Category Archives : Performance

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Skill refinement

Skill Refinement

With the New Year, we set new fitness goals and milestones for our sports training and health. Some of your goals could be to improve the technique of your skill. Maybe you want to add a big kick serve to your repertoire? Or a heavy topspin? Or you are working on your kettlebell swings, planks, handstands? Whatever skill you choose […]


Advanced Glute Bridge to Strengthen Gluteus Medius

The glute bridge and its advanced version can possibly be the best exercise that you need in your regimen on a regular basis. Usually, the majority of people have very underdeveloped glutes and hamstrings. This happens because of too much sitting and not training the muscles of the posterior chain. This is detrimental in athletes because the glutes and hamstrings […]


The Ultimate Hips Opener Exercise

The Ultimate Hips Opener Exercise

Hips Opener Extraordinary! If you have ever done yoga, you have heard of Sun Salutations—the ultimate opener of the body. Even if you don’t want to be a yogi or practice yoga regularly, I would highly recommend adding this simple exercise into your daily routine. At least once a day, but you can do it as many times as you […]


Shoulder Extension Exercises For Better Performance

Shoulder extension is one of the underestimated movements that are quite important for your well-being, looks, and athletic performance. As athletic and fit as we feel we are—working out in the gym, playing tennis, running, doing yoga, or other sports—we sit too much, and our posture suffers. Most of us have chronically tight shoulders, chest (especially the pectoralis minor) and […]

shoulder extension stall bars L-hang

Cossack Squat aka Side to Side Squat

Cossack squat, also known as side-to-side (low slide) squat is a quite intense exercise that will reveal many of your weaknesses… Oh, did you say that you don’t have any? Maybe when you try this exercise, you will find a few, surprisingly. It could be the strength of your legs, glutes, and core, the flexibility of your hips, knees, or […]


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 […]


Undergrip Shoulder Dislocates

In the last article about the benefits of Shoulder Dislocates for Healthy Shoulders we practiced the overgrip dislocate exercise: the stick is in front of you and the palms are facing you, backward.  Another version—a possibly slightly harder one, called undergprip shoulder dislocates—is when the stick is behind you and the palms are facing forward. You may need to get your grip a little […]


Shoulder Dislocates For Healthy Shoulders

If there is one (one and only) exercise that you should do for the health of your shoulders, this is it. The modern man’s (and woman’s) shoulders are unfortunately quite dysfunctional. They don’t move in the full range of motion. The chest muscles are too tight and pulling the shoulders forward. The muscles in the upper back and rear shoulders […]

shoulder dislocates

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 […]