Category Archives : Strength

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Get More Power with Strong Glutes

Glutes… The gluteus (aka glutes, booty, behind, butt, etc) is undeniably a powerful and good looking muscle. We often pay attention to the gluteus of other people and forget ours. Your optimal performance and injury-free tennis often depends on in what shape your gluteus is. Is it strong, flexible, powerful and firing during all your athletic movements? Or is it weak, […]


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, […]


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 […]


tennis ball squeezes to heal the wrists

5 Exercises to Heal your Wrists and Elbows

Our wrists and elbows are such small parts of our bodies that we often forget how troublesome they can be when we get occasional twinges and aches. If left untreated and without conscious care, the little twinges can gradually turn into dull aches or even more intense bursts of uncomfortable pain. We are bothered when we do the simplest, everyday […]


How Daily Training Will Make you an Amazing Athlete

Personally, I don’t know “moderation” in almost everything I do—in life or exercise, I go for it full speed, full commitment, and full “overdoing” it. I have always believed that pushing my limits will make me figure out how far I can go and ultimately make me better. I don’t apply this philosophy to training of my clients, because I […]


glute bridge (hip thrust)

The Glute Bridge: The Simplest and Fastest Way to Athletic Performance

The glute bridge is the simplest way to develop the often most underestimated (yet the most important) muscle in the athlete’s body: the gluteus. Beloved things has many names: the glute, booty, butt, rear, or firm behind. The gluteus is one of the biggest muscles, consisting of gluteus maximus, medius, and minimus. Its function is a hip extension, hyperextension, abduction, […]


Tennis Fitness Training Routine—Short and Efficient

If you want to become even stronger tennis player, you need to do some tennis fitness training as well. It is just inevitable. The older and less fit you are, the more you need it. If you are guilty of years of neglect of fitness training, you would really benefit a lot and you would be surprised how fast you […]

Develop-Strong-And-Powerful-Legs-With-Jump-Squats

Hip-flexors strengthening

Hip-Flexors Strengthening to Improve your Tennis Performance

Hip-flexors strengthening is very seldom included in the training regimen of tennis players or athletes in general, even though every athlete can benefit from strong hip-flexors. For tennis players, strong hip-flexors, hamstrings, and glutes will improve the performance dramatically. The stronger the hip flexors, the faster you are going to be, because your movement forward will be more powerful and […]