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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,...

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...

Over the years we have found the best ways to prevent tennis injuries and assess if someone is at risk of injuring themselves, this has saved us and our player's countless injury issues. Assessments are just one way of helping reduce the risk of tennis injury.

The main factors that play a role in the occurrence of injury are; Training volume (Acute/chronic), Rest and Recovery (between sessions), Duration of sessions (Length of a session), hydration/nutrition, and technique.

These areas all need to be assessed and monitored to help prevent injury. In fact, a lot of our time these days is spent helping players and coaches get these areas right for the individual. Without doing so players end up with reoccurring injuries or new injuries. 

So what are you doing to prevent yourself from getting injured? 

The truth be told, most players do one of a few things; The same thing they have been doing for years, something they see on social media that looks cool, or something...

As tennis legend Arthur Ashe famously said, “There is a syndrome in sports called paralysis by analysis.”

Paralysis by analysis is the state of over-analyzing a situation, resulting in poor execution. The history of paralysis by analysis dates back thousands of years to where the concept can be seen in one of Aesop’s Fables: 

A fox boasts to a cat that it has hundreds of escape options while the cat only has one. When the two animals hear hounds approaching, the cat scampers up a tree while the fox gets caught up, paralyzed upon debating which escapes route he should take.

Especially amongst juniors, most tennis instruction is centered around correct biomechanics, and while technical aspects are fundamental, it is all too easy for players to fall into the trap of this ‘practice mindset’ and constantly devote their attention to the split step, unit turn, pointing with their left hand, driving the butt cap through, brush up the ball, elbow finish...

Janine Thompson is a highly regarded world-class player and tennis coach.

Playing career - #9 World Junior / #52 WTA Singles / #9 WTA Doubles / Fed Cup 3 times
Coaches: Tony Roche, John Newcombe, and other world-class tennis masters helped shape Janine’s coaching methodology.
Janine has coached many top juniors and professional players/tennis masters. 

As Tennis Trainers, we appreciate Janine’s willingness to share knowledge and work together for the betterment of players. As you will also find Janine is candid and to the point, this something we also love about her. 

Read Janine's blog on progressing a tennis player to a tennis master.

You wouldn’t take your car with an engine problem to a dietician or naturopath for some change of juice advice. OR if you had a racquet needing restringing to an alteration shop. 

There are so many aspects involved in the progression of a tennis player. Each has unique stories with different beginnings and...

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 a 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 the aim is to...

We can't answer that for you… but we can tell you why we as tennis fitness trainers, devote so much time working with and helping tennis players be the best they can be……

1. Tennis players are a special breed. They get addicted to the great game and cannot get enough of it. As tennis fitness trainers this motivates us so much, when we see the passion there, we want to add to it. We have found it to be a good life lesson "find your passion, pursue it and people will add to it"
2. We love the complexity of tennis. Physically it challenges not only your physical structure (muscle, organs, tendons etc) but also works the different energy systems (Aerobic, anaerobic) the body has at its disposal……. To be constantly improving you need to work on your tennis speed as well as, strength, agility, flexibility, recovery, nutrition, hydration, power and aerobic endurance, there is a lot of bloody things you can do. Finding the starting point or the priorities to...

In order to improve your tennis performance, it is important to physically work hard, but it is just as important to rest and recover hard! Vigorous, prolonged tennis exercise breaks down muscle tissue, fatigues the nervous system and overall places the body under stress. It is during the rest and recovery period that the body gets the positive physical and emotional gains (cardiovascular, strength, mentally, etc.).

If there is an overload of tennis training volume and intensity (level of energy used) with inadequate recovery time between sessions, a player will start to develop, physical, behavioral, and emotional issues. This scenario can be classified as a condition called Overtraining. Overtraining or burnout is a common problem for many athletes of all ages in many sports. It is often seen in young tennis players. Possibly due to the fact that they find it harder to communicate how they are feeling and they are not as in tune with their bodies as adults.

Working with the right...