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 […]


Squat Jump with Open Legs for Powerful Legs

“Strong legs make a strong body” – and for a tennis player this is twofold true. You need your legs to cover the court and to support and balance your body in every shot you make. The legs and the butt are the biggest muscles in your body and if you can use their strength to your benefit, you will […]


Dynamic and Static Stretching

Flexibility training is possibly the least popular and the most underrated element of tennis fitness training. Even though you might have heard a lot of contradicting opinions about the importance of stretching in the injury prevention, it is obvious that the flexibility of the muscles and joints plays an important roll in any athletic movement. The definition of flexibility is “the […]


Side Plank with Leg Lift for Strong Core

Think how many times you bend and twist during your normal day, and how many times you twist and untwist your upper body on the tennis court. The muscles responsible for the motion are obliques, located on the sides of your core and often forgotten about. We use the obliques much more than we realize. Your athletic performance will improve dramatically […]


Kinesio Taping for Rehabilitation and Injury Prevention

You have probably seen many tennis players or other athletes with those beautifully colored tapes – bright blue, bright pink, black – all over the bodies in any possible visual formation. Besides looking cool, what does it do? This technique is called “kinesio taping”. The idea comes from the kinesiology science (therefore the name “kinesio”) and is based on the body’s […]


Push-up with Knee to Elbow Touch for Strong Upper Body

Push up is a well-known and excellent exercise for the whole upper body. It strengthens your chest, shoulders, arms and core. You can easily do it anywhere and without any equipment. As you get stronger by doing push-ups regularly, you will have to do either more of them – and that may get slightly boring eventually – or you can make […]


Balance the Hips with Hip Crossover Stretch

Take a good look at your hips. There’s a chance that they are not in balance: one edge may be higher than the other, or is more forward than the other. In worse cases, the hip can be both up and forward and completely out of balance. Tennis is a strenuous activity, working all the muscles of your lower and […]


The Plank with Am and Leg Lifts for Strong Core

We all want to have a nice lean midsection with defined abs, right? Especially in Los Angeles where it is sunny all year around and you can show them off… While the looks of nice abs are great, for a tennis player, the strength and functionality of the core is even more important: 1) It will allow transferring the power from […]


Best Recovery Exercises after a Knee Surgery

So it happened: you’ve had a knee surgery and now you are coming back to training. Remember to start really slow, don’t rush anywhere, and always advise with your doctor first, as every person’s recovery is different. When you start strengthening your legs again, you should start with exercises that don’t put too much load on your knee joint. But you […]