/C

ourt

ney

Gal

lagh

er (S

RU) d

ef. C

harlo

e Sa

ndy/

Dian

a Co

toro

s (W

VSU

) 8-2

Sing

les c

ompe

on

1. B

rian

y Fr

anco

(WVS

U) d

ef. N

ikol

ina

Grb

ac (S

RU) 6

-4, 6

-0

2. A

ndre

a Sl

usca

ric (W

VSU

) def

. Sar

ah Jo

urm

ond

(SRU

) 6-0

, 6-2

3. C

ora

Bern

a (W

VSU)

def

. Lau

ren

Cogg

ins (

SRU

) 6-2

, 6-3

4. D

iana

Cot

oros

(WVS

U) v

s. St

epha

nie

For

er (S

RU) u

nfini

shed

5. C

harlo

e Sa

ndy

(WVS

U) v

s. Ky

lee

Woo

dman

(SRU

) unfi

nish

ed

6. N

adia

Grlj

(WVS

U) v

s. Co

urtn

ey G

alla

gher

(SRU

) unfi

nish

ed

Wes

t Virg

inia

Sta

te 5

, Slip

pery

Roc

k 1

Indi

an U

nive

rsity

-Pa.

5, W

est V

irgin

ia S

tate

3

2014-15 WVSU Women’s Tennis Schedule

September

12 Friday at Shepherd 3:30 p.m.

14 Sunday at UVa-Wise 3:00 p.m.

26 Friday at Concord 3:00 p.m.

28 Sunday Fairmont State 3:00 p.m.

October

3-5 Fri.-Sun. at Wake Forest Invitational All day

8 Wednesday Univ. of Charleston 3:00 p.m.

10 Friday West Liberty 4:00 p.m.

12 Sunday WV Wesleyan Noon

17-19 Fri.-Sun. MEC Tournament (Charleston) All day

February

14 Saturday at Lenoir-Rhyne 1:00 p.m.

15 Sunday at Appalachian State

22 Sunday Bluefield State at the Greenbrier

28 Saturday at UNC Greensboro 10:00 a.m.?

March

1 Sunday at North Carolina A&T 11:00 a.m.

14 Saturday Walsh 11:00 a.m.

19-29 Spring Break in Orlando

22 Sunday at Eckerd 11:00 a.m.

24 Tuesday West Alabama in Orlando 8:30 a.m.

25 Wednesday at Rollins 3:30 p.m.

27 Friday at St. Leo 1:00 p.m.?

April

4 Saturday Davis & Elkins Noon

11 Saturday at California-Pa. 1:00 p.m.?

12 Sunday at Indiana Univ.-Pa. 1:00 p.m.

25 Saturday Slippery Rock 1:00 p.m.?

May

1-4 Fri-Mon. NCAA Regional TBA

13-16 Wed.-Sat. NCAA Final 16 in Surprise, Arizona TBA

Basic Practice Drills

1. Crosscourt groundstrokes — players are expected to be able to hit 20 crosscourt forehands or backhands in a row (10 each). Ball should hit past the service line.

Crosscourt shots are the highest percentage shots because they travel over the lowest point in the net to the part of the court farthest away. It also makes an opponent run more.

2. Down-the-line groundstrokes — once again players should be able to hit 20 down-the-line forehands or backhands in a row with the ball landing past the service line.

Players should be aware that this is a difficult shot, especially if attempting to change the direction of a ball coming from crosscourt. The ball is going over the highest point in the net and to the shortest part of the court.

3. Figure 8’s—one player hits down-the-line shots while the other hits crosscourt shots. The goal is still 20 in a row.

This drill is more like playing an actual point. Footwork is very important as is keeping the ball deep in the court. Hitting the ball short allows an opponent to put you on the defensive by hitting a penetrating shot down-the-line or an angle shot crosscourt.

Basic Doubles Formations

1. One up/one back - the normal doubles formation. Effective as long as the other team plays the same formation or plays two-back. Does not work against two opponents at the net who have good volleys and overheads.

2. Two back - a defensive position usually used against a better team. Most shots hit from this formation will be lobs. The players have to resist the temptation to hit offensive shots.

3. Australian - mainly used for two reasons. The first is to protect a server who has a weak groundstroke on one side. The second is to take away the crosscourt return from an opponent who has been hitting it well.

4. I formation - used mainly to confuse an opposing team that is returning serve well. Also forces the serving team to be more offensive minded. This is an aggressive formation.

Basic Exercises

Medicine Ball Tosses

Forehand - standing about 10 feet from your partner step with your front foot toward them and throw the medicine ball from the side similar to a forehand.

Each person tosses the ball 10 times for a total of 20 throws.

Backhand - same as above but on the opposite side.

Overhead - standing about 10 feet from your part-ner step with your front foot toward them and throw the medicine ball from over your head.

Jumping Rope

100 jumps skipping rope

50 jumps on left foot

50 jumps on right foot

100 jumps with both feet at same time

Agility Test Purpose To assess technique and speed during straight sprinting and changes in direction Application For sports that require a change of direction out of linear movement, this test helps assess athletes’ ability to cut and efficiently change direction. Examples include a receiver in American football running a pass route or a soccer player dribbling the ball and moving around defenders. Equipment Laser timing device or stopwatch, measuring tape, 8 cones or markers, and a flat, nonslip surface Testing Layout Set up four cones in a rectangle 10 meters (10.9 yd) long and 5 meters (5.5 yd) wide. The two cones at one end (A and D) mark the start and finish of the test. Cones B and C are at the other end. Place the remaining four cones (numbered 1 through 4) down the center of the testing area 3 meters apart. Procedure The athlete should begin at the starting line at cone A. On the go signal, the athlete starts as quickly as possible and sprints 10 meters (10.9 yd) to cone B. The administrator starts the timing device when the athlete first moves. The athlete then sprints to cone 1 in the center of the testing area, weaves in and out of cones 1 through 4 using a zigzag motion, circles cone 4, and then returns to cone 1, weaving through the center cones in the opposite direction. After turning around cone 1, the athlete sprints 10 meters (10.9 yd) to cone C and then back across the starting line be-tween cones A and D. The administrator stops the timing device when the athlete reaches cone D. Table 3.2 pro-vides general standards and norms for this test

More to be added later