Category Archives : Performance

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Mini Workout — Legs, Core and Foot Work

Leg strength, core strength, balance, coordination and flexibility – that’s what you need to work on to become sufficiently fit to play good tennis. Most of the players realize how important role the fitness plays in tennis, and they visit the gym on a regular basis. In Los Angeles where the weather is sunny almost the entire year, a tough […]


Left Brain, Right Brain: Increase your Mental Toughness by Exercising your Brain

Most people are used to exercise the body, but how about exercising the brain to become a better and tougher tennis player? When you play a tennis match, you notice if your opponent is left handed or right handed. However, do you ever think if your opponent is right brained or left brained? It is harder to see but if […]


Jumping Rope to Improve Performance

A good footwork is essential for playing good tennis. Good footwork means: small steps, ability to change direction swiftly and to always be on balance while performing sprints sideways or forward and backward. Unfortunately, most tennis players don’t give enough attention to footwork. They might go for a run, but long distance running won’t improve the foot work. Good footwork drills […]

Jump Rope to Extreme Tennis Fitness

Healthy Nutrition for Optimal Tennis Fitness

To the majority of tennis players performance enhancement means practicing their tennis strokes: to identify the weak link – forehand, backhand, serve or volleys – and then focus on the improvement; or maybe to strengthen their strengths, or work on the tennis fitness. Maybe a few work on the mental toughness as well. But how about if you get into a […]


Functional Crossover Lunge for Tennis

In the modern tennis game the player’s fitness and conditioning is more and more important. For the player who strives for improvement, the off-court tennis fitness training should be as crucial as tennis play itself – with the focus on strength, explosive power, balance, agility, coordination, endurance and injury prevention. In tennis the key element is great movement – if you […]


Burpees: the ultimate conditioning exercise

Burpee — the Ultimate Conditioning Exercise

A fit tennis player needs to have a strong, explosive, and well-coordinated body with great stamina and flexibility. If there is one exercise that can achieve all this—it is the burpee. It works your cardio-vascular system and almost all the major muscle groups in the body, such as legs, core, chest, shoulders, and arms. It is a popular exercise in […]


One-Leg Squat — the Most Important Exercise

If you could have one exercise that will train simultaneously your strength, balance, coordination, flexibility and mental toughness, would you do it? Such exercise does exist – it is called one-leg squat (or ‘pistol’ in some other athletic areas). You don’t need any fancy equipment or location, only a serious focus and strong will. As a result, your tennis fitness […]

One-leg squat

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 […]