Author Archives : Suzanna McGee


About Suzanna McGee

A former Ms. Natural Olympia Bodybuilding champion, currently performance coach, injury prevention specialist, plant-based nutrition coach, author, speaker and raw vegan athlete. Loves to help others by sharing her knowledge, and to hang out with her favorite chocolate Labrador Zuzi. Find Suzanna on , Facebook and Amazon.


Shoulder External Rotation with a Resistance Band

The repetitive nature of tennis puts your body under severe stresses and potential injuries, especially in the knees, ankles, lower back and shoulders. Shoulder injuries are one of the most common in a tennis player because the shoulder muscles are relatively small and exposed to tremendous repetitive forces. Also, because of the large range of motion in the shoulder, the […]


Advanced Hamstring/Hip Flexor Stretch — Front Split

Hamstrings, the muscles in the back of the thigh, are very important for effective sprinting and powerful running strides on the tennis court. They bend the leg in the knee and straighten at the hip joint. Hamstring injury is a common occurrence in tennis. There are many reasons: insufficient flexibility, poor strength (especially in comparison to the quadriceps muscles in […]


Plank with Hip Twists for Strong Core

Having a strong core is one of the most important things in any skilled athletic movement, and tennis especially. Strong supporting muscles around the spine will decrease the risk of low back pain or injury. And besides that, if you add a good and healthy diet into your training regimen, your strong abs will look terrific as well. On the other […]


Sprained Ankle – Best Rehabilitation Exercises

Almost every tennis player has suffered from a sprained ankle at some time in his/her career. It is the most frequent injury in sports with side-to-side movements. The most common ankle sprain is the outer ankle sprain: an overstretched ligament and partial or complete ligament tear. You need a lot of patience to rehabilitate an ankle sprain properly. Sprained ankles can […]


Kneeling Quadriceps Stretch

Quadriceps, the muscle in the front of your thigh, is one of the most powerful muscles in the body. You use it for all the movements on the tennis court: running, jumping, lunging, and squatting. The more you use it, the shorter it gets, and the risk of injury increases. Often the risk is even higher if there are differences […]


Jumping Lunges for Power and Explosiveness

Tennis players at all levels and ages are regularly participating in strength training, which is very important for maximizing performance and preventing injuries. But ultimately, speed and explosiveness of the movement determines who is stronger, faster and quicker on the tennis court. Plyometric exercises help to develop these qualities. During plyometric movements the muscles become loaded, coiled, compressed and then released […]


Four Square Agility Drill

Agility – the gracefulness of a person or animal that is quick and nimble – is ability to change the position of your body efficiently using all your muscles in harmony, and with combination of balance, coordination, speed, strength and stamina. For a tennis player at any level, fast feet are a huge advantage. On the tennis court, you have to […]


External Hip Stretch

Hips are extremely important for a tennis player. Tight hips limit the range of motion and ease of movement on the court and can cause muscle strains and tendinitis. For example, if you need to get low down for a shot and if your hips are tight, you will bend in the waist rather then flexing your hips and knees […]