Good afternoon, Coach 👋
Monday, November 18, 2025
14
Players
3
Groups
2
Today
3
Alerts
Today's Sessions
Tennis Training
Serve & Return Focus
Technical: Flat serve wide on deuce · Physical: Endurance rally
Strength
Strength A — Full Body
Recent Notifications
📋
Riley submitted a game report
🎯
Emma K. updated her season goal
⚠️
Sarah T. — low wellness score
Quick Actions
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Players
📋
New Session
📡
Live Monitor
💪
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Coaching Staff
Coach M. Rodriguez
Head Coach
You
Coach A. Chen
Asst. Tennis Coach
K. Torres
S&C Coach
Roster — Group A
All
Group A
Group B
Riley Mitchell
Active
Emma Kim
Active
Sarah Thompson
Wellness ⚠️
Taylor Rivera
Active
Jamie Anderson
Injured
Diana Lee
Active
Riley Mitchell
Junior · Group A · Scholarship
Active
Singles #3
Doubles #1
8
Season W
3
Season L
#85
ITA Rank
72%
Goals Met
Overview
Tasks
Reports
Fitness
Goals
Recent Matches
ITA Regionals — Quarterfinals
vs UCLA (S. Park) · 6–3 4–6 6–2 · Nov 22
Tactical 4 · Mental 5 · Physical 4 · Cognitive 5
🎓 "Excellent mental resilience! Work on 2nd serve ball toss."
ITA Regionals — Round 1
vs Duke (M. Anderson) · 6–2 6–4 · Nov 21
Tactical 5 · Mental 3 · Physical 4 · Cognitive 3
ACC Conference
vs Stanford (L. Chen) · 3–6 6–4 2–6 · Nov 15
Tactical 3 · Mental 2 · Physical 3 · Cognitive 2
🎓 "Mental dip after losing set 1 — we need to work on reset routine urgently."
🎯 Goal Achievement — Last 5 Matches
60%
Fla
55%
Stan
70%
Duke
85%
UCLA
80%
ITA▲
Older
Latest ●
🎯 Season Goals
First Serve %
68 / 70%
Almost there! 2% to goal.
ITA Top 50 Ranking
Rank #85
Target: #50 by February
💪 Fitness — Latest (Nov 5)
Squat 1RM
200 lbs PR
Sprint 20m
3.01s PR
Bench Press
145 lbs
Yo-Yo Level
17.2
📝 Coach Notes
Improve second serve consistency under pressure. Focus on ball toss height — tendency to rush. Work on net approach after deep groundstrokes. Mental resilience in sets following a break-down is excellent.
Last updated: Nov 22, 2025 · Coach Rodriguez
Session Planner
Monday, Nov 18 — Serve & Return
Session Details
TypeTennis Training
GroupGroup A
Time14:00 – 15:30
Courts1, 2, 3
Session Goals
Technical: Flat serve placement wide on deuce side
Physical: High-intensity rally endurance
Mental: Focus under pressure, reset between points
Session Plan
🔥
Warm-up · 15 min
Dynamic stretching, footwork ladder, mini-tennis
🎾
Practice · 45 min
Serve targets: Flat wide (deuce) + kick back (ad). Return cross-court patterns.
⚡
Competitive Points · 20 min
Serve + 1 patterns. Scoring from +3 rule.
🏁
Cool-down · 10 min
Shoulder stretches, review video clips
Workout Builder
Strength A — Full Body
Strength
Circuit
Intervals
Cardio
1. Barbell Squat
Legs
SETS
4
REPS
6
WEIGHT (lbs)
175
REST
2:00
Cue: Drive knees out, full depth, neutral spine
SUPERSET
2a. Bench Press
3 sets × 8 reps · 135 lbs
2b. Bent-over Row
3 sets × 8 reps · 115 lbs · Rest: 90s after pair
3. Romanian Deadlift
3 sets × 10 reps · 135 lbs · Rest: 90s
Live Monitor
● LIVE
Strength A · 18:43 elapsed · 5 Active · 1 Done
J. Anderson
● ACTIVE
Bench Press
Set 3 · 95 lbs × 8
M. Carter
⏸ REST
Squat
Rest · 1:32 left
K. Williams
✓ DONE
Workout Complete
16 sets · RPE avg 7
T. Rivera
● ACTIVE
Deadlift
Set 1 · 135 lbs × 5
S. Thompson
● ACTIVE
Push-up Circuit
Station 2 · 38s left
A. Patel
○ WAITING
Not started yet
Waiting to begin
Team Summary
Total sets completed38 / 80
Avg RPE so far6.8
Elapsed time18:43
לוח משחקים 2024
עונה שוטפת · 18 משחקים
8
נצחונות
3
הפסדות
7
קרובים
72%
% ניצחון
📅 משחקים קרובים
15
ספט׳
מועדון הפועל ת"א
בית · יחיד U16 · 16:00
מחר
22
ספט׳
מ. מכבי חיפה
חוץ · יחיד + זוגות U14 · 10:00
ראשון
29
ספט׳
מ. בית"ר ירושלים
בית · יחיד U18 · 14:00
ראשון
06
אוק׳
מ. הרצליה
חוץ · יחיד U16 · 11:00
שבת
13
אוק׳
מ. אשדוד
בית · יחיד + זוגות · 10:00
שבת
20
אוק׳
גמר ליגה A
נייטרלי · כל הקטגוריות
גמר
27
אוק׳
תחרות ארצית U16
כל הארץ · יחיד U16
תורניר
✅ תוצאות
08
ספט׳
מ. נתניה
בית · יחיד U16
6:3 6:4
01
ספט׳
מ. ראשון לציון
חוץ · יחיד U18
7:5 6:2
25
אוג׳
מ. מכבי ת"א
חוץ · יחיד U16
4:6 3:6
18
אוג׳
מ. כפר סבא
בית · יחיד U14
6:1 6:2
11
אוג׳
מ. חולון
בית · זוגות U16
6:4 7:5
04
אוג׳
מ. גבעתיים
חוץ · יחיד U18
2:6 4:6
28
יולי
מ. פתח תקווה
בית · יחיד U16
6:3 6:1
21
יולי
מ. בת ים
חוץ · יחיד + זוגות
6:2 6:3
14
יולי
מ. נס ציונה
בית · יחיד U14
6:0 6:1
07
יולי
מ. מכבי ר"ג
חוץ · יחיד U18
3:6 5:7
30
יוני
פתיחת עונה — מ. רמת גן
בית · יחיד U16
7:6 6:4
Hey, Riley 👋
Junior · Group A · Singles #3
📋
Game Report
✅
3 Open Tasks
🏆
Tournaments
🎯
My Goals
💪
Workout
📊
Fitness
❤️
Daily Check-in
Upcoming Sessions
Tennis Training
Serve & Return Focus
Technical: Flat serve wide on deuce side
Strength
Strength A — Full Body
8
Wins
3
Losses
72%
Goals Met
Match History ›
Session Averages (this week)
4.2
Effort
4.5
Goals
3.8
Body Lang.
4.7
Coach ⭐
My Tasks
3 open · 6 completed this week
From Coach
Watch serve technique video (YouTube link)
From: Coach Williams
Log all 3 gym sessions this week
From: Coach Williams
Write game report from match vs. UCLA
From: Coach Williams
Personal
✓
Stretch 15 min before bed
✓
Ice shoulder after practice
Strength A · Nov 18
Exercise 3 of 5
Deadlift
4 sets · 5 reps · Rest: 2:00
Previous: 175 lbs × 5 reps · RPE 7 (last Mon)
Set Progress
✓
✓
3
4
Set 3
Weight (lbs)
180
Reps
5
RPE (1–10)
8
Sets Completed
Set 1: 175 lbs × 5 · RPE 7
Set 2: 178 lbs × 5 · RPE 7
My Goals
Season 2025-26
Season Progress Overview
3 active goals · 1 completed · Avg match goal score: 4.1/5
🏆
Season Goals
First Serve %
In Progress
Reach 70% first serve in matches
68 / 70
Coach: Great progress on first serve!
ITA Top 50 Ranking
Set
Break into ITA top 50 singles by February
Rank #85
Squat 1RM — 200 lbs
Completed
Hit 200 lbs squat by end of pre-season
200 lbs ✓
Weekly Goal
Serve Clinic — 3x this week
Mon ✓
Wed ✓
Fri
Fitness & Physical Abilities
Last tested: November 5, 2025
5
PRs This Season
+12%
Strength vs. Sep
3.01s
Best Sprint 20m
Strength
Speed
Aerobic
Flexibility
Strength Tests
Squat 1RM200 lbsPR
Bench Press 1RM145 lbs
Deadlift 1RM215 lbsPR
Core Hold68 secPR
Personal Records Board
Squat 1RM200 lbs · Nov 5
Sprint 20m3.01 sec · Oct 28
Deadlift215 lbs · Nov 10
Core Hold68 sec · Nov 5
Game Reports
Season 2025–26
8
Wins
3
Losses
72%
Goals Met
7.8
Avg RPE
🎯 Goal Achievement — Last 5 Matches
60%
Fla
55%
Stan
70%
Duke
85%
UCLA
80%
ITA▲
Older
Latest ●
Official Match
Practice
League
Recent Matches
ITA Regionals — Quarterfinals
vs UCLA (S. Park) · 6–3 4–6 6–2 · Nov 22
Tactical 4/5Mental 5/5
Physical 4/5Cognitive 5/5
📚 "I can win tight 3rd sets if I stay aggressive on first ball after serve."
ITA Regionals — Round 1
vs Duke (M. Anderson) · 6–2 6–4 · Nov 21
Tactical 5/5Mental 3/5Physical 4/5Cognitive 3/5
ACC Conference
vs Stanford (L. Chen) · 3–6 6–4 2–6 · Nov 15
Tactical 3/5Mental 2/5Physical 3/5Cognitive 2/5
ACC Conference
vs Florida (T. Davis) · 6–1 6–3 · Nov 8
Tactical 5/5Mental 4/5Physical 5/5Cognitive 3/5
Full Match Report
ITA Regionals — Quarterfinals (Nov 22)
vs UCLA · S. Park · Ranked #58
ITA Regionals 2025
📍 Palo Alto, CA · 🎾 Quarterfinals
📅 Nov 22, 2025
Opponent: UCLA — S. Park (USA) · Ranked #58
6–3 · 4–6 · 6–2
📋 Pre-Match Goals
♜️ Tactical Goals
1. Attack short balls — aggressive inside-out forehand
2. Serve wide on deuce side under pressure
🧠 Mental Goals
1. Stay present after errors — reset routine every point
2. Positive self-talk between points
💪 Physical Goals
1. Maintain intensity in set 3 — no energy drop-off
💡 Cognitive Goals
1. Read opponent's toss to anticipate serve direction
🎯 Goal Achievement Ratings
♜️ Tactical
1
2
3
4
5
🧠 Mental
1
2
3
4
5
💪 Physical
1
2
3
4
5
💡 Cognitive
1
2
3
4
5
✓ What worked well?
1.Aggressive return in set 3 — dictated the rallies
2.Flat serve wide on deuce side worked great under pressure
📈 What to strengthen?
1.Second serve consistency — missed 3 in a row in set 2
2.Drop shot at net — volleys were too defensive
💡 Lesson for next match
I can win tight 3rd sets if I stay aggressive on first ball after serve and keep my reset routine between points.
⚡ Match Intensity (RPE)
6
7
8
9
10
95 min
🎓 Coach Rodriguez
Excellent mental resilience today! Your reset routine was visible. This week: focus on ball toss for second serve — that's the key to consistency.
🏐 Practice Matches
Internal practice sets & training matches
Practice Sets — vs Emma Kim
6–4 6–3 · Nov 19 · Court 3 (60 min)
Focus: 2nd serve placement + approach shots
Practice Sets — vs Sarah Thompson
4–6 6–4 10–8 (TB) · Nov 17 · Court 1 (90 min)
Good pressure under tiebreak. Work on first-ball attack after return.
🏆 League Matches
Coach Rodriguez's team league — added by coach
Fall League — Wk 5
vs J. Martinez (Local Club) · 6–2 6–4 · Oct 28
League Record: 4-1
Season W%: 80%
Fall League — Wk 4
vs A. Nguyen (Campus Club) · 7–5 3–6 10–7 · Oct 21
Daily Check-in
Monday, November 18 · How are you feeling?
💕
Overall Mood
🙁
Terrible
😕
Bad
😀
Good
🤩
Great
🤘
Amazing
Wellness Indicators (1 = very low, 10 = excellent)
💤
Sleep Quality
8
⚡
Energy Level
7
Stress Level (higher = more stressed)
4
💪
Muscle Soreness (higher = more sore)
2
📋 Body Report
✓ Feeling Good
Slight Soreness
Tightness
Pain / Injury ⚠️
Add note (optional)...
📈 This Week's Wellness
Mon
8
Tue
7
Wed
6
Thu
8
Fri
9
Sat
8
Today
?
Coach Rodriguez will be notified of any concerns
המשחקים שלי
עונה 2024 · אדם כהן
8
נצחונות
3
הפסדות
#85
דירוג ITA
72%
% ניצחון
📅 משחקים קרובים
15
ספט׳
מועדון הפועל ת"א
בית · U16 · 16:00
מחר
22
ספט׳
מ. מכבי חיפה
חוץ · U16 · 10:00
ראשון
06
אוק׳
מ. הרצליה
חוץ · U16 · 11:00
שבת
13
אוק׳
מ. אשדוד
בית · U16 · 10:00
שבת
20
אוק׳
גמר ליגה A
נייטרלי · כל הקטגוריות
גמר
✅ תוצאות
08
ספט׳
מ. נתניה
בית · נצחון
6:3 6:4
01
ספט׳
מ. ראשון לציון
חוץ · נצחון
7:5 6:2
25
אוג׳
מ. מכבי ת"א
חוץ · הפסד
4:6 3:6
18
אוג׳
מ. כפר סבא
בית · נצחון
6:1 6:2
11
אוג׳
מ. חולון
בית · נצחון
6:4 7:5
04
אוג׳
מ. גבעתיים
חוץ · הפסד
2:6 4:6
28
יולי
מ. פתח תקווה
בית · נצחון
6:3 6:1
21
יולי
מ. בת ים
חוץ · נצחון
6:2 6:3
Weekly Diary
Weekly
Monthly
Nov 18–24
MON
18
TUE
19
WED
20
THU
21
FRI
22
SAT
23
SUN
24
Monday Nov 18
Today
14:00
Serve & Return Focus
Group A · Court 1-2 · 90 min
+7
Group A · 11 players
16:30
Strength A — Full Body
All groups · Weight Room · 60 min
+11
All groups · 14 players
Tuesday Nov 19
10:00
Dual Match vs. Stanford
Away · Singles & Doubles lineup
Wednesday Nov 20
09:00
Film Session — vs. Stanford
Classroom · 60 min · All players
Thursday Nov 21
+ New Session — Thu Nov 21
① Session Type
Tennis ✓
Strength
Film
Match
② Time & Location
14:00
→
15:30
Court 3
③ Assign Players
Group A ✓
Group B
Custom
+6
11 selected
Friday Nov 22 – Sunday Nov 24
All day
ITA Regionals 2025
Away · Palo Alto, CA · 4 players
September 2025
All Groups
Group A
Group B
Freshmen
Tennis
Strength
Tournament
Match
| Wk | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| CT · Competition · B | |||||||
| 36 | 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| CT · Competition · B | |||||||
| 37 | 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| CT · Competition · B | |||||||
| 38 | 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| CT · Competition · A | |||||||
| 39 | 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| CT · Competition · B | |||||||
| 40 | 29 | 30 | |||||
2025–26
Annual Plan
NCAA Women's Tennis
All Players
Group A
Riley M.
GP
SP
CT
RC
| JUL | AUG | SEP | OCT | NOV | |||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Wk # | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 |
| Date | 7/7 | 7/14 | 7/21 | 7/28 | 8/4 | 8/11 | 8/18 | 8/25 | 9/1 | 9/8 | 9/15 | 9/22 | 9/29 | 10/6 | 10/13 | 10/20 | 10/27 | 11/3 | 11/10 |
| Phase | GP | GP | GP | GP | SP | SP | SP | CT | CT | CT | CT | CT | CT | CT | CT | CT | CT | CT | RC |
| ★ Importance | – | – | – | – | – | – | – | A | A | B | B | A | B | B | B | A | A | A | – |
| 🏆 Tourn. | |||||||||||||||||||
| 🔑 Topic | |||||||||||||||||||
| Load | L | H | H | M | H | H | M | M | H | M | M | H | M | H | M | H | M | H | L |
| 🧪 Test | ✓ | ✓ | ✓ | ||||||||||||||||
| 💪 Strength | |||||||||||||||||||
| 🏃 Endurance | |||||||||||||||||||
| ⚡ Power | |||||||||||||||||||
| 🏃 Speed | |||||||||||||||||||
| 🤸 Agility | |||||||||||||||||||
| 🧘 Flexibility | |||||||||||||||||||
| 🎯 Coordination | |||||||||||||||||||
Click phase/load/fitness cell to edit · ★ A/B/C = priority · 🏆 auto-synced from schedule
S&C Dashboard
Monday, November 18, 2025
6
Active Programs
14
Athletes
2
Sessions Today
Today's Workouts
Strength A
Full Body — Group A
Circuit B
Tennis Conditioning — Group B
Roster — Fitness Overview
On Track
100% this week
Reduced Load
Low wellness flag
Modified
Shoulder injury
💪
Build Workout
📚
Programs
Roster — Fitness Data
All players · Sortable by test
Squat
Sprint
Bench
Yo-Yo
Player
Squat
Change
T. Rivera
210 lbs
+10 lbs
R. Mitchell
200 lbs
+15 lbs
J. Anderson
—
Injured
D. Lee
175 lbs
+8 lbs
M. Carter
165 lbs
+2 lbs
Team Avg Squat
177 lbs (+10 vs. Sep)
Programs Library
Saved workout programs by phase
Pre-Season
Strength
Strength A — Full Body
Strength
Strength B — Upper / Lower Split
In-Season
Circuit
Tennis Conditioning Circuit
Intervals
Sprint Intervals — 200 Yards
Recovery
Recovery
Active Recovery + Mobility
Team Messages
All Staff
Asst. Coach
S&C
Coach Rodriguez · 9:15 AM
Can everyone check Jake's shoulder progress? Need a call before Friday.
K. Torres (S&C) · 9:32 AM
Shoulder mobility at 70%. Can return to full load next week if no setback.
Coach Chen (Asst.) · 9:48 AM
I'll modify his serve drills — reduce shoulder load, focus on footwork until then.
You · 10:02 AM
Perfect. Let's schedule a check-in Tuesday at 3 PM. I'll set the task in the app.
Coach Chen (Asst.) · 10:05 AM
👍 Confirmed, Tuesday 3 PM
Type a message...
Staff Tasks
Assigned by Head Coach
Assign Task to Staff
Open Tasks
Prepare serve drill plan for Group A
Adjust Jake's shoulder rehabilitation plan
Submit monthly training report by end of week
Completed
Pre-season fitness testing — all players
Good afternoon, Alex 👋
Asst. Tennis Coach · Mon, Nov 18
8
My Players
2
Tasks Due
3
Messages
Open Tasks from Head Coach
📋
Prepare serve drill plan for Group A
📝
Submit monthly training report
Quick Actions
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My Players
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