Tennis Fitness Love: injury-free sport performance Build bullet-proof fitness… the older you get, the better you get.
Build bullet-proof fitness… the older you get, the better you get.

Make 2017 The Best, Strongest, and Healthiest

The 2016 is over.

Whether it was your best year or not, you can always refocus and make the 2017 the strongest, fittest and most fun year. Sit down and review what you did right in 2016 and make it even better. And things that didn’t go as you planned… what did you learn from them? What would you do differently if you had another chance? Put all these thoughts together and make them in 2017.

From the physical point of view—your tennis, fitness, and health—how did you do?

How often have you worked on your strength?

I hope at least 2–3 times per week, total of 2–3 hours at minimum.

How often have you worked on your flexibility?

I hope at least a little bit (15–20 mins) EVERY day, or a bigger session (45 mins) 3 times per week. Total 2—2.5 hours per week at minimum.

How ofte have you worked on your balance? 

Especially if you are getting a little bit older? Even 5 minutes a day will make a difference.

How much cardiovascular training have you done?

Tennis counts as cardio, of course. But if you don’t play, do you do something else? Walk, bike, run, swim? Did you know that for the optimal health it is recommended to do 90 (yes, NINETY) minutes of exercise every day?

How many tennis drills seasons a week? Not just match playing? 

Do the drills, love the drills. Practice your serve each time you play.

Have you paid enough attention to your feet and shoulders? 

So important for your performance and wellbeing, but oh so ignored. Strengthen your feet and improve the mobility of your shoulders. This should be done daily. Even 5–10 minutes is excellent.

Do you love your core (abs, obliques, lower back)? Do you love them every day? 

Different variations of the plank will make you quite impressively strong.

Have you eaten fresh fruits and vegetables daily? 

Whatever nutritional approach you have and believe in, you should always add fresh fruits (4 servings) and fresh or steamed vegetables (5 servings) every day. Below you have a little list, Daily Dozen (by Dr. Michael Greger from the book “How Not to Die”) of foods to include daily in addition to what you eat now for maximum health. And for you, for maximum performance as well.




Organize and Plan for 2017


It seems like it is so much to do and our schedules are so full. But think about it. Some of the little “daily” things, you can do really quick early in the morning, before everybody else gets up. Some of the balancing things you can do when you stand somewhere waiting for something. The shoulder mobility you can do even at work, taking a few breaks from sitting behind the desk.

It is all doable with a smart planning. 

Before the New Year starts, sit down, figure out how much of what you want to do every day. You may need to do more of something or less of something else, depending how your body feels and in what shape you are.

Improve your weaknesses.

You know that the chain always breaks in the weakest link. The injury always happens in the weakest link in your body.

Make a plan. Then create a little spreadsheet or pull out a notebook and make yourself accountable. Either for yourself, or work with a friend, spouse, or an accountability partner. It is easier to motivate yourself if you have somebody to share your accomplishments with.

In 2016, I have successfully used The Freedom Journal (“accomplish your goal in 100 days). It is a specially and beautifully made journal just for the goal planning. A while ago I wrote a post about S.M.A.R.T. goals. I have used 3 journals during the year. The first one was for a business goal and the second two for a physical goal. It worked amazingly well.

If you want to be serious and take on a great goal really seriously, give the Freedom Journal a chance. It will help you, I am very confident to say.

But even if you use a regular notebook, a sheet of paper, a smartphone app or a white board on your wall, what matters is that you do your things daily. Small daily things compound into big results. The last day of December 2017, when you look back at your past year, you will be impressed how much you have accomplished.

Give yourself a gift of working on your fitness and health through the 2017.


Make 2017 the best, strongest, and healthiest year ever!


Be awesome!




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