Simple Ways to Release Tight Hamstrings

If you are an athlete, you most probably have tight hamstrings, except if you pay daily attention to them with stretching, self-myofascial release, massages, and regular strengthening of the backside muscles, including glutes, hamstrings, calves, and back. Unless you are a professional athlete, the chance is that you don’t have time nor the obsessive desire to do this work almost daily. Life […]

Release Tight Hamstrings with Self-Myofascial Release

Transition to a Plant-Based Lifestyle

How to Easily Transition to a Plant-Based Lifestyle

More and more elite athletes are discovering the tremendous benefits of eating plants for improved performance and health. When the recreational athletes and fitness enthusiasts see how great the pros are doing, they are tempted to try the plant-based lifestyle too. While being plant-based (or vegan) is extremely simple once you figure out what to eat, the transition may be […]


Simple and Instant Relief from Tight Groin (Adductors)

Your athletic performance and life well-being are often limited by your most significant weaknesses, mental or physical. For the physical weaknesses your major goal should be to find them and improve them as much as possible to prevent future overuse injuries and to improve your performance. Often, tennis players have unilateral weakness (on one side, often on the non-dominant side) […]

Deep squat to relieve tight groin

Kettlebell Windmill to Improve Performance (featured)

Kettlebell Windmill to Improve Athletic Performance

A strong core is extremely important for every tennis player as it creates the stability for the hips and shoulders during the stroke production. Having a strong core is essential for a smooth transfer of power from the core to the limbs, while maintaining a perfect balance, flexibility and strength. A strong core allows your limbs (arms and legs) to […]


Side Plank to Improve Performance and Decrease Injuries

The one-sided and repetitive nature of tennis creates big imbalances in your body. Unless you are already taking care of your fitness training in such manner that you work on re-balancing your musculoskeletal system, you are almost guaranteed that you will get some kind of overuse injury sooner or later. While I don’t like to bring negative news to you, […]

Side Plank with Leg Lift

Hip and Knee Pain Relief with Myofascial Release

Prevent Hip and Knee Pain with TFL Self-Myofascial Release

Hip and knee pain is one of the most common issues for serious and recreational tennis players. When I tell people how often I play tennis, their first questions is “How about your knees? Isn’t playing on the concrete really bad for your knees and hips?” Well… yes and no. It is not one of the most friendly surfaces for […]


Proactive Injury Prevention Plan

If you are an athlete, you run a risk of injury. All sports have a risk of injury. The more contact in sport, the greater the risk is. Luckily, in tennis, there is not as much contact, other than when you play doubles and accidentally crash into your doubles partner. Ops. However, the majority of injuries is from overuse. Most […]

Slider-5-groin-stretch

quadriceps myofascial release

Quadriceps Myofascial Release and Knee Pain

During the past few weeks, so many people and tennis players around me have been complaining about some kind of knee problem. I listen, look at them to see how they stand and move, touch and squeeze here and there on their quadriceps, they squeak and jump up in pain and think what a magic that I found this painful spot just […]


Rounded Shoulders Detrimental to your Athletic and Mental Performance

Rounded and slouched shoulders, so called shoulder-rolled-forward effect, are a common sight these modern days. We sit too much, hunched over the keyboard, iPad, laptop, phone, book, driving, or just chilling in the sofa. Even when we sleep on the side, our shoulders are rolled forward and together. This is tremendously detrimental to your athletic performance. Besides the visual, it also […]

Strong shoulders important for athletic and mental performance

squats, intense training, but not overtraining

Don’t Believe in Overtraining

Whether you are an elite tennis player, recreational player, other athlete, fitness warrior, or if you exercise mostly for health and wellbeing, you probably want to improve. Tangible improvements motivate us to keep going. Persistence, discipline and perseverance is needed in any activity where you want to achieve high level skills and mastery. In fitness training we train longer, more […]