Ball Watching: A Game-Changer in Tennis

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The Art of Ball Watching: A Game-Changer in Tennis

One of the most fundamental yet overlooked skills in tennis is truly watching the ball—not just seeing it, but reading it with intent. This skill separates good players from great ones, allowing them to anticipate, react, and execute with precision.

Take a look at this incredible moment between Coach Conchita Martínez and Mirra Andreeva—a perfect example of training this crucial skill. Their focus, coordination, and commitment to ball tracking translate directly into match success.

Source: Getty Images

Mastering Ball Tracking

To improve your ball-watching ability, focus on these key principles:

🔹 Focus on the Ball from the Toss to Contact

  • Whether it’s your opponent’s serve, your own shot preparation, or a rally exchange, keep your eyes locked on the ball from the moment it leaves the strings to the moment it reaches yours.

🔹 Use Peripheral Vision for Court Awareness

  • Elite players don’t just stare at the ball; they use peripheral awareness to track their opponent’s movements while maintaining sharp focus.

🔹 Read the Spin, Speed, and Trajectory

  • The earlier you can read the spin, the better you can adjust your footwork and prepare your racket.
    • Topspin? Move back slightly.
    • Flat drive? Stay lower.
    • Slice? Get under it.

🔹 Soft Eyes vs. Hard Eyes

  • Soft eyes allow you to stay focused while maintaining awareness of movement and positioning.
  • Hard eyes lead to tunnel vision, causing you to stare through the ball and lose critical perception.

Why We Prioritize Ball Watching in Training

This explains why our Sunday sessions typically start with developing ball-watching skills. Before players work on technical or tactical aspects, we emphasize improving their ability to track the ball effectively.

A well-trained eye leads to:
✔️ Better shot preparation
✔️ Cleaner execution
✔️ More consistent performance under pressure

The Importance of Ball Watching as You Age

Maintaining strong ball-watching skills becomes even more crucial as players age. It helps compensate for any decline in reaction time and ensures better anticipation and shot execution.

Final Takeaway

Watching the ball is not just a basic skill—it’s a game-changer. Work on it consistently, and you’ll see improvements in timing, consistency, and overall performance on the court.

The Fragility of Tennis Confidence: How Close Losses Shape a Player’s Mentality

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Medvedev: The Mental Toll of Losing Close Matches

Losing a close match in tennis can be one of the most frustrating experiences for a player. It’s not just about the loss—it’s about coming so close to victory, only to see it slip away. The emotional toll can be significant, leading to self-doubt and hesitation in future pressure moments.

Daniil Medvedev understands this struggle well. Since his heartbreaking five-set loss to Jannik Sinner in the 2024 Australian Open final, he has suffered several painful defeats in tight matches. These losses have tested his confidence, making his victory over Arthur Fils at the BNP Paribas Open in Indian Wells this week even more meaningful.

The Fine Margins of Victory and Defeat

Against Fils, Medvedev found himself down a break in the third set, close to another painful defeat. Then, on match point down, Fils had a routine volley in the breaker. Instead, his shot floated just long—match over!

Medvedev, caught off guard by the mistake, erupted in an uncharacteristic celebration before quickly composing himself and acknowledging his opponent.

That moment highlighted the emotions of a player who had endured too many close losses. As Medvedev admitted:

“The more you lose matches like this, the more you lose confidence in these tight moments. If I would have lost this one, I would have felt bad.”

Winning these matches restores belief. Losing them repeatedly erodes it.

How Close Losses Affect Confidence

Confidence is everything in high-pressure moments. Players who have won tight matches in the past believe they will do it again. Those who have lost them start to doubt themselves.

Here’s how repeated close losses impact a player mentally:

  • Hesitation Under Pressure – Players start second-guessing their decisions, leading to slower reactions and missed opportunities.
  • Fear of Repeating the Pain – When past failures linger in the mind, players tighten up in similar situations.
  • Shift in Self-Perception – A once clutch player may begin to doubt their ability to handle pressure moments.

How to Overcome the Mental Toll of Close Losses

Medvedev’s reaction to his win over Fils provides a roadmap for handling the psychological effects of close losses. Here’s what competitive players can learn:

1. Reframe the Narrative

Instead of dwelling on past heartbreaks, view them as learning experiences. Medvedev understood that these matches shape confidence.

If you lost a close one, remind yourself:

✅ I was good enough to be in that position, and next time, I’ll be even better.

2. Practice Under Pressure

The best way to prepare for clutch moments is to simulate them in training. Try these drills:

  • Tie-Break Training – Play sets where every game starts at deuce or jump straight into tiebreakers.
  • Serve for the Match Simulations – Begin a practice game at 5-4 and serve as if it’s a real match situation.
  • Mental Challenges – Intentionally create scenarios where you must perform under pressure.

3. Develop a Post-Match Routine

Handling close losses properly is just as important as preparing for them. After a tough defeat:

  • Analyze Objectively – Watch the match or discuss key moments with a coach.
  • Focus on Growth – Identify areas for improvement rather than labeling the loss as a failure.
  • Reset Mentally – Avoid dwelling on mistakes. Look ahead to the next opportunity.

4. Maintain Physical and Mental Agility

Confidence in tight moments is often linked to movement. Medvedev’s resilience is built on his ability to cover the court effectively.

Improving footwork through agility drills can help players feel more in control under pressure​. Some key exercises include:

  • Side Shuffle Drills for lateral quickness​.
  • Split-Step Training to improve reaction time​.
  • Lateral Ladders to enhance coordination​.

Additionally, simple techniques such as the tennis ball squeeze have been shown to reduce choking in crucial moments​.

5. Build an Identity as a Fighter

Medvedev summed up his mindset perfectly:

“I run, I fight. Sometimes it works; sometimes it doesn’t. I was happy it worked out today.”

This attitude is key. Instead of fearing a loss, embrace the identity of a player who fights for every point, no matter the score.

Wrap-Up

Losing close matches can shake confidence, but winning them restores it. Medvedev’s victory over Fils was a reminder that persistence pays off.

The next time you find yourself in a tight moment, remember:

🔥 Every heartbreaking loss brings you one step closer to your next breakthrough.

Keep fighting, keep believing, and when your moment comes—celebrate it! 🎉

Micro-Dosing Strength Training

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Micro-Dosing Strength Training for Tennis

Originating from Premier League soccer, micro-dosing strength training is a modern approach where athletes perform small, frequent doses of strength exercises rather than traditional long or intense lifting sessions. Initially developed to help soccer players maintain explosiveness, endurance, and injury resilience amid congested match schedules, this strategy has found a natural application in tennis, where players also face high match volumes, limited recovery time, and the need for sustained physical performance. By optimizing strength gains while minimizing fatigue and injury risk, micro-dosing ensures that tennis players remain powerful, agile, and match-ready throughout the season.

Why Micro-Dosing Works for Tennis Players

Tennis is a sport that requires a combination of:

  • Explosive power (for serves, groundstrokes, and sprinting)
  • Endurance (for long matches and tournaments)
  • Agility & balance (for lateral and multi-directional movement)
  • Injury prevention (to counteract repetitive stress on joints and muscles)

Traditional weightlifting programs often lead to muscle soreness and prolonged recovery periods, which can interfere with on-court performance. Micro-dosing solves this by spreading strength work across the week in short, controlled doses, ensuring consistent progress without overloading the body.

How Micro-Dosing Strength Training Applies to Tennis

1. Frequency Over Volume

  • Perform strength training exercises four to six times per week instead of two to three heavy lifting days.
  • Each session is short (10-20 minutes) and focuses on one or two key muscle groups.
  • The goal is to maintain strength without fatigue that affects match performance.

2. Low-Intensity, High-Quality Movements

  • Instead of heavy lifts, use moderate resistance (50-70 percent of max effort).
  • Emphasize explosive yet controlled movements to mimic tennis-specific actions.
  • No muscle failure or excessive fatigue, ensuring readiness for match play.

3. Functional Strength for Tennis

Micro-dosing workouts should focus on tennis-specific movements to enhance performance and prevent injuries.

Exercise Category Example Exercises Why It’s Important
Core Stability Plank variations, Pallof press, Medicine ball rotations Improves rotational power for ground strokes and serves
Lower Body Power Bulgarian split squats, Jump squats, Lateral lunges Strengthens legs for quick lateral movements
Upper Body Strength Banded rows, Shoulder stability exercises, Farmer’s carries Supports powerful shots and prevents shoulder injuries
Explosive Speed Mini hurdle drills, Sprint starts, Resistance band runs Enhances acceleration and on-court agility
Recovery & Mobility Yoga, Foam rolling, Resistance band stretches Reduces injury risk and maintains flexibility

Benefits of Micro-Dosing Strength Training

  • Sustains strength and power without muscle soreness
  • Fits seamlessly into a busy tournament schedule
  • Reduces injury risk by maintaining mobility and stability
  • Improves on-court endurance without excessive fatigue

This method keeps tennis players strong, agile, and resilient, ensuring they can compete at their highest level without compromising recovery.

The Challenge of Longevity in Tennis & Soccer

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The Challenge of Longevity in Elite Sports

Elite athletes in sports like soccer and tennis push their bodies to the limit season after season, facing relentless schedules, high-intensity competition, and mounting injury risks. With minimal recovery time and rising expectations, the challenge is no longer just about reaching peak performance—it’s about sustaining it over a long career.

  • Soccer players endure congested fixture calendars, often playing 60+ matches per season, leading to muscle and tendon injuries due to insufficient structured training.
  • Tennis professionals face a year-round season with no true off-season, battling overuse injuries and mental fatigue while constantly traveling.

As both sports continue to evolve in speed and intensity, longevity now depends on cutting-edge training adaptations, personalized recovery strategies, and psychological resilience.

So, how can modern athletes extend their careers while preserving their physical health and mental well-being?

Coping with a Relentless Schedule

Both professional tennis and soccer place extreme physical and mental demands on athletes due to their packed competition schedules. While these sports differ in structure—tennis as an individual, year-round sport and soccer as a team-based league format—they share similar challenges in managing fatigue, preventing injuries, and optimizing performance.

1. Match Overload and Limited Recovery

  • Soccer: Top players compete in domestic leagues, international tournaments, and European competitions, playing every 3-4 days with minimal time for proper training.
  • Tennis: Professionals play 80+ matches per season, covering ATP/WTA events, Grand Slams, Davis Cup/Billie Jean King Cup, and exhibition matches, with no true off-season.

✅ Common Challenge: High match volume leads to muscle fatigue, overuse injuries, and burnout, requiring careful workload management.

2. Injury Risks and Physiological Toll

  • Soccer: Players cover 10-12 km per match, with a high percentage of sprints and high-intensity movements, leading to hamstring strains, ACL tears, and tendon issues.
  • Tennis: The sport’s repetitive movements cause chronic overuse injuries in the shoulder, wrist, and knees, along with stress fractures and muscle strains from sudden directional changes.

✅ Common Challenge: Both sports demand explosive speed, agility, and endurance, making conditioning and injury prevention crucial for career longevity.

3. Training Adaptations

  • Soccer: Teams use “micro-dosing” strength training, focusing on low-intensity, frequent exercises over traditional weightlifting. Recovery includes sports massages, ice baths, and hydration protocols.
  • Tennis: Players prioritize active recovery, physiotherapy, and functional strength training, emphasizing core stability, flexibility, and movement efficiency.

✅ Common Strategy: Both sports rely on sports science and individualized training plans to balance recovery, injury prevention, and sustained performance.

4. Performance Monitoring and Technology

  • Soccer: Clubs use AI-driven injury prediction, GPS tracking, biomechanics analysis, and blood tests to monitor muscle fatigue and immune response.
  • Tennis: Players rely on wearable technology, heart rate variability tracking, and video analysis to assess movement efficiency and workload.

✅ Common Approach: Real-time data analysis, biomechanics, and sports science help athletes optimize performance and avoid injuries.

5. Mental Fatigue and Burnout

  • Soccer: Constant travel, high-pressure matches, and lack of extended breaks lead to mental fatigue and stress, prompting early retirements (e.g., Raphaël Varane).
  • Tennis: The nonstop season and psychological demands cause mental exhaustion, contributing to early retirements (e.g., Ashleigh Barty).

✅ Common Challenge: Psychological resilience is key. Strategies like mindfulness, visualization, and mental conditioning help players maintain focus and avoid burnout.

Final Thoughts: The Key to Longevity in Elite Sports

Both soccer and tennis demand:

  • Peak physical fitness
  • Quick recovery
  • Strategic workload management

While soccer players contend with a congested fixture calendar, tennis professionals must navigate a year-long season with no real downtime.

The key to longevity lies in smart recovery, scientific training adaptations, and mental resilience. As athletes continue pushing their bodies to the limit, finding sustainable solutions for performance and recovery will define how long they stay at the top.

Why This Matters for Athletes and Coaches

✅ Understanding sports science, injury prevention, and mental conditioning can prolong careers.
✅ Implementing smarter training and recovery strategies can enhance long-term performance.
✅ Monitoring workload and psychological well-being is just as critical as physical fitness.

As the demands of elite sports evolve, staying at the top requires more than talent—it demands a strategy for longevity.

Badge Gradings Posted

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Sydney Badge has announced final gradings for the 2025 season.

Click here for Gradings.

 

 

 

 

 

Your Attitude Doesn’t Decide the Match—You Do

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How Do You Stay Mentally Strong in Matches?

Tennis is as much a mental battle as it is a physical one. Your attitude—how you handle adversity, pressure, and momentum shifts—can either propel you to victory or hold you back. But in the end, it’s you who decides the outcome, not your emotions. The players who succeed are the ones who learn to control their mindset, stay composed, and compete with clarity.

If you want to play your best under any circumstances, mastering your attitude is essential. Here’s how you can take charge of your mental game and turn your mindset into your biggest weapon.

The Attitude Factor in Tennis

Matches aren’t won by talent alone. How you respond to challenges, handle mistakes, and manage pressure plays a major role in determining the final result.

The best players don’t let frustration, self-doubt, or negativity dictate their performance. Instead, they train their minds just as they train their strokes—building resilience, focus, and confidence so that they control their attitude rather than letting their attitude control them.

Respect Your Emotions, But Don’t Let Them Control You

“Respect your emotions, but don’t let them define your game.”

Emotions are natural, but they don’t have to dictate your actions. Great players acknowledge frustration, nerves, or disappointment, but they don’t dwell on them. Instead, they shift their focus to solutions rather than problems.

  • Accept that frustration will happen, but don’t engage with it.
  • Learn to reset quickly after mistakes.
  • Stay present—focus on the next point, not the last one.

Pro Tip: Use deep breathing exercises to calm your mind and visualization to reinforce confidence under pressure.

Play with a Positive and Focused Mindset

“You don’t have to feel good to play well, but you do have to stay focused.”

Your attitude affects your shot selection, footwork, and decision-making. When you let negativity take over, your footwork slows, racket preparation lags, and you start playing defensively.

To keep your focus sharp:

  • Use positive self-talk – Replace “I always miss that shot” with “Next time, I’ll adjust.”
  • Keep your body language strong – Walk confidently, even after losing a point.
  • Commit to every shot – Second-guessing leads to hesitation, which leads to errors.

Key Takeaway: Confidence comes from action. Keep moving forward, point by point.

Control What You Can, Let Go of What You Can’t

Tennis is unpredictable. Bad calls, net cords, tricky opponents—many things are outside your control. The key is to focus on what you can control:

OUT OF YOUR CONTROL IN YOUR CONTROL
Opponent’s game Your shot selection
Crowd noise Your breathing and focus
Line calls Your reaction and next shot
Match conditions Your footwork and energy

The players who succeed aren’t those who avoid problems but those who handle them with composure.

Tip: Frustration is wasted energy. Channel it into determination instead.

Master Your Body Language and Presence

How you carry yourself on the court affects not only your own mindset but also your opponent’s perception of you.

  • Stand tall, even after errors.
  • Avoid slumping, shaking your head, or showing frustration.
  • Take deep, controlled breaths between points.

Your opponent is watching for signs of weakness. Show confidence, and you’ll have an edge even before the next point starts.

Adjust Your Strategy Instead of Complaining

If something isn’t working, adapt instead of reacting emotionally.

  • Struggling with consistency? Add more margin to your shots.
  • Opponent dominating with power? Mix in slices and change the pace.
  • Feeling rushed? Use deep, high balls to slow the game down.

The players who adjust are the ones who win. Excuses don’t change the score—smart adjustments do.

Stay Mentally Tough When It Matters Most

The difference between winning and losing often comes down to who handles pressure better. Here’s how to train mental toughness:

  • Pre-shot routines keep you focused and prevent rushing.
  • Positive self-talk helps you stay confident under pressure.
  • Deep breathing calms your nerves before big points.
  • Focus on your strengths instead of your opponent’s game.

Key Takeaway: Tennis is about problem-solving. Stay engaged, stay adaptable, and keep believing in yourself.

Final Takeaways: How to Control Your Attitude and Win More Matches

  • Accept that emotions will come and go—focus on staying composed.
  • Control your body language and mindset, no matter the score.
  • Stay solution-oriented—if something isn’t working, adjust.
  • Confidence comes from action—keep moving forward.
  • Stay mentally tough in pressure moments—trust your preparation.

You Decide the Match, Not Your Attitude

Your attitude doesn’t define your match unless you let it. The best players don’t play well because they always feel great—they play well because they know how to stay composed, problem-solve, and compete with a clear mind.

Next time you step on the court, remember: You decide the match. Not your emotions. Not your frustrations.

It’s about You!

Vale, Fred Stolle

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Vale, Fred Stolle

The tennis world bids farewell to Australian great Fred Stolle, who has passed away at the age of 86. A pivotal figure in the golden era of Australian tennis during the 1960s, Stolle made an immense impact both as a player and later as a respected commentator.

A Fierce Competitor and Grand Slam Champion

Nicknamed “Fiery Fred,” Stolle was known for his relentless drive and competitive spirit. He reached five Grand Slam singles finals before finally breaking through in 1965 at the French Championships, defeating fellow Australian Tony Roche on clay—his least preferred surface.

A year later, he captured the U.S. Championships title at Forest Hills, overcoming John Newcombe in an all-Australian final. This victory saw him rise to the world No. 1 ranking before turning professional.

A Doubles Icon

While his singles achievements were impressive, Stolle’s dominance in doubles was unparalleled. He won 17 Grand Slam doubles titles, securing all four major championships in his career. His partnerships with Roy Emerson, Bob Hewitt, and Ken Rosewall helped define an era where Australia was at the pinnacle of world tennis.

Additionally, Stolle won seven mixed doubles Grand Slams, playing alongside legends such as Margaret Court and Lesley Turner Bowrey.

Davis Cup Heroics

Stolle played a crucial role in Australia’s Davis Cup triumphs in 1964, 1965, and 1966. His unforgettable five-set victories in high-stakes matches showcased his resilience and ability to perform under immense pressure.

In 1964, with Australia trailing 2-1 against the United States, Stolle’s five-set win over Dennis Ralston kept his country’s hopes alive. The following year, he led the charge in Sydney, defeating Spain’s Manolo Santana in another grueling battle.

A Mentor and Commentator

After retiring from professional play, Stolle transitioned into coaching, guiding Vitas Gerulaitis to the 1977 Australian Open title. His deep knowledge of the game and sharp tactical mind also made him a sought-after television commentator.

His insightful analysis and engaging storytelling helped educate and entertain generations of tennis fans worldwide.

A Personal Memory

I had the pleasure of playing against Fred several times and often caught up with him in the U.S. when he was playing in World Team Tennis.

The last time I saw him was several years ago at the Manly Golf Club. A friend of mine, eager to meet him, asked for an introduction. Gracious as ever, Fred came over and spent 15 minutes in gentle conversation, sharing stories and making my mate feel as if they had known each other for years.

That was Fred—humble, kind, and always generous with his time.

A Lasting Legacy

Fred Stolle’s impact on tennis goes beyond titles and trophies. His dedication, sportsmanship, and contributions to the game as a player, coach, and commentator have left an enduring mark.

He is survived by his wife Pat, his son Sandon—a U.S. Open doubles champion—and his daughters Monique and Nadine.

Rest in peace, Fred Stolle.

The Tennis Detective: How to Figure Out Your Opponent’s Game Fast

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A Step-by-Step Guide to Scouting in Tennis

Like most players, Manly Badge players excel in social play and perform well against familiar opponents. However, they often struggle when facing an unknown challenger or dealing with match pressure.

One of the biggest keys to competitive tennis is quickly analyzing your opponent—before they analyze you. If you focus too much on protecting your own weaknesses, you may miss valuable opportunities to exploit theirs.

So, how do you assess an unfamiliar player on the other side of the net? Here’s how to become a tennis detective.

1. Identify Their Playing Style

Before the match starts, take a moment to observe them during warm-up. What shots do they favor? How do they move? Here are some key playing styles and how to recognize them:

  • Aggressive Baseliner – Big ground strokes, rarely comes to net, loves dictating with power.
  • Counterpuncher – Quick and patient, retrieves everything, waits for your mistake.
  • All-Court Player – Comfortable everywhere, mixes things up.
  • Serve-and-Volleyer – Rushes the net often, looks for quick points.
  • Pusher/Moonballer – Defensive, consistent, and willing to frustrate you with slow, high balls.

Knowing their general style helps you anticipate patterns in their game.

2. Test Their Weaknesses Early

In the first few games, probe different aspects of their game to see where they struggle.

Here’s how:

  • Hit to Both Sides: Do they have a weaker wing? Most players have a weaker backhand, but some may struggle with high forehands or low slices.
  • Short Balls: Are they comfortable moving forward? Some players hate coming to the net.
  • Heavy Topspin vs. Slice: Do they prefer pace, or does junk bother them?
  • High Ball to Backhand: Many players with extreme grips (like a Western forehand) struggle with high backhands.
  • Low & Short Slice: See if they can handle an off-pace ball that forces them to bend and move up.

If you find something they dislike, exploit it early and often.

3. Watch Their Footwork & Court Positioning

Footwork tells you a lot about a player’s strengths and weaknesses. Look for:

  • Slow first steps – Indicates they may struggle with quick changes of direction.
  • Heavy reliance on crossovers vs. split steps – If they don’t split-step well, you can rush them with deep shots and sudden drops.
  • Baseline vs. Inside the Court – If they hug the baseline, they likely prefer taking balls early. If they drift way behind, they might be defensive and vulnerable to drop shots.

Good footwork allows players to compensate for weaknesses—bad footwork exposes them.

4. Observe Their Serve & Return

  • Where do they serve on big points? If they have a “go-to” spot under pressure, note it for later.
  • Second serve strength: Attack weak second serves early in the match to put pressure on them.
  • Returning style: Are they aggressive or defensive? If they chip/block returns, serve and volley occasionally.

5. Gauge Their Mental Game

Tennis is as much mental as physical. Look for signs of frustration, hesitation, or negative self-talk. Some clues:

  • Anger after mistakes – They may tilt if you frustrate them.
  • Rushing between points – They want to play fast—slow things down to throw them off.
  • Excessive bouncing before serve – Nervous players often over-routine.

If they seem mentally fragile, keep them under pressure by staying consistent and forcing them to hit extra shots.

6. How Do They Play Big Points?

Pay attention to what they do at 30-30, deuce, or break points.

Some players go conservative, others try to blast winners. If they have a pattern, use it against them.

7. Stop Worrying About Your Own Weaknesses

Many players get so wrapped up in hiding their weaknesses that they forget to attack their opponent’s.

Instead of protecting yourself, focus on making them uncomfortable.

  • If you have a weak backhand, don’t just camp on your forehand. Find a way to make your opponent’s weaknesses more relevant than yours.
  • If your serve isn’t great, vary placement. Disrupt their timing rather than trying to overpower them.
  • If they attack your net play, use passing shot traps. Stand a little closer to the baseline to bait them forward and then lob.

Every match is a puzzle. The sooner you solve it, the sooner you can impose your game.

The best players in the world don’t just play their best tennis—they make their opponent play their worst.

That’s your job.

 

How Resistance Band and Medicine Ball Training Improve Power, Stability, and Precision

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Latest Handball Research Reveals Powerful Crossover Benefits for Tennis Performance

Passing and shooting are essential skills in handball, directly influencing a team’s success in competitive play. However, observations from the 2023 Pre-Province Championship revealed that deficiencies in these techniques often led to poor performance and missed scoring opportunities.

To address this issue, the research paper “How Does Medicine Ball Pull-Over Pass and Resistance Band Training Affect Passing and Shooting Ability? A Systematic Review on the Sport of Handball” examines the effectiveness of two training methods:

  • Medicine ball pull-over pass exercises
  • Resistance band training

Through a systematic review of experimental and quasi-experimental studies, the paper explored how these methods improve accuracy, strength, and coordination in handball athletes.

Beyond Handball: Application to Tennis

The findings from this research extend beyond handball, offering valuable insights for tennis players who rely on precision, power, and stability in their movements.

  • Resistance band training enhances core strength and stability, making it an excellent tool for stroke control, balance, and injury prevention in tennis.
  • Medicine ball exercises develop muscle strength and coordination, helping tennis players generate explosive power in serves and groundstrokes.

Tennis-Specific Recommendations

1. Use Resistance Bands for Core Stability and Strength

Tennis players rely heavily on core strength for powerful serves, controlled groundstrokes, and overall balance.

Recommended Resistance Band Exercises:

  • Band-resisted torso rotations → Strengthens obliques for better shot control.
  • Band shoulder rotations → Helps prevent injuries and improves serve mechanics.
  • Lateral band walks → Enhances footwork stability and agility.

2. Incorporate Medicine Ball Training for Power and Coordination

Medicine ball exercises are excellent for building explosive movements and coordination, similar to their role in improving passing and shooting in handball.

Recommended Medicine Ball Exercises:

  • Medicine ball slams → Develops explosive power for serves and groundstrokes.
  • Rotational throws → Mimics forehand/backhand strokes and enhances kinetic chain efficiency.
  • Overhead medicine ball passes → Strengthens upper-body coordination and serve power.

3. Combine Both Methods for Maximum Effect

A well-rounded tennis training program should integrate both resistance band and medicine ball exercises to improve power, stability, and coordination.

Wrap

The research findings from handball training are highly applicable to tennis.

  • Resistance bands improve stability, control, and injury prevention.
  • Medicine ball training enhances power, coordination, and shot explosiveness.

By implementing both training methods strategically and consistently, tennis players can enhance stroke precision, shot consistency, and overall athletic performance on court.

Source

 

Congratulations to Sofie & Pam

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2025 Combined 100 Ladies Club Champions! 🏆

A big congratulations to Sofie and Pam on their impressive victory in the Combined 100 Ladies Club Championship today at Manly Lawn Tennis Club!

Their skill, teamwork, and determination were on full display as they battled through tough competition to claim the title.

💪 A Display of Dedication and Teamwork

Throughout the event, Sofie and Pam showcased exceptional court coverage, strategic play, and resilience under pressure. Their win is a testament to their hard work and commitment to the game. All those Sunday practices paid off!

🎉 Time to Celebrate!

Well done, ladies! Your achievement is truly inspiring, and we hope you enjoy celebrating this special moment.

🏆 Final Results:

✅ Winners: Sofie & Pam
✅ Event: Combined 100 Ladies Club Championship
✅ Location: Manly Lawn Tennis Club

A Promising Debut on the International Stage

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Manly’s Newest International Tennis Star: Deniz

Deniz made a successful debut in Turkiye, competing in her first international tournament. Before participating, she had to pass the official Turkiye tennis accreditation, which she accomplished with ease.

In her first event, Deniz reached the quarter-finals but fell short with a 3-6, 2-6 loss. Reflecting on her experience, she shared:

“I lost my quarter-final match 3-6, 2-6, but it was a good and fun experience. The nerves got to me, and I dropped a few games after leading 40-30 or 40-15. My serves felt solid overall, though I did hit a few double faults due to the nerves.”

This is just the beginning of what promises to be an exciting journey for Deniz. With a strong start on the international stage, there is plenty more to come!

Congratulations, Deniz—well done!

Effortless Power

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Why Upper Back Mobility Matters for Tennis Players

Many tennis players experience stiffness, limited rotation, or back pain that affects their ability to generate power and move efficiently on the court. A lack of mobility in the thoracic spine (upper back) is often the root cause, leading to injuries, restricted shot power, and poor posture.

When the thoracic spine lacks flexibility, movements like serving, hitting forehands, and reaching for shots become less efficient and more injury-prone. By incorporating targeted mobility exercises, you can increase your range of motion, reduce stiffness, and enhance your overall tennis performance.

Read more –>

Mastering The Inner Game

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Rublev: A Case Study in Mastering the Inner Game

Andrey Rublev, a top-10 ATP tennis player, has long been known for his fiery on-court demeanor, often directed inward in bouts of self-flagellation. However, his journey from emotional turmoil to a newfound sense of control in 2024 is a remarkable case study in personal and professional growth.

This post explores:

  • His struggles with anger management
  • The setbacks that shaped him
  • The mindset shift that led to his Qatar Open victory

Whether in tennis or life, mastering our inner game is key to long-term success.

A Year of Emotional Volatility

Rublev’s emotional struggles reached a breaking point in February 2023 at the Dubai Tennis Championships. Frustrated by a controversial call, he lashed out at a line judge, leading to:

  • Disqualification from the match
  • Loss of prize money and ranking points
  • Public scrutiny for his emotional outburst

That was just the start. His 2023 season saw:

  • A Masters 1000 win in Madrid while battling a throat abscess
  • A meltdown at the French Open, where he smashed his racket, hit himself, and admitted to “tanking” a set
  • A shocking first-round exit at Wimbledon, leading to depression and emotional exhaustion

“I could not take it anymore,” Rublev admitted. “And I exploded after Wimbledon completely.”

The Turning Point: A New Perspective

After months of emotional struggles, Rublev finally took steps toward change:

  • Started working with a psychologist
  • Came off antidepressants, which he said made a big difference
  • Sought guidance from Marat Safin, a former world No. 1

Instead of being his own worst critic, Rublev began practicing self-acceptance.

“Before, I wasn’t realizing how it looks from the outside. But now, I understand it’s not that difficult to be less hard on yourself.”

This shift was noticeable in his return to Dubai in 2024, where he showed better emotional control—an evolution that would be tested at the Qatar Open.

Victory in Qatar: A Symbol of Growth

At the Qatar Open, Rublev faced intense pressure, particularly in the quarterfinal against Alex de Minaur, where he:

  • Missed seven match points before closing the match
  • Laughed instead of breaking down after nearly blowing a 5-2 lead
  • Practiced deep breathing during changeovers to stay composed

He eventually defeated Jack Draper in the final. Instead of focusing on frustration, he celebrated his mental resilience:

“I played at a good level. In some moments, I was really good mentally and didn’t let frustration get over me.”

Rublev likened his fresh perspective to the excitement of testing out a new car:

“It’s like, let’s say you’re excited about a new car. It’s like I’m going to test it, see how it’s going to feel. Those are the kind of feelings I’m having now.”

Key Lessons: How Rublev Changed His Mental Game

1. Recognizing Emotional Triggers

He realized that being too hard on himself wasn’t helping his performance—it was actually making it worse.

2. Seeking Professional Support

Working with a psychologist and mentors gave him the tools to shift his mindset.

3. Developing Self-Compassion

Instead of self-punishment, he learned to reset and refocus after mistakes.

4. Using Humor and Breathing Techniques

By laughing at frustrating moments and practicing deep breathing, he avoided emotional spirals.

5. Reframing Setbacks as Growth Opportunities

Instead of blaming bad luck, he analyzed failures to learn from them.

“If you try not to lie to yourself and realize what you can learn from bad moments, then you get the biggest lesson out of it.”

A New Mindset for the Future

Rublev’s Qatar Open victory is more than just another title—it represents his transformation into a mentally stronger competitor.

  • He no longer defines himself by his mistakes
  • He understands the power of emotional resilience
  • He is excited to see how this mindset will shape his future matches

Rublev’s journey reminds us that whether in tennis or life, mastering our inner game is key to long-term success.

Read more: Angels & Demons on Court

Spin, Height, and Control: The Keys to Mirra Andreeva’s Success

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Andreeva’s Game-Changing Strategy: The Power of Spin and Ball Height

At just 17, Mirra Andreeva is already proving to be one of the most intelligent and disruptive players on the WTA Tour. Her recent WTA 1000 title in Dubai—where she defeated world No. 2 Iga Swiatek and world No. 7 Elena Rybakina—showcased a playing style that is built on variety, precision, and tactical mastery.
Instead of relying solely on power, Andreeva excels at controlling the rhythm of rallies through spin and ball height, making it difficult for opponents to find a comfortable hitting zone.
Here’s how she does it.

Using High Topspin to Push Opponents Back

One of Andreeva’s most effective weapons is her ability to hit with heavy topspin, especially on her forehand. By sending deep, high-bouncing shots to her opponent’s baseline, she forces them to move further back, disrupting their timing and taking away their ability to attack early.
  • Against aggressive baseliners like Iga Swiatek, Andreeva’s topspin neutralizes their ability to step inside the court and dictate play.
  • The higher bounce forces opponents to hit from uncomfortable positions, often leading to short replies that Andreeva can then attack.
  • This tactic is particularly effective on slower hard courts and clay, where the ball sits up even more.

Using Low Slices to Keep Opponents Off Balance

Andreeva doesn’t just rely on topspin—she also mixes in low, skidding slices to break her opponent’s rhythm.
  • Against taller players like Elena Rybakina, low slices force them to hit up on the ball, reducing their ability to generate power.
  • Slices are especially effective on faster courts, where the ball stays low and forces awkward shot-making.
  • This variety keeps her opponents second-guessing, never allowing them to settle into a consistent rally pattern.

Maneuvering Opponents with Side-to-Side and Back-to-Front Play

Andreeva’s use of angles and court positioning is another key element of her disruptive game style. She doesn’t just move her opponents laterally; she also forces them to move forward and backward, making them cover more ground than they’d like.
  • She uses short, angled topspin shots to pull players wide before attacking the open space.
  • When opponents are pushed back by her deep topspin, she follows up with drop shots or short slices, forcing them to sprint forward and recover awkwardly.
  • This constant movement drains energy and increases the likelihood of errors over time.

Why This Strategy is So Effective

By varying spin, height, and court positioning, Andreeva dictates rallies without needing overwhelming power. She excels at taking time away from her opponents by:
  • Keeping them off balance with a mix of high balls and low slices.
  • Preventing them from setting up comfortably for attacking shots.
  • Exploiting their weaknesses by forcing them to hit from tough positions.
With a rapidly improving serve and an already elite tactical game, Andreeva’s ability to disrupt top players suggests that this is just the beginning.

Dead Butt Syndrome

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What is Dead Butt Syndrome?

If you spend long hours sitting, your glute muscles can become weak and stop activating properly.

This condition, known as Gluteal Amnesia or Dead Butt Syndrome (DBS), can lead to:

✔ Lower back pain
✔ Knee pain & joint stress
✔ Reduced mobility & slower first step
✔ Hamstring tightness & frequent strains

For tennis players, inactive glutes mean slower movement, poor balance, and less power in shots.

Why Should Tennis Players Care?

Your glutes stabilize your hips, provide explosive power, and improve balance. When they aren’t working efficiently:

  • Your first step slows down, making it harder to reach shots.
  • You lose power, especially when pushing off for serves and ground strokes.
  • Balance suffers, affecting footwork and quick directional changes.

A weak foundation increases the risk of injury and reduces overall performance on the court.

Signs You Might Have Dead Butt Syndrome

  • Stiffness after long periods of sitting
  • Tight hamstrings or lower back pain after playing
  • Struggles with balance or quick movements
  • Slow or weak first step when reacting to shots

If you experience these symptoms, your glutes may not be activating properly.

How to Fix Dead Butt Syndrome

Step 1: Daily Glute Activation (5-Minute Routine)

To wake up your glutes, perform these simple exercises:

  • Glute Bridges – 3 sets of 10 reps (hold & squeeze at the top)
  • Clamshells – 2 sets of 15 reps per side (activates side glutes)
  • Standing Glute Squeeze – Squeeze glutes for 10-15 seconds multiple times a day

🔹 Tip: Stand up every 30-50 minutes to reactivate your glutes and prevent stiffness.

Step 2: Improve Footwork & Agility

To reinforce glute activation in movement, add these drills to your warm-up:

  • Side Shuffle Drill – Improves lateral movement & glute activation​
  • Eye Foot Drill – Enhances footwork & hip flexibility​
  • Cross Over-Step Drills – Improves reaction time & movement speed​

Step 3: Strength Training for Explosive Movement

Stronger glutes mean faster movement, better power transfer, and reduced injury risk. Add these to your workout routine:

  • Squats & Lunges – 3 sets of 12 reps
  • Single-Leg Glute Bridges – 2 sets of 10 per leg
  • Hip Thrusts – One of the most effective exercises for building strong glutes

Strong glutes help you move faster, hit harder, and stay injury-free on the tennis court.