Having been tennis trainers for over 20 years and worked with a diverse range of players from tennis professionals to tennis kids, we have seen a lot. We have also found some major missing links in players' tennis strength and conditioning programming and training. These are areas we are always trying to address and educate coaches, tennis parents, and players on. Getting the balance right is important and finding a way to keep players consistent is tough for most.

Aside from the missing links we find in the tennis training space, we have highlighted the need for players to understand the importance of building their game around 3 key areas. These 3 key areas need to be balanced and all functioning together in order to produce the best tennis results and create the best development pathway.

No matter your age or level of play, if you want to boost your performance, win more matches, remain injury-free, and stay motivated then you should be aware of these areas and be doing...

Most people struggle to improve their tennis conditioning (recovery between points, endurance) on a consistent basis. They get to a point where things plateau or even worse tennis injuries occur. Is that you? Maybe you have been there before. 


Having been tennis fitness trainers for over 20 years, we have found this can be due to a number of factors (poor technique, doing the wrong training, motivation, knowledge, application, attitude). I have found that when some simple questions are asked, players know at least 3 things that they can do better straight away to help them improve how they train and apply themselves to their conditioning training.


Finding these 3 things can get players going, boost their motivation, and push them forward. They are often simple things (you don’t want to get too complicated). It’s the realization that they can create change instantly, that is enough to shift their thoughts and will get them seeing things differently,...

If you have been following us for a while, you will know we are big on strengthening athletes, getting them flexible and mobile.

These are always our initial priorities no matter the age or tennis capabilities of the player.

Most people have a good understanding of what tennis strength training is and almost everyone knows about flexibility.

What about mobility? What is it, what are the benefits of having healthy mobility ranges and how do you improve it?

Let me briefly explain these answers from my own experience and understanding.

Mobility relates to joint movement and also what we call “The kinetic chain” Chain of movement, rather than an isolated hold. 

Imagine a chain laid out on the ground. Each chain piece represents a joint. Now if we needed the chain to function at full capacity we would need each piece to be loose and free to move adequately right? Otherwise, other pieces will have to do extra work, or the fused piece will get damaged. This is how mobility...

At Tennis Fitness we are all about education. We don’t know everything, that's for sure, what we have learned along our journey, we like to pass on. We encourage you to do the same! 

We wanted to give you some useful Tennis Tips as well as other helpful tennis information on how you can get the most out of yourself, your coach, and your team. Give them a go and we are sure you will feel the difference!

 Tennis Tips

Tip 1 – Tennis Warm-up 
If you are not warming up before practice or matches you are costing yourself both time and money. An effective tennis warm-up before the start of practice will save you both time and money, here is why. If you walk on court ready to go, instead of warming up with your coach, you will get up to 20% more out of the session.

You might waste 10-15min warming up with your coach, that time could be used more productively. We always have our players implement their tennis conditioning drills into...

When we were running our tennis gym in Sydney, we had many young athletes who would come through the doors. One of my missions with young players was and still is to turn them into problem solvers. 

Some work it out quicker than others, the ones who generally learn this necessity slower are the ones who generally have the parent, coach, or tennis trainer always doing things for them. 

A classic example:  one day a young kid came in for his 3^rd session, he was 10. I was finishing a session and told him to go on the bike for 2min, then skip for 2min, little did he know this was a test for him and his mother.   

He looked around and I said "the bike is down there, do you remember I showed you how to use it the last 2 weeks" The weeks prior I showed him how to set it up and get going.

Was he listening? I ask myself – How teachable is this kid. 

He wouldn’t move, I turned my back and continued to finish the session. 

He slowly...

Late last year we enrolled our 6-year-old daughter into Athletics. During her first few sessions, she found it challenging to compete and did not know how to handle ‘not winning’. This was really exciting for us. We have since had the opportunity to have multiple conversations and experiences that are enabling her to become more aware of the journey, rather than the result and also the importance of becoming resilient through every challenge she encounters. It is tough as a coach, parent, mentor, etc, to get through and make an impact at times. I have found following some basic principles helps the process. 

Anyone who has been following us knows how important we feel about building resilient young players. As much as we want to produce amazing tennis athletes, more so we want to help produce amazing young people.

These days it seems people are over-concerned about the result (winning) and losing is deemed as bad, it is not a stigma I want to be attached to my...

As tennis trainers, we are always looking for the best tennis workouts, the best way to recover for tennis, and basically anything that helps players improve physically, mentally, or emotionally.

It is all about balance and finding what works for each person as an individual. There are a few areas that in our opinion are “givens” meaning everyone should do them. One of the most important is “Rest days”. We are always amazed at how many people contact us for advice and when we look over their tennis workout plan/schedule they have no rest day/s in a week.

Most of the time they say they don’t feel they need it. In this blog post, we will be looking at rest in relation to rest days, meaning a period of 24-36 hours of minimal physical activity for tennis players.

Why have a rest day? 

Simply put tennis athletes train to increase performance (that’s what we are aiming for). Performance increases are achieved through increased training loads...

Among all your match day routines, there is nothing that is more important than effective pre-match tennis warm-up. It not only prepares your body for competition but also reduces the risk of tennis injury and it helps get you mentally ready for the competition too.

The obstacle for some players is an understanding of what works best. As tennis fitness trainers, we are constantly hearing from players: I am not sure what to do for tennis warm-up before I play.

The good news is that it doesn't need to be complicated to be structured.

Here are 5 steps to achieve effective tennis warm-up, which should take you around 10-15 minutes to complete.

Perfect Timing- Allocate 10-15 minutes to complete your tennis warm-up and then allow that same period of time for a breather before you step on the court.

1. CARDIO

3-5 minutes of either skipping or running (forward, backward, and lateral) is the perfect way to start your tennis warm-up. Remember...

Unbreakable - Have you read the book? The tennis journey of Jelena Dokic.
What an amazing read.

We had the privilege of interviewing Jelena recently for our blog series

“In the Mind of a Tennis Champion”

The insight Jelena gave us into her tennis journey was both inspiring and unsettling.

After listening back to the interview and having read her book, we realized how much she had endured and how resilient she had become. Jelena copped years of physical and emotional abuse from her father, centered around her tennis and her success on the court.

Imagine playing a match and knowing if you lost it you would cop a flogging when you walked into your hotel room, by the person who should be actually stopping someone from flogging you.

Putting up with this for years on end and on top of it dealing with the pressures and demands of being a top tennis pro. Reaching number 4 in the world whilst all this was going, it was a herculean effort, seriously.

Jelena's story unfortunately...

Having been involved with tennis for over 20 years as a Tennis Trainer and a Tennis Mentor, I have realized how much I have learned from the game and those associated with it.

Having been involved with some of the best players in the world has meant I have also been around some of the best coaches in the world.

In my opinion, the role of the tennis coach is where a lot of the success and answers come from regarding a player’s career.

Outside the family dynamic, a coach should be someone of the highest influence for a player which when you think about it is a big responsibility. Think about this, how did Roger start out as a player?

He was coached by someone obviously very good and moved on to someone else very good. Along his journey, he worked out what works best for him from the knowledge and advice that was shared with him from; Coaches, trainers, and mentors.

As Tennis Trainers and Tennis Mentors, I have conducted 1000s of Tennis Workouts for players of all levels. I...