On the Road with a Rising Star: My Year as a Tennis Fitness Expert on the Junior Tour 

Traveling the junior tennis circuit this year has been one of the most rewarding experiences of my career. I’ve spent weeks on the road, supporting Cruz Hewitt—a determined young talent—at major tournaments, including the prestigious Wimbledon Juniors. From grand slam grounds to intimate club courts, I’ve witnessed firsthand what it takes to perform at the highest level. But more importantly, I’ve seen how the right fitness mindset and routines can transform a player’s journey. 

1. Daily Routine: Mobility, Activation & Warm-Up 

At every tournament, our day begins with purposeful movement: 

• Mobility: Cruz starts with dynamic med ball flows, hip openers, and shoulder rotations. These drills prime his joints, improve alignment, and protect against injury. 

• Activation: We progress into band-resistance exercises targeting the glutes, core, and rotator cuff—his foundation for explosive movement and stability. 

• Sport-Specific Warm-Up: Before each practice or match, Cruz engages in progressive footwork, shadow strokes, mini-serve routines, and rally simulations. This sequence bridges physical readiness with mental focus—he knows his body is prepared and primed. 

Every court, every time, this routine sets the stage. Watching Cruz stride onto Center Court at Wimbledon, grounded and confident, is a moment every coach lives for. 

2. Mental Preparation & Visualization 

Elite tennis is as much mental as it is physical. With Cruz, we integrate: 

• Visualization: In pre-match downtime, Cruz envisions his rally patterns, planned returns, and emotional responses to adversity. This mental rehearsal primes his brain to perform under pressure. 

• Breathwork: Centered breathing before and after matches helps Cruz regulate focus and calm his competitiveness—essential for managing intensity across long tournaments. 

These mental tools aren’t extras—they are essential performance enhancers. 

3. Structured Training into Tournament Week 

Maintaining sharpness without overloading is an art: 

• Pre-Tournament Load: Training visibility is kept high early in the week with fitness circuits that blend movement, agility, and stroke execution. 

• Match Readiness: Straight ahead of matches, we scale back volume and ramp up intensity with quick footwork, serve-and-return combinations, and short activation bursts. 

• Post-Match Reset: Immediately following a match, Cruz spends 3–5 minutes walking or cycling lightly to engage recovery circulation—a simple but effective way to support physical reset. 

This approach ensures he arrives at match day rigged yet rested. 

4. Recovery Protocols: Hot, Cold & Everything In Between 

Back-to-back matches demand elite recovery strategies: 

• Contrast Baths: Alternating ice baths with hot soaks helps Cruz manage muscle fatigue and soreness while regenerating circulation. 

• Breathing & Stretching: Guided breath cycles combined with mobility drills speed up recovery, calm the mind, and reset the nervous system. 

• Sleep Strategy: Mid-tournament rest days mean earlier nights—essential for salvation and performance muscles. 

5. Nourishing the Body: Food Timing & Hydration 

Nutrition can win or lose tournaments: 

• Pre-Match: Easy-to-digest carbs, lean protein, and moderate fats fuel sessions without discomfort. 

• On-Court: Electrolyte-enhanced water and fruit snacks between sets keep Cruz lit, without gut distress. 

• Post-Match: Protein-rich snacks and recovery shakes rebuild muscles and reduce inflammation. 

Between airport lounges and hotel gyms, slight tweaks in timing have big payoffs in energy and clarity. 

6. Tips Anyone Can Use 

Not every junior player can bring a fitness coach on the road—but everyone can adopt these habits: 

• Build mobility and activation into your daily routine. 

• Visualize match scenarios; train the mind as well as the body. 

• Include easy recovery work after every session. 

• Hydrate strategically and fuel smart. 

• Use the Tennis Fitness Academy to learn routines from the pros—trial it for free. 

7. Elevate Through Education: The Tennis Fitness Academy 

Having spent weeks applying these principles in real-time with Cruz, I’m even more convinced of the Academy’s value. Young players—and their parents and coaches—can access the same elite tools remotely. With structured modules on mobility, mental prep, recovery, nutrition, and more, the Tennis Fitness Academy enables players to build world-class habits and track progress with accountability. 

Final Serve: Consistency is Key 

Traveling with Cruz and sharing elite environments reinforced one simple truth: without the right systems—day in, day out—even talent falls short. Dedicated preparation, mental strategy, recovery discipline, nutrition awareness, and consistency are the true hallmarks of rising champions. 

Whether you’re traveling the globe or training near home, the path to best versions of yourselves are built in the everyday. To every ambitious junior player: trial the Academy, build your fitness, warm-up your body and mind, recover intentionally, and fuel with clarity. That's how champions are made—not just observed. 

Safe travels, hard yards, and smart growth—on and off the court. 

Ready to Build These Habits Yourself?

Everything we used on tour with Cruz—mobility drills, warm-ups, recovery protocols, nutrition strategies, and mental prep—is available inside the Tennis Fitness Academy.

Whether you’re a junior player, a parent, or a coach, this is your blueprint to train smarter and perform better.

👉 Start your free trial of the Tennis Fitness Academy today

Train like a pro. Wherever you are.