doubles team posing for a photo after their tennis match.

5 simple snacks and drinks to stop and prevent muscle cramps

3-minute Read

Tennis is a fun and active sport, but it can be tough on your body, especially during the Mid-Atlantic’s hot and humid summer months. Experiencing a muscle cramp or spasm can stop your fun on court. Muscle cramps can happen when you are dehydrated, suffering muscle fatigue, and lacking salt or electrolytes in your body.

To help you play your best in hot conditions, it is important to properly fuel your body before and during your match. Here are five options you can try to help prevent cramps.

1. Electrolyte-filled drinks

Drinking plain water is a great start, but when you sweat while playing tennis, you also lose salt and electrolytes. Electrolytes help your muscles work correctly and keep your body hydrated.

The American College of Sports Medicine (ACSM) says that replacing salt is key to stopping cramps. Their recommendation is to drink electrolyte-filled fluids to replace the salt you are losing while playing tennis, especially in the summer.

2. Bananas

Bananas are the perfect tennis snack! They contain potassium, which helps the body’s nerves and muscles talk to each other so you can move smoothly.

Bananas also provide quick energy. Research from the National Institutes of Health (NIH) shows that maintaining your energy helps muscle strength and avoid tiring quickly. Because of bananas’ benefits, professional tennis players often eat a banana during changeovers.

3. Pickle Juice

Many pro players use pickle juice! Studies in Medicine & Science in Sports & Exercise show that the vinegar in the juice can quickly ease a muscle cramp.

If you feel a cramp coming on, a small sip can work in less than two minutes. It’s a great emergency tool to have in your tennis bag.

-Tip: If you don’t like or have pickle juice, eating mustard also has the same effect.

4. Watermelon

Watermelon is mostly water, so it’s a delicious way to stay hydrated. It also contains an amino acid called L-citrulline. A study in the Journal of Agricultural and Food Chemistry found that this nutrient can help with muscle soreness. Finally, eating watermelon before you play is a yummy way to help your blood flow and keep you cool.

5. Avocados

Avocados are a great addition to your pre-match meal. They are a wonderful source of magnesium, which is a mineral that helps with muscle relaxation and flexibility.

When your body has enough magnesium, your muscles are less likely to stay tight or spasm. Try adding avocado to your toast or smoothie before heading to the court.

By adding these simple foods and drinks to your routine, you can worry less about cramps and have more fun playing tennis.

Quick Summary

Nutrient Focus

Sodium

Magnesium

Acetic Acid

L-Citrulline

Potassium

Try

Electrolyte Drinks

Avocados

Pickle Juice

Watermelon

Bananas

Primary Benefit

Fluid retention & balance

Muscle relaxation

Cramp inhibition

Blood flow and hydration

Healthy muscle function

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USTA Mid-Atlantic Foundation is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits. Learn about our impact in the region and how USTA Mid-Atlantic creates community, character, and well-being.

How to beat heat exhaustion

Read Time: 3-Minutes

Summer is here, and we want you all to have an amazing time rallying and playing your best tennis under the Mid-Atlantic summer heat! To help you prepare, we created a list of reminders on how to beat the heat so you can continue to play tennis all summer long!

Heat exhuastion 101

Before we arm you with tips on how to beat heat exhaustion, you need to understand what heat exhaustion is, the symptoms, and how to provide first aid if you or someone you know is experiencing heat exhaustion.

According to the Centers for Disease Control and Prevention (CDC), “heat exhaustion is the body’s response to an excessive loss of water and salt.” Symptoms include the following:

Headache
Nausea
Dizziness
Weakness
Irritability
Thirst
Heavy Sweating
Elevated Body Temperature

If you or someone else is experiencing these symptoms, it’s important to stop play, find shade, and try to cool down. You should start removing unnecessary clothes like shoes, socks, and sweatbands. Cool down with ice around the head and neck. Drink cool liquid, but in small sips. Most importantly, get medical treatment or emergency care services if they are unable to leave the area. If you’re at a USTA Mid-Atlantic Foundation event, our staff and athletic trainer are ready to step in and assist.

The best way to prevent heat exhaustion is to prepare for the heat. Below are a few tips on how to prevent heat exhaustion.

Tip 1: Stay Hydrated

Hydration, hydration, hydration! Ensuring you’re keeping yourself hydrated before AND after a practice or match is essential to keep your body going. To do so, replenish with the same amount of liquid as you lose through sweat. That’s about 32-85 ounces during an hour of play. Try to hydrate well before outdoor play to avoid dehydration! If you’re looking for an extra boost, try electrolyte-filled drinks that replenish nutrients at a faster pace. Check out more information on why hydration is so important to help you rule the court.

Tip 2: Fuel up

Food is energy; it’s what keeps your body going! It is important to fuel up with a balanced meal 3-4 hours before a match. In addition, to keep energy levels up during a match, it’s a good idea to have a light snack 1-2 hours beforehand. If allowed by the facility, bring an energy bar with you on court and have a couple bites during changeovers.

Tip 3: Keep it Cool

Ice packs and coolers are great ways to physically cool down and also keep your drinks cold while you’re playing. You can cool down faster during changeovers by applying ice packs against your neck, underarms, and core, but avoid putting ice directly on your joints and limbs. In addition, make sure you are wearing breathable clothing. Wearing breathable fabric during play is an effective way to stay cool. Clothing with mesh panels can also help prevent overheating by allowing your skin to breathe.

Tip 4: Sun Protection

Sunscreen is essential to protect your skin when you are outdoors playing tennis. Sunburn can increase skin temperature and cause the body to be less efficient in cooling itself. Applying sunscreen at least 20 minutes before sun exposure and reapplying at least every 2 hours can help prevent any discomfort that may follow from being in the heat so long. Also, packing a hat, sunglasses, and UV-protective clothing can bring extra protection while you’re playing on the court!

Summer brings some of the best memories on and off the tennis court. This list should have you ready to ace this summer season. If you’re looking for a way to get involved and play tennis, you can find tennis programs in your local area and start rallying on the court! Plus, USTA Mid-Atlantic tennis creates community, character, and well-being benefits that can last a lifetime.

Subscribe to USTA Mid-Atlantic Foundation’s YouTube Channel and follow @ustamidatlantic on Facebook, Instagram, X, TikTok, and LinkedIn.

Play USTA Tournaments in the Mid-Atlantic

How to Sign Up for a USTA Mid-Atlantic Tournament

Interested in competing but short on time? Tournaments offer a fun, competitive environment for players of all levels. The best part is you can play over days, not weeks! Use this guide to find your next match and get registered in minutes.

What are USTA Tournaments

3-Minute Read

USTA Tournaments are organized tennis competitions that allow players of all ages and skill levels to compete against others in a structured format. These events range from local community matches to premier regional championships and national qualifiers, providing opportunities for individual growth and competitive play across the Mid-Atlantic. Visit USTA for more information about USTA Tournaments.

Terms to know

Before you sign up for a USTA Tournament, you will need to know the following:

USTA Website is the online hub for USTA. It’s where you’ll go to find local programs, and create a player profile. You can also see your match results, current ranking, and more.
USTA Membership is needed to play in a USTA tournament. Beyond tournament play, a paid membership grants access to exclusive discounts and perks.
Adult Tournament Calendar is your go-to resource for viewing all upcoming competitive events in the Mid-Atlantic. You can use it to plan your schedule, browse tournament dates, and easily find registration links for both sanctioned and non-sanctioned events throughout the year. Tournaments are added throughout the year, so this is updated weekly with new events.

Sanctioned vs. Unsanctioned USTA Tournaments:

USTA Tournaments are divided into sanctioned and unsanctioned tournaments. Sanctioned tournaments are USTA-approved events following official rules and regulations. By competing here, you build your official USTA ranking—your key to qualifying for higher-level tournaments and national championships. Unsanctioned tournaments are not used for ranking and do not have to follow USTA rules and regulations. For this article, we are going to focus on sanctioned USTA Tournaments.

How to Sign Up

Follow these steps to register for a tournament.

Visit USTA.com.
Click Log In if you have an account or Sign Up if you need an account.
Once you log in, hover over Play on the navigation menu and Under Find Local Tennis, select “Find Tournaments.”
Under Player Category select Adult. Type in the location or keyword. (This can be the tournament name, zipcode, city/town, state, or a code that someone provided you. You can also search by section/district. Select your preferred competition window then hit Search.
A list of tournaments within your location parameters will pop up. You have the option to continue to refine the filter to find a specific tournament. After you find a tournament you are interested in and click the name of the tournament.
Scroll down to view events available and select an event by clicking the button with the event cost shown. Some tournaments allow you to register for multiple events. If interested, select another event.
After you select the event/events, click the blue “Go To Checkout.”
Scroll down to your name and the check box next to it. Then click the, “Continue to Payment” button.
Click on “Confirm Entries & Pay.” You will then be directed to a payment portal via Stripe.
Fill out your credit card information, click save. Then click the “Confirm Entries & Pay” button. Note that your payment method will not be charged until the tournament registration closes and you’re selected to play the event.
You will receive a confirmation email and you are officially registered for your USTA Mid-Atlantic Tournament! Please note the registration deadline, the tournament’s refund policy, and when the draws are published.

Participating in a USTA Mid-Atlantic tournament is a fantastic way to sharpen your skills, meet new players, and experience the thrill of competitive tennis – all on a schedule that works for you.

Follow the steps above to secure your spot, and we’ll see you on the court! If you have any additional questions or need guidance, remember tournament staff at USTA Mid-Atlantic Foundation are available to help you have the best experience possible.

For further questions about tournaments or registration, email tournaments@mas.usta.com.

Remember to tag us in your tournament photos! Subscribe to USTA Mid-Atlantic Foundation’s YouTube Channel and follow @ustamidatlantic on Facebook, Instagram, X, TikTok, and LinkedIn.

how to register for a usta league in the mid-atlantic

How to sign up for a USTA League

Ready to compete on a team and build community on court? USTA Mid-Atlantic Adult Leagues offer a fun, competitive environment for players of all levels. Whether you are looking to captain a new team or join an existing one, follow this guide to get started.

What is USTA League?

3-Minute Read

USTA League is the country’s largest adult competitive tennis league. It’s a great way to stay active, improve your game, and make life-long friendships through team competition. Additionally, many of the leagues offer the opportunity to advance to a regional, sectional, or national championship.

USTA Leagues are often organized by age and skill level using players’ NTRP (National Tennis Rating Program) Rating. Further, a variety of league formats are available such as Singles, Doubles, and Mixed Doubles. Visit USTA.com to learn more about USTA Leagues.

USTA Mid-Atlantic Foundation runs a variety of leagues across Maryland, Virginia, and Washington, DC. Check out the local league calendar to see USTA Leagues available near you.

Terms to Know

Follow these steps to register for a USTA League. It’s recommended to receive a team code from an Area League Manager or from a USTA League Captain and the team you are joining.

Visit USTA.com.
Click Log In if you have an account or Sign Up if you need an account.
Once you log in, hover over Play on the navigation menu and Under Find Local Tennis, select “Find a League.”
You will then be directed to another window and to the TennisLink Page where you will be able to register for a USTA League.
Hover over USTA League in the top right and select, “Register with a Team #”. if you have a Team Number from your Team Captain. If you don’t have a team number select “Find & Sign Up for a League.”
Your USTA Account Number, phone number, and email address are already filled out. Type in your Team Number. Then select the Continue button.
After you add your payment information, double-check that you are registering for the correct league, and select submit.
That’s it! You will receive an email confirmation and receipt. The next step is to wait for your League Captain to send the schedule and any team information.

How to Sign Up

Before you sign up for a USTA League, you will need the following:

Area League Managers (ALMs) are your local experts. They know what leagues are upcoming and can help get you connected to teams in your area.
USTA Website is the online hub for USTA. It’s where you’ll go to find local programs and create a player profile.
TennisLink allows you to register for leagues, see your match schedule, and check your scores.
A USTA Membership is needed to register to play in a USTA League. Beyond league play, a paid membership grants access to exclusive discounts and perks.
An NTRP Rating is needed by each player before they register for a team. If you don’t have a rating, you will be prompted to self-rate within the Tennislink system.
Team Code is needed to register for a team. Typically, your team captain or ALM will send that out.
Local League Calendar published by the USTA Mid-Atlantic Foundation lists the available leagues in the section.
Contact Mid-Atlantic Staff by email at leagues@mas.usta.com for assistance in finding a team or help with registering for a team.

If you selected “Find & Sign Up for a League” you will be able to set the filters to find a league that best suits your needs. You may be prompted to self-rate or update your membership, Once you select leagues you are interested in, your name will be added to our Tennis Connect list where captains will be able to request to contact you.

For further questions about leagues, finding players, or signing up, please contact your ALM.

Joining a USTA league is a rewarding way to improve your game, meet new players, and experience competitive tennis in a supportive community. By following the registration steps, you can secure your spot on a team and start playing in a USTA league. If you have any additional questions or need guidance, reach out to your Area League Manager or team captain.

Subscribe to USTA Mid-Atlantic Foundation’s YouTube Channel and follow @ustamidatlantic on Facebook, Instagram, X, TikTok, and LinkedIn.

How to Find a Tennis Coach in the Mid-Atlantic

(4-Minute Read)

You’ve finished your first tennis clinic, and now you want to get better at hitting a forehand or your serve, but you don’t know where to start. Or maybe you need a different approach to learning a tennis skill. This is where finding a tennis coach can help you improve your game!

A tennis coach can provide personalized insights to help you figure out how to hit a serve, fix bad habits before they start, and receive more personalized training to improve something you want to work on.

This guide will help you find a tennis coach in Maryland, Virginia, Washington DC, and parts of West Virginia.

Start with USTA Resources

A great place to start is the United States Tennis Association’s (USTA) website. They provide a directory of certified coaches.

When finding a tennis coach, look for USTA-affiliated options. This ensures that your coach has received basic training in teaching techniques, player development, and, most importantly, giving you peace of mind as you step onto the court.

Tap Into Your Network

Don’t be afraid to ask around! Reach out to friends, co-workers, or neighbors who might already play. You can also search local Facebook groups or community forums for beginner group lesson recommendations. These groups are often the best way to find social, cost-effective clinics and lessons where you can meet other new players.

Evaluate Coaching Credentials and Experience

Once you’ve identified candidates, vet them thoroughly.

Welcoming Environment: Look for coaches through the USTA who prioritize new adult players. At this stage, a friendly and encouraging atmosphere is more important than advanced professional certifications.

Beginner Focus: Ensure the coach loves working with adults who are just starting out. Be aware that a coach who primarily focuses on competitive junior players is likely not the right fit for a true beginner, as their style may be too intense or their rates too high for your initial needs.

Experience: How long have they been coaching? What’s their track record? Have they worked with players at your level before? Ask for references. Most reputable coaches will happily provide them.

Assess Coaching Style and Communication

A great coach for a beginner needs to be patient and make every lesson feel like the highlight of your week. During your first session, look for a balance of fun and learning:

Patience and Fun: Does the coach keep things lighthearted while explaining the basics? You should feel comfortable asking any question, no matter how simple it may seem.

Positive Feedback: A good beginner coach balances constructive critique with plenty of encouragement. They should celebrate your progress and help you build confidence with every swing.

Flexibility: Can they adapt to your learning style? Every player is different, and effective coaches adjust their approach accordingly.

Goal alignment: Do they listen to what you want to achieve? A coach who understands your objectives will structure lessons accordingly.

Leverage Online Platforms and Community Groups

Online platforms, such as Facebook groups for tennis players in your region, often feature coach recommendations and player experiences shared by community members.

Google reviews and coaching websites can also provide insight into what other players have experienced, though take reviews with the understanding that experiences vary based on individual goals and preferences.

Understand Pricing and Commitment

Starting tennis doesn’t have to be expensive. There are options for every budget, and it is important to find a budget that feels right for you.

Group Lessons (Recommended): Usually $20–$50 per person. This is the ideal, low-commitment, and social way to start. You’ll learn the basics alongside others at your level and make new friends.

Private Lessons: $60–$200+ per hour. Consider these as a next step once you’ve committed to the game and want personalized technical work. Note that the most expensive coach is not necessarily the best for a beginner.

Packages and Memberships: Many coaches offer discounted rates for bundled lesson packages or special rates for being a member at the tennis club they teach.

Don’t assume the most expensive coach is the best for your needs. A skilled coach at mid-range pricing may be a better value than a top-tier touring pro if your goals are local league play or recreational improvement. Ask what’s included. Do they provide drills, a personalized plan, or video analysis? These value-adds justify higher rates.

Consider Location and Logistics

Convenience matters. A coach who is 30 minutes away might seem ideal until scheduling and travel become friction points. Consider the following:

Travel time: Can you realistically get there on a regular basis?

Court availability: Does the coach have court access, or do you need to arrange it separately?

Lesson frequency: How often can you commit, and does the coach’s schedule align with yours?

Making Your Final Decision

When making your final choice, trust your instincts. A coach with excellent credentials who doesn’t click with your personality won’t get the same results as a slightly less credentialed coach who understands your goals and communicates in a way that resonates with you.

Think of coaching as a partnership. Your coach will provide structure, expertise, and accountability, but your progress depends on effort and consistency too. The right coach makes the work feel worthwhile and helps you fall in love with the game.

Quick Resources to Find a Coach

Check out USTA Mid-Atlantic website for more beginner tennis tips.
Look up Coaches on USTA’s Coach Directory
Contact the Community Department for info on local group classes
Reach out to your network and ask other players for recommendations

Finding the right tennis coach in the Mid-Atlantic is an investment in your game and your enjoyment of tennis. Take your time, ask good questions, and trust that the right coach is out there.

Subscribe to USTA Mid-Atlantic Foundation’s YouTube Channel and follow @ustamidatlantic on Facebook, Instagram, X, TikTok, and LinkedIn.

USTA Mid-Atlantic Foundation is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits.

Learn about our impact in the region and how USTA Mid-Atlantic creates community, character, and well-being.