Tag Archives : hips


Strong Shoulders with Overhead Carry

Overhead carry exercises strengthen your shoulders, triceps, and wrists, while engaging the core, back, hips and legs. Strong shoulders should be one of the focus points of every tennis player. Your goals are: both shoulders the same strong, or at least as close as possible both shoulders the same flexible explosive strength endurance strength mobility Carrying weights overhead requires a […]


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, […]


Simple and Instant Relief from Tight Groin (Adductors)

Your athletic performance and life well-being are often limited by your most significant weaknesses, mental or physical. For the physical weaknesses your major goal should be to find them and improve them as much as possible to prevent future overuse injuries and to improve your performance. Often, tennis players have unilateral weakness (on one side, often on the non-dominant side) […]


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, […]


Prevent Hip and Knee Pain with TFL Self-Myofascial Release

Hip and knee pain is one of the most common issues for serious and recreational tennis players. When I tell people how often I play tennis, their first questions is “How about your knees? Isn’t playing on the concrete really bad for your knees and hips?” Well… yes and no. It is not one of the most friendly surfaces for […]


Proactive Injury Prevention Plan

If you are an athlete, you run a risk of injury. All sports have a risk of injury. The more contact in sport, the greater the risk is. Luckily, in tennis, there is not as much contact, other than when you play doubles and accidentally crash into your doubles partner. Ops. However, the majority of injuries is from overuse. Most […]


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 […]


Tight Hip-Flexors, Self-Myofascial Release and Back Pain

Tight hip-flexors are a major problem for any athlete or fitness enthusiast. Shortened and tight hip-flexors inhibit the gluteus muscles (booty) to fire correctly and your movement on the tennis court is less powerful and efficient. When your glutes don’t work how they should, other muscle groups need to compensate and eventually become overloaded. After some time of this dysfunction, […]

hip-flexors anatomy

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, […]