Category Archives : Strength

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Scapular Shrugs For Shoulder Stability

The scapular shrugs are going to be your new friend. Have you tried how well you can move and control your shoulder blades, lately? It is very possible that you may have very little mobility there. Or maybe ZERO mobility. It is very common. The older you are and the more you have neglected your shoulder blades, the more restricted the […]

Scapular Shrugs

Scapular Exercises for the Health of Your Shoulders

Scapulas, better known as shoulder blades, are body parts that we often don’t care much about. You may remember when you were young and your mom was telling you to stand straight and keep a good posture. You lifted your chest up, chin up, and moved the shoulders back. To do so, you squeezed your scapulas together. Ever since, the […]


Hanging for Performance and Health

Hanging is surprisingly extremely beneficial for you. For your shoulders, elbows, wrists, hands, and the entire spine. As a tennis player, there is a chance that your shoulders are not as flexible and mobile as they should be. Hanging can help you. Hanging can be defined as a form of suspension with straight arms. It helps to regain the lost […]


Hyper-extensions for strong and shapely glutes

Hyper-extensions are an amazing movement for the entire posterior chain of muscles. The glutes—and especially the gluteus maximus, the biggest of the gluteal muscles—are extremely important for your athletic performance and well-being. They do look very good too if they are beautifully developed. Unfortunately, unless you pay a lot of attention to your glute training, the chance is that they […]


Basic Feet and Ankles Exercises for Pain-Free Performance

If you wish for a pain-free athletic life, your feet and hips are the most important structures in your athletic performance and injury prevention. Your feet and ankles impact the mechanics of the muscles and joints in the entire body, and if the mechanics are faulty, your entire body—especially the hips and torso—will suffer from faulty mechanics. Improve the strength […]


Strong Shoulders with Overhead Carry

Overhead carry exercises strengthen your shoulders, triceps, and wrists, while engaging the core, back, hips and legs. Strong shoulders should be one of the focus points of every tennis player. Your goals are: both shoulders the same strong, or at least as close as possible both shoulders the same flexible explosive strength endurance strength mobility Carrying weights overhead requires a […]


Hollow and Arch Body Hold for Core Strength Endurance

Body holds and other bodyweight exercises are quite underestimated. They look simple but when you start doing them, you realize how hard they are. Especially if you carry a little bit extra weight, then you really struggle. Bodyweight exercise give your brain a strong signal to decrease your “dead weight” (fat) because it is not efficient to carry it around. They […]

hollow and arch body hold

Spreading Toes for Enhanced Foot Function and Improved Performance

Spreading toes sounds like something we don’t do very often. Can you spread your toes as easily as you can spread your fingers? Can you move your toes independently and as you want? Or do they have “life on their own”? Which means: when you want to move your big toe, all the other toes follow… If your toes have life […]


9 Reasons Why Every Athlete Needs Omega-3s

Often people take Omega-3s because they hear it is really good for their health and for the heart. According the American Heart Association the omegas should be keeping the arteries clear and reducing the triglyceride levels. In the standard american diet (SAD) we consume way too many Omega-6s and while the ratio of Omega-6s to Omega-3s should be almost 1:1, […]

Suzanna McGee, Author

Develop Strong Core even Outside of Gym

Strong Core—the base to performance and beauty 🙂   We all love to improve our tennis game but there are times that the process slows down or becomes stagnant completely. If you improve your fitness, you will see huge improvements in your tennis game. Especially focusing on the core will bring great results. The core is connecting the lower and […]