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 […]


Prevent Repetitive Motion Injuries with Air Bench

You practice your shots for hours over and over… It seems to be a “known fact” that repetitive motions cause injuries. Maybe you have developed one too. But is that statement really true? Yes and no. If your joints are stable and functional, and you repeat the same motion over and over, your muscles get tired before the healthy joint would get […]


Treat Painful Shoulders with Arm Circles

Our bodies are optimally functional when to posture is correct – slightly sway back, curvature in the neck, head sits directly over the shoulders (not forward as we can see everywhere around us). Shoulders should be aligned over the hips that are directly above the knees that are directly above the ankles. This is the ideal that we always want […]


Elbow Curls for Tennis Elbow or Wrist Pain

How many tennis players do you know who have or have had tennis elbow or painful wrists? Or serious shoulder issues? Maybe you are one of them? Sometimes we blame the new string we’ve just put in our rackets or the string tension, or the racket. Our technique maybe could use some improvement? It could be a lot of things. […]


Develop Strong and Powerful Legs with Jump Squats

Strong and powerful legs are not just beautiful – on men or women – but also extremely useful in tennis. When you bend your knees to achieve a low base, you will have a better balance and better transfer of the forces from the ground upward – through the kinetic chain – to your arm and racket and to the […]


Align your Hips with a Crocodile Twist

The hips are the center of your body. They connect the lower body and the upper body to work as a unity. They provide stability, strength and flexibility to both halves. Misaligned hips will cause you a lot of troubles – pain in your low back, knees, shoulders or ankles, and possibly create some more serious future injuries. If your hips […]


Get Energized with Sun Salutations

Sun Salutations are the ultimate awakener of your body and mind. You should always return to this exercise when you need to feel good. It is going to wake you up in the morning, energize you during the day, or if you feel stressed out, it will calm you down. The versatility of this exercise is because it has a […]


Improve your Sleep and Athletic Performance

Sleep is very important for you for many reasons. As an athlete, you need your sleep to recover from the hard training, and to rejuvenate and repair all the damaged tissues in the body. Deep, peaceful sleep is also important for your mental clarity and emotional well-being. Good sleeping habits can have tremendous impact on your well being, athletic performance and […]


Footwork Drills with a Soccer Ball

Footwork is the key to great tennis, and yet, so many players neglect this fact. If you have an excellent stroke technique, but you cannot get to the ball on time and be balanced, it is not going to be a consistently good shot. If you think about it, the time that you spend on the court moving compared to the […]


Knee Pain Relief with Myofascial Release

Ouch, knee pain – tendinitis, damaged meniscus cartilage, bursitis, damaged ligaments or arthritis of the knee… Even Rafael Nadal knows how extremely debilitating a knee pain can be. Every step you take, there’s an irritating pain. Your movement is inhibited and your hopes for a good match are fading away. The steady improvement that you strive for in tennis seems […]