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I am sure everyone reading this has seen someone carrying on in a way that they felt was counter productive for the situation they were in.

Whether that be watching a tennis match, in a heated discussion with someone or simply over hearing someone talking about something. Their negativity could be felt.

We all have moments that we wish we could have again, so we could do it differently.

I know I do!

 Looking back in my life and having learnt and put into practice certain personal skills lately, I realised -  My thoughts effect how I feel and how I feel effects how I act.

It's a pretty simple formula. To live a productive, successful and fulfilled life can be challenging and can seem so far away at times.

If we can get control our thoughts, feel better about a situation or ourselves, we will act more positively and produce better results - Make sense?

So what does this have to do with tennis? Well, everyone who has ever been a part of the game at any capacity, knows how...

There’s a heap on confusion in and around sport specific training this day in age….. How do we know what's right for us and our sport specific needs, when we are bombarded with information everywhere we look. 

Social media, fitspo influencers and the so called ‘gurus’ can all lead us down the path of no return and away from the tennis result's we seek. 

I myself have been guilty of heading down this road from time to time, and while yes it's definitely fun watching someone standing on a Swiss Ball Juggling Dumbbells, there's a few questions I should be asking myself…. 

Who is the exercise for?

What is this exercise supposed to do?

Is there transfer? Transfer to a specific sport, movement or just to make our reflection in the mirror slightly more flattering?   

These three import questions are what I like to call the ‘WHY’…..

Why is it important to ask these 3 question's you ask? Simple because its vital we...

Yep tennis really does suck…. It sucks you in really bad!!!

There is something about hitting a tennis ball, that cannot be explained, it just feels right. Hitting a clean shot is enough to keep you coming back for more and more.

Do you ever feel like you are addicted to tennis? Don’t worry you are not alone, most players feel like they need a fix at least once a week……

So why is it that tennis, as frustrating as it can be at times, is also so enticing?

We have our thoughts on this……

1. People who love to play tennis and train for tennis, are generally people who love a sporting challenge. Due to the complexity of the game it is a nonstop challenge, dealing with a moving ball, serve, movement, strategy, energy levels and emotional stability.

2. People who love tennis are generally very competitive, not only when dealing with an opponent but also with himself or herself. Tennis gives them the fix they need.

3. The feeling players get...

Ok here is a blog for the all the players out there that want to improve quickly, win more matches and do them both with minimal effort…… Sound enticing? Read on

Many players will struggle to improve on a consistent basis, with both their tennis workouts and tennis game. They reach a point when added momentum will be required as levels start to plateau or even worse, injuries occur.

The many factors that can contribute to this situation include coaching, motivation levels, knowledge, application and attitude. But in our experience, some simple questions often reveal that players can identify at least three simple steps that they can implement immediately to help them make instant improvements.

Finding these things can propel players forward, providing momentum and boosting their motivation. They are often simple things (you don’t want to get too complicated).
The realisation that players can create change instantly is enough to shift their thoughts and will get...

The Value Of A Flexible And Mobile Athlete!

Teaching young athletes how to prepare their bodies for performance is crucial for long term injury prevention and constant physical development.

After performing 100s of junior tennis fitness assessments, postural screens and flexibility assessments we have found most young athletes are falling short with their flexibility and mobility ranges.

Is this fault of their own? It can't be, they just do what they are asked.

There needs to be more focus on this from trainers, coaches and parents.

What we are finding is that young players are exposed to more time on court with no cross over into other sports.

This combination leads to constant loading patterns and in some cases overuse issues.

What is important to realise is that young players, no matter how good they are at 12 years old, if they don't have healthy flexibility and mobility ranges it is only a matter of time before they hit an injury wall.

We see it all the time, its not the best...

I have been guilty in the past of being up and down with my training and I'm a trainer! So I know how hard it can be. Staying disciplined and focused is tough, but it is what it takes for players to be tennis pros.

What is important is to keep changing what you do, progressing your programming, continually challenging yourself.

This not only adds variety, but it is needed to allow your body to continually adapt and improve.

When done correctly it adds serious physical progress, who doesn’t want that!

I’ve admitted I’ve been slack a few times with my tennis fitness training, I’m human, I really had no excuse.

I know what to do and when to do it, in the rare occasion I’ve slipped it’s been a case of I’m too busy, no excuse. Others on the other hand, maybe even you have an excuse – You don’t know what to do and when to do it.

Maybe you think you do, but is it really working for you? I hope so!

Over the last couple of weeks, we have...

You have probably heard us go on about how important is tennis strength training. If you haven’t, well we consider it to be the building block for all other training modalities.

It’s the foundation for physical development! That’s why we are so excited to be able to share with you our new approach to how we program our tennis players for strength gains.

We have developed a system and structure that progresses and periodise our strength programs, it is practical, effective and tennis specific.

If you are one of the players who goes to gym and does “Whatever” you will get whatever results… who wants that!

You need to know what you are doing, make sure your tennis program is progressing and most importantly, know WHY you are doing it! It’s all about the why!

If you can’t answer the reason why you’re doing it and have any purpose or intention with your program, then it’s not going to work.

We are so passionate about strength...

Having fast and responsive movement is what every tennis player should be aiming for.

Getting yourself set up for shots, getting to short balls and having the ability to feel like you can attack from anywhere on court is important.

To achieve this every tennis player needs to be performing an effective specific speed program.

It's not just about getting down the park to do a couple of 50m sprints. You need to be performing specific speed components with the intention of progressing the program to prevent a plateau.

There are three different speed components you need to focus on; Acceleration, Deceleration and High end speed.

There are also three key points you need to concentrate on when performing these speed components; Power, Position and Pattern.

Concentrating on these three points in the speed drills will help improve your overall speed and movement balance.

Check out this video for your free speed drills, plus a tempo speed program. Give them a go and test yourself out.

To get...

Injuries have a massive impact when it comes to individualised sports. If you are involved in a team sport and you are injured, you can rely on team mates to cover for you and help you out during play. Not in tennis, you are all alone!  This is why you need to avoid injuries as much as possible.

We have identified some key areas which will help protect you from serious injury and keep you on court. They will also make you a more robust and confident athlete.

When it comes to tennis mobility and warm up, we like to focus on a joint by joint approach, either working from the bottom up or from the top down.  Whether that’s using myofascial release, trigger point work or dynamic stretching.

We think these are three key areas that are highly important for creating a robust tennis player , that is more resilient to injury.

We recommend performing mobility exercises prior to training. This helps elongate muscles and open joints up for correct movement patterns.

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Can you imagine something as silly as doing the same thing all the time and expecting the result to be different! Silly silly silly…..

I have found myself doing this in the past with my training, strapped for time I would go to what I’d always done, what I was comfortable doing, did it work? Yeah sort of, could have I done better? Heck yeah!

I’ve long regarded having a “Periodised Tennis Training Plan” just as important as the actual tennis exercises within the plan. Here is some information on why I think that way.

Our bodies have extremely complexed components and systems. We are also highly adaptable. Which means if we are exposed to stimulus, resistance or repetition our bodies over time will adapt as needed to perform what needs to be done, get it?

Whether it is the neuromuscular system, nervous system, cardio vascular system or a combination of them, the body is highly adaptable!

The body is also highly prone to burnout, over-use injuries, boredom....