The U-Bend Advantage: Your Best Tennis Years May Still Be Ahead

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It’s True: Your Best Tennis Years May Still Be Ahead

The Economist article “The U-Bend of Life” presents a powerful insight that beautifully echoes the Tennis for Life philosophy—one centered on long-term growth, mental resilience, and finding joy in every stage of your tennis journey.

The U-Bend: What It Means for Tennis Players

At the core of the article is the idea of a U-shaped life satisfaction curve. According to large-scale studies like the General Social Survey (USA), Eurobarometer (Europe), and the Gallup World Poll, people report high happiness in youth, a decline through midlife (with a low point around age 46), and then—surprisingly—a rise in happiness in older age.

Even as energy, sharpness, and appearance naturally decline, happiness tends to increase. Why? It’s not about having more money, fewer responsibilities, or grown-up kids. Researchers found that internal psychological shifts—like improved emotional regulation and conflict resolution—play the biggest role.

How This Applies on Court

This mirrors what many seasoned tennis players discover over time. While younger players may rely on physical dominance and raw energy, experienced players learn to:

  • Play smarter, not just harder

  • Stay emotionally balanced under pressure

  • Maintain better focus and presence

  • Develop strong routines and rituals

These are the traits that often separate good players from great ones—especially later in life.

Science-Backed Benefits of Positivity

The article also highlights physical and mental benefits tied to happiness:

  • John Weinman (King’s College London) showed that happier people heal faster.

  • Sheldon Cohen (Carnegie Mellon) found they’re less likely to get sick.

  • Economists David Blanchflower and Andrew Oswald discovered that people exposed to something uplifting—like a funny video—boosted performance by 12% on mental tasks.

That kind of data supports what many coaches have known intuitively: a positive, resilient mindset enhances both performance and recovery.

Your Best Tennis Might Still Be Ahead

So whether you’re in your 30s, 50s, or 70s, the takeaway is both hopeful and practical:

You have the power to keep improving—not just physically, but mentally and emotionally—and that’s what will keep your game strong.

From the baseline to the net, and from the early years to the golden ones, tennis is a lifelong pursuit. And if the U-bend holds true, the best part might be just around the corner.

U-Bend Scale

Match Fit at Any Age: Lessons from a Lifetime on Court

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Tennis for Life

I’ve been lucky to spend a long time on the tennis court. And over those decades, I’ve learned that success in this game comes in many forms. It’s not always about rankings or trophies. Sometimes, it’s just about still being out there—moving, competing, and finding joy in the challenge.

In my 20s, I had the good fortune as a young pro to share the court with some of the world’s top 100 players and picked up a few titles along the way. Later, in my late 30s, I moved to the U.S. and somehow ended up as the top-ranked player in the Missouri Valley—proof, perhaps, that persistence can take you places talent alone can’t.

By 50, though, I figured my best tennis was behind me. My legs had lost a step, recovery was slower, and most of my opponents looked like they were playing hooky from high school.

But then came 60—and a bit of a surprise. I started playing the U.S. Nationals and somehow ended up with a No. 1 national doubles ranking. Turns out the real secret to good doubles is to find yourself a great partner! Returning from the U.S. for family reasons, I even snagged our club singles title, becoming its oldest-ever champ. (Granted, the field that year might’ve been thinner than usual.)

Now, in my 70s, here’s the part that still amazes me: I’m not just showing up. I’m still competing.

Mind you, all of this has been under the watchful eye of my toughest coach yet—my own body.

People often ask, “What’s your secret?” Honestly, it’s no secret. It’s a mix of discipline, adaptation, and a bit of good humor. Here’s what’s kept me going—and maybe it’ll help you stay match-ready too.

1. Rethink How You Train

Your body changes, so your training should too. At this stage, it’s not about how hard you push—it’s about how smart you train.

Focus on:

  • Proper warm-ups and daily mobility work

  • Balance fundamentals: prep step, cross-over step, first-step reaction

  • Longer recovery windows between intense workouts

You’re not losing your game—you’re just evolving it.

2. Build a Durable Tennis Engine

Durability beats peak performance when you’re playing the long game.

Try this simple rhythm:

  • 3 training sessions

  • 2 active recovery days

  • Repeat consistently for at least 3 months

Include in your routine:

  • Regular stretching, core strengthening, and hip mobility work to enhance balance, reduce injury risk, and keep your movement fluid and efficient

  • Tennis-specific cardio and lateral movement drills to stay sharp

  • Low-impact endurance options like cycling

  • Slow, steady strength training—resistance bands are often the preferred tool for maintaining control and reducing joint strain.

3. Make Recovery a Priority

Recovery isn’t what you do after training—it is training.

Build your recovery toolkit:

  • Alternate high- and low-intensity days

  • Daily stretching, foam rolling, and mobility work

  • Prioritize high-quality sleep

The better you recover, the longer you last.

4. Master the Details

It’s the little things that start to matter most.

Tighten up by:

  • Prioritizing protein intake to help preserve muscle mass

  • Keeping alcohol to a minimum—especially after matches

  • Making warm-ups and cool-downs a non-negotiable part of every session

Staying consistent with the basics adds years to your playing life.

5. Use Your Experience

This is where wisdom becomes your edge.

Play the mental game:

  • Use controlled 4-7-8 breathing and visualization techniques to stay grounded under pressure

  • Treat your pre-point routine as a ritual—it anchors focus and rhythm

  • Incorporate tools like the tennis ball squeeze to stay calm and composed in high-stress moments

You’re not just hitting the ball anymore—you’re managing the moment.

6. My Secret Weapons: Partners, Pupils, and Plenty of Unsolicited Advice

And giving full credit to —

  • Pamela, my beloved, who took up tennis at 50, keeps improving, and now regularly “coaches” me, whether I ask for it or not;
  • Coach Tim, whose hitting sessions are every bit as enjoyable as they are effective;
  • I’m also deeply grateful to the juniors I’ve had the chance to mentor—nothing keeps you young like their energy and enthusiasm;
  • And to all the players I’ve had the privilege of training with—there’s real joy in witnessing those breakthrough moments, and I’d be lying if I said those big smiles didn’t give me a lift too.

Wrap

Playing your best tennis as you age isn’t about grinding harder. It’s about staying nimble, recovering smart, and letting experience take the lead.

With the right habits and mindset, your best years on court might still be ahead of you—though I’ll admit, some days my body and I have different opinions on that!

5 Tennis Habits That Will Make or Break Your Match Focus

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5 Tennis Habits That Sharpen Your Match Focus

In elite tennis, your focus is either your weapon—or your weakness.
From the first serve to match point, players who thrive under pressure share a common trait: deeply ingrained performance habits. These habits aren’t just helpful—they’re decisive.
Whether you’re chasing a Sydney Badge title or prepping for your next tournament, these five habits will sharpen your focus, boost mental clarity, and elevate your match-day execution.

1. Ritualize Your Pre-Point Routine

Why it works: Consistent routines reduce decision fatigue and keep emotions in check between points.
What to implement:
  • Choose a repeatable action (e.g. bounce the ball 3 times, adjust strings)
  • Practice the same routine in training and matches
  • Let this become your anchor in high-stress moments
Pro tip: Your routine is your reset. Use it to quiet the noise and refocus your intent.

2. Breathe with Intent

Why it works: Controlled breathing regulates your nervous system, helping you maintain motor control under stress.
Your action plan:
  • Use the 4–6 breathing pattern between points:
    • Inhale for 4 seconds
    • Exhale for 6 seconds
  • Pair this with walking away from the baseline to reset your posture and mindset
Players who breathe intentionally compete more clearly under pressure.

3. Use the Left-Hand Squeeze

Why it works: A neuroscience-backed technique that helps calm the brain’s dominant hemisphere and prevent choking.
How to use it:
  • Just before a serve or big point, dynamically squeeze a tennis ball with your non-dominant hand for 10–15 seconds
  • Particularly effective for right-handed players under pressure
Backed by research from the Technical University of Munich, this simple technique has proven results for maintaining serve accuracy under stress.

4. Anchor Focus with Visual Targets

Why it works: Clear visual goals prevent mental drift and increase your intention behind every shot.
How to build this habit:
  • Choose a specific shot target before execution: deep middle, crosscourt corner, net strap
  • Train this in drills, and verbalize your target as part of pre-shot routine
  • Stay locked in on execution, not outcome
Wandering focus is the enemy of strategy. A defined visual anchor keeps your execution sharp.

5. Practice Under Pressure—On Purpose

Why it works: You won’t develop match toughness without training for pressure. Mental resilience is a trained skill.
How to add pressure to practice:
  • Create tiebreak scenarios in drills
  • Add consequences (e.g., 5 pushups after missed returns)
  • Use visualization before key serves or returns
  • Track decision-making when fatigued
Pressure simulation in practice reduces panic in competition.

Wrap

Your focus on court is a product of your training—especially the habits you reinforce daily.
Master these five and you’ll not only perform better—you’ll outcompete players with more raw skill but less discipline.
Want more?
Explore our psychology archives to take your game even deeper.

Davidovich Fokina: S— Tennis

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Davidovich Fokina: “Today Was a Very S— Match”

Alejandro Davidovich Fokina didn’t mince words after a chaotic three-set win over Jack Draper at the Monte Carlo Masters: 3-6, 7-6(6), 6-4.

The match was a mess—ten breaks of serve, streaky momentum swings, and missed chances galore.

Despite the win, Davidovich Fokina wasn’t exactly thrilled. He apologized to his team post-match, admitting:

“My mind was saying me a lot of bulls—.”

When a Dutch interviewer tried to spin it as “amazing,” the Spaniard shot back:

“I think you are lying. Today was a very s— match.”

Draper contributed ten double faults, and both players struggled to convert when in control of points. Instead of long, tactical exchanges, the match devolved into early errors and missed opportunities.

Still, match data showed Davidovich Fokina slightly outperformed his average.

In the end, maybe “s— tennis” is just a matter of perspective.

Aging with Game: Lessons from Golfer Fred Couples

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Grace in Motion: What Fred Couples Teaches Tennis Players About Aging with Game

Fred Couples didn’t just play in the 2025 Masters — he embodied it. At 65, Freddie wasn’t chasing a green jacket. He was showing us something even more valuable: how to age with grace, adapt with purpose, and compete with joy.

As competitive tennis players walking our own aging arcs, Fred’s game offers more than nostalgia — it’s a masterclass in longevity, humility, and strategic evolution.

1. Adapt Without Ego

Fred’s bag features a modern twist: four hybrid clubs. Not a sign of fading strength — a sign of strategic wisdom.

🎾 Translation for tennis players?
Switch to a larger racquet head for more forgiveness. Use slice to control pace. Evolve from a power baseliner to a savvy all-court player​.

Let go of outdated pride. Honor who you are now. Play the game that fits today’s version of you — not your 25-year-old ghost.

2. Master Footwork, Master the Moment

Fred’s pre-shot routine? Deliberate. Fluid. Calm.

In tennis, your prep step and crossover step are your rhythm — not rushed, but intentional. As aging players, quick explosive moves may diminish, but small, balanced, coordinated steps can still win points​.

Footwork isn’t just about speed — it’s about efficiency and positioning.

3. Balance Over Brute Force

Fred’s swing isn’t fast — it’s flawlessly balanced.

In tennis, balance is everything. It enables control without excess energy and enhances shot accuracy. It’s also your anchor during mental storms, helping avoid overreaching or unraveling in big moments​.

Train it. Honor it. Build everything from it.

4. Build Resilient Habits

Fred’s rituals — lean on the club, light banter, relaxed swings — are more than quirks. They’re anchors.

Channel James Clear’s Atomic Habits:

  • Make warmups obvious (shoes by the door).

  • Make drills attractive (music, good vibes).

  • Make routines easy (short & frequent).

  • Make practices satisfying (celebrate tiny wins)​.

Don’t play harder. Play smarter.

5. Play, Don’t Perform

Fred smiled at the crowd, kissed his hybrid club, and played with the course — not against it.

As we get older in tennis, this mindset matters more:
Compete, but enjoy it.
Play hard, but stay loose.
Play to win, but enjoy the rally.

Performance fades. Joy lasts.

The Takeaway?

Fred didn’t win the Masters — but he beat time, at least for a few rounds. And in doing so, reminded us that the sport isn’t about how hard you hit or how fast you move.

It’s about how well you play the hand you’re holding.

So here’s to:

  • Prep steps with purpose

  • Clear thoughts under pressure

  • Rituals that center us

  • And a love for this game that never fades

Just like Fred. 🎾

Massage and the Tennis for Life Mindset

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Why Recovery Is More Than Muscle Relief

The article “Massage Can Help After a Workout, But Not for the Reason You Think” by Christie Aschwanden fits seamlessly into the Tennis for Life ethos. It presents recovery as a thoughtful, long-term practice—an essential part of athletic sustainability, not a quick fix.

Let’s explore how this message aligns with the core values of lifelong tennis performance and well-being.

1. Reframing Recovery: From Myth to Mindful Practice

The article dismantles a common misconception: massage doesn’t flush out lactic acid or significantly boost circulation. These myths aren’t grounded in scientific evidence.

Instead, Tennis for Life focuses on recovery strategies that are both evidence-based and sustainable. Massage, while offering modest physical benefits, plays a key role in stress relief, relaxation, and body awareness—all of which are essential for managing post-match fatigue or re-centering after tough competition.

2. Mental Benefits Outweigh Marginal Physical Gains

Dr. Shona Halson, an expert in recovery science, emphasizes that the real power of massage lies in its ability to promote mental calm and emotional reset. In a sport like tennis—where focus, resilience, and emotional control are critical—this kind of recovery is not optional, it’s strategic.

When integrated with tools like breathwork, mindfulness, and visualization routines, massage becomes part of a high-performance mental toolkit.

3. Recovery for Older Athletes and Long-Term Play

As players age, their recovery strategies must evolve. Massage offers a low-impact method to aid relaxation, regulate the nervous system, and preserve mobility.

Think of it like BOSU training for balance—it’s not flashy, but it’s foundational. These routines build the durability needed to keep moving well, deep into your playing years.

4. The Emotional Reset Factor

Recovery isn’t just physical—it’s psychological. For juniors climbing the ranks or adults grinding through weekend matches, massage can serve as an emotional release valve.

As Dr. Halson puts it, massage creates space to “debrief and unload.” That clarity can be the difference between a downward spiral and a reset that prepares you for the next match.

Wrap

Massage may not drastically reduce soreness or enhance muscle repair, but it plays an undeniable role in how you feel, how you focus, and how long you stay in the game.

For athletes committed to Tennis for Life, it’s a recovery strategy worth prioritizing.

The Tennis Player’s Toolbox – Lessons from Scottie Scheffler

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The Tennis Player’s Toolbox

Imagine stepping onto the court—not with a rigid game plan, but with a toolbox.
Each drawer holds a skill, strategy, or mental cue, perfectly suited to whatever challenge the match throws your way.

It’s the approach that World No. 1 golfer Scottie Scheffler uses to conquer Augusta National. And it’s exactly the mindset advanced tennis players should adopt.

Play What the Moment Demands

Scheffler’s brilliance lies not just in consistency—but in strategic versatility.
Facing Augusta’s swirling winds and complex greens, he doesn’t force his favorite shot. He reads the situation and selects the right tool: a soft fade, a one-hop chip, or a conservative line.

Tennis players need the same adaptability.
Take a cue from Andrea’s playbook: be ready to shift the ball’s speed, height, and spin. Stop forcing shots. Start selecting the right response for the moment.

Stop Forcing. Start Selecting.

Tennis is fluid. The conditions shift—wind, surface, opponent, fatigue.

Great players adapt. They don’t cling to a pre-set plan. They read, respond, and apply. That’s the power of having a toolbox.

A toolbox player doesn’t rely on just one game style.
They can be an aggressive baseliner or a savvy net rusher. They mix in drop shots, lobs, and spin variations, always tailoring tactics to the opponent—not their ego.

Build Your Physical Tools

Footwork is more than just speed. It’s about movement options.

  • Train your crossover steps to stay balanced under pressure.

  • Sharpen your split-step timing for explosive reactions.

  • Master multi-directional movement to reach tough balls with poise and control.

These tools won’t just make you faster.
They’ll make you more effective.

Mental Tools Matter More Than You Think

Scheffler doesn’t just manage Augusta’s layout.
He manages himself—with a calm, focused, purposeful mindset.

You need the same mental toolbox:

  • Visualization before critical points

  • Controlled breathing to reset under pressure

  • The tennis ball squeeze to prevent choking

  • Pre-point routines to center your focus

These aren’t extras.
They’re essentials.

Stack Habits with Purpose

James Clear’s Atomic Habits gives us the blueprint:

“Be the architect of your habits, not the victim of them.”

Build your tools into automatic systems.
Stack rituals into your daily rhythm.
Create cues, simplify execution, and reward consistency.

That’s how real transformation happens.

Play Like a Pro

You don’t win matches with one perfect stroke.
You win them with the right shot at the right time.

Just like Scheffler, you need every tool sharp—
Physical. Tactical. Psychological.

Because whether it’s Augusta National or a Badge Match at Manly, the game doesn’t wait.

Show up prepared.
Solve the puzzle.
Win the match.

How the Slice Serve Helps Aging or Injured Shoulders

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Why the Slice Serve Becomes Your Best Friend as You Age

As the years add up—or after decades of competitive play—our bodies start to speak up.
The shoulders, in particular, often bear the brunt of wear and tear.

That classic high-toss, overhead serve? It can begin to feel more like a liability than a weapon.

But here’s the good news: you don’t have to give up on serving effectively.
The slice serve offers a smart, efficient, and body-friendly alternative that delivers results—even as mobility declines.

Why the Slice Serve Works for Aging Players or Shoulder Limitations

The slice serve is a long-term ally.
It reduces physical strain by minimizing the need for full shoulder elevation and using a lower toss. Instead of driving upward, it shifts the workload to torso rotation and edge control.

Rather than attacking the ball from above, you glide across the outside, producing sidespin that curves wide or jams your opponent.

The result?
A serve that’s easier on your joints—and tougher for your opponent to read and return.

The Basics of the Slice Serve

To make the slice serve a go-to weapon, dial in these fundamentals:

  • Use a continental grip

  • Toss the ball slightly to your dominant side and just in front

  • Lead the swing with the racket edge around the 3 o’clock position

  • Brush across the ball from right to left (for right-handers)

  • Let your follow-through wrap across your body naturally

This lateral motion not only reduces shoulder stress, but it also creates a low, skidding bounce that’s particularly effective:

  • Out wide on the deuce side

  • Into the body on the ad side

Smart, Surgical Tennis That Ages Well

The slice serve isn’t just about physical relief—it’s a tactical upgrade.

It sets up first-strike opportunities, disrupts rhythm, and gives you control—without needing raw power or extensive shoulder mobility.

This is the heart of high-percentage tennis:
Precision over power. Efficiency over strain.

As your game evolves, the slice serve helps you stay sharp, strategic, and sustainable—for many more matches to come.

Out of the Doldrums

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Out of the Doldrums: Stefanos Tsitsipas

Every tennis player knows the feeling.

Your game flattens. Your motivation dips. Shots that once sang off your strings now thud into the net.
You’ve hit the doldrums—no wind in your sails, no spark in your step.

But what separates champions from the rest isn’t immunity to these phases—
it’s how they rise from them.

Tsitsipas: From Stalled to Surging

Stefanos Tsitsipas knows this terrain well.

Once hailed as a future world No. 1, the Greek star watched his ascent slowed—first by the legends (Federer, Nadal, Djokovic), then by the meteoric rise of Sinner and Alcaraz. His results dipped. Confidence wavered. Internal tension brewed.

But now, as he returns to Monte Carlo and the crushed red clay that shaped his game, Tsitsipas isn’t just chasing wins.

He’s crafting a rebirth.

“A cleansing of the soul,” he once said about stepping onto a freshly swept clay court.

It’s more than poetic. It’s deeply personal.
Clay gives him peace. It’s where he feels most at home—and most himself.

Rebuild. Reconnect. Rise.

This spring, Tsitsipas arrives in Monaco with a fresh outlook:

  • A new racket

  • A new coach

  • A new mindset

  • And most importantly, a new joy

“It just feels good playing, regardless of what’s gonna happen,” he shared.
“It feels good trying to find a solution, trying to fight on the court, being out there, in my playground.”

This isn’t surface-level optimism—it’s rooted in real change.

The Courage to Evolve

After parting ways with his longtime coach and father, Apostolos, Tsitsipas started from scratch. He reconnected with his childhood mentor. He brought family into his fitness team. He tackled technical flaws—reworking his backhand return and tweaking his serve.

And for the first time in nearly a decade, he made the bold decision to switch rackets.

Likely moving to the Babolat Pure Aero 98, the change gave him better control, more power, and fresh confidence.

“It’s a courageous change,” said new coach Dimitris Chatzinikolaou.
“And that courage comes with rewards.”

The results followed.
In Dubai, Tsitsipas captured his first title in over a year—not by overpowering, but by outlasting players like Berrettini and Khachanov in gritty, pressure-packed matches.

A Blueprint for Change

His story mirrors the principles from Atomic Habits by James Clear.
True transformation comes not from grand gestures, but from consistent, small changes:

  • Make it Obvious: New gear, new team, new rituals

  • Make it Attractive: Reconnect with the past, rediscover the surface

  • Make it Easy: Simplify technique, trust routines

  • Make it Satisfying: Play with joy, not just for results

Your Move

Tsitsipas isn’t promising titles. He’s not chasing perfection.

He’s rediscovering love for the game—on the court that raised him.
That’s the real win.

And maybe, just maybe, it’s the message we all need.

When your tennis—or your life—feels stuck…

Change a drill.
Refresh your routine.
Find a cue.
Trust the process.

The doldrums aren’t the end. They’re the pause before momentum returns.

And like Tsitsipas, your playground might still hold magic.

How to Return When Under Extreme Pressure

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How to Handle Extreme Pressure When Returning

Question: You recently wrote about changeover psychology strategies, but how should a player handle the mental pressure of receiving at 9/10 in a third-set tiebreaker?

Understanding the Mental Battle at 9/10 in a Tiebreaker

When returning at 9/10 in a third-set tiebreaker, you face a different challenge than serving. As the returner, you don’t control the point from the start, but you do control your mindset, positioning, and response to pressure. Your job is to be mentally aggressive, physically ready, and strategically clear-headed.

1. Shift the Mindset: From Surviving to Attacking

At this stage, many players fall into passive survival mode, hoping their opponent will miss. But hoping never wins big points. Instead, elite returners adopt a proactive mindset, thinking:

  • “Make them play. Give myself a chance.”

  • “Ask the question!”

  • “Stay sharp, be aggressive on anything short.”

This shift in mentality alone can make a game-changing difference. You don’t need to go for a winner, but you must take control of the rally if given the chance.

2. Adjust Your Return Position Based on Their Serve

Your court position in this moment is critical. The right stance and location force your opponent into uncomfortable serves.

  • Against a big first serve: Step back for extra reaction time, but stay balanced and ready to step in if they hit a weaker serve.

  • Against a second serve: Move up slightly and be aggressive. A deep, neutral return gives you control of the rally.

  • If you know their tendencies: Anticipate their go-to serve under pressure and be ready to punish a predictable serve.

3. Keep the Return Simple: Pick a Target and Commit

At 9/10, indecision is your biggest enemy. Avoid overthinking by sticking to a clear, simple target based on their serve.

  • Against a first serve: Aim deep middle or deep crosscourt.

  • Against a second serve: Attack crosscourt or down the middle to neutralize their next shot.

Your return doesn’t need to be flashy, just solid, deep, and in play. The longer the rally, the more likely your opponent feels the pressure.

4. Use a Mental Cue to Stay Locked In

This is not the time to overanalyze mechanics. Instead, use one simple mental cue before the serve, such as:

  • “Soft hands, early contact.” (Prevents stiff, panicked returns.)

  • “Big targets, big swings.” (Ensures confidence and depth.)

  • “Make it deep, stay in the point.” (Keeps focus on consistency.)

A short, clear cue helps your brain stay engaged and prevents the moment from overwhelming you.

5. Be Ready for the Next Ball

Many returners mentally check out after hitting the return—don’t be one of them. Be ready to move, expect the next shot, and look for an opportunity to take control.

  • If you make a solid return, their next shot may be weaker than usual due to nerves.

  • This is your moment to step in and take advantage.

Wrap: Control What You Can

At 9/10 in a tiebreaker, the pressure is real. But instead of thinking about the score or the stakes, control what you can:

  • Your mindset (Attack, don’t survive.)

  • Your positioning (Adjust for their serve.)

  • Your return target (Keep it deep and simple.)

  • Your next move (Stay locked in beyond the return.)

The best returners don’t just get the ball back—they create pressure right away. Make them beat you—don’t beat yourself.

The Science Behind the Quiet Eye

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The Science Behind the Quiet Eye: Focus, Performance, and Precision

For years, I’ve taught players two core principles to improve how they track the ball:

  • Use soft eyes to stay relaxed and aware

  • Move your eyes, not your head to track efficiently

So imagine my excitement when I came across the groundbreaking research of Dr. Joan Vickers and her work on the Quiet Eye. Her findings didn’t just validate these ideas—they elevated them with science.

What Is the Quiet Eye?

The Quiet Eye is a calm, sustained visual fixation just before and during movement.
It’s the scientific explanation for how the way we see the ball directly impacts how well we hit it—especially under pressure.

Where It Started: Golf and Visual Precision

Dr. Vickers first identified the Quiet Eye in golf, a sport that lives and dies by precision.

Using eye-tracking tech, she studied elite and novice golfers. The top performers held their gaze on the back of the ball for 2–3 full seconds before putting—and crucially, through contact. Players who looked away early, usually toward the hole, often mis-hit their shots.

That steady gaze gave their brains time to organize movement, block out distractions, and execute with precision.

It was a game-changing insight into how visual control drives motor performance.

The Quiet Eye in Tennis: A Perfect Match

Tennis, like golf, demands split-second timing and calm execution.

And interestingly enough, I’ve been quietly (pun intended) coaching this concept for years. Whether it’s a serve, return, or volley, players who lock their gaze on the ball’s contact point and hold it through impact hit cleaner, more accurate shots.

In a sport where players are often tempted to peek ahead—to the target, the opponent, or the outcome—the Quiet Eye keeps them grounded in the present.

It builds a better visual connection to the ball and leads to calmer, more confident play.

Why the Quiet Eye Also Calms the Mind

The Quiet Eye isn’t just a mechanical skill—it’s a mental anchor.

During tight moments, the mind floods with what-ifs, doubts, and distractions. The Quiet Eye redirects all attention to a single visual point, which:

  • Reduces cognitive overload

  • Calms the nervous system

  • Allows natural movement and flow

In short, it helps players stay present—that elusive mindset where confidence lives and great tennis happens.

Why We Begin Every Session With Ball-Watching Drills

This is exactly why every session I run starts with ball-watching skill work.

Before a player can build consistency, tactics, or patterns, they must learn to visually connect with the ball—in a calm, deliberate, and repeatable way.

These drills aren’t just warm-ups. They’re mental tuning exercises:

  • They sharpen attention

  • Quiet internal chatter

  • And set the tone for performance

With consistent training, the Quiet Eye becomes both a mental and physical habit—one players can rely on in pressure moments and high-stakes matches.

Why Most Errors Begin With the Eyes

One of my core coaching beliefs is simple but powerful:

“90% of errors happen because players don’t truly watch the ball.”

That’s not just a phrase—it’s what I see on court, every day.

Most mistakes don’t come from bad technique or poor decisions.
They stem from a break in visual connection right when it matters most: just before and during contact.

Whether it’s:

  • Lifting the head too early

  • Glancing at the opponent

  • Mentally jumping ahead to the next shot

These lapses lead to mistimed swings, shanks, and missed opportunities.

But when players learn to truly see the ball—calmly, completely, and consistently—they unlock better timing, cleaner contact, and a steadier game.

The Takeaway

The Quiet Eye doesn’t just confirm what we’ve always believed—it explains why it works.

So the next time you’re on court, don’t just swing.
Watch. Hold. Focus.

Your performance will follow.

When Joints Fail: Understanding the Rise of Knee and Hip Replacements

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When Knees and Hips Give Out

The article “Walking on jagged gravel’: When knees, hips give up” that appeared in the SMH recently explored the rising prevalence and complexity of joint replacements, particularly among aging populations in Australia. Through real-life patient stories and expert insights, it delved into the causes of joint deterioration—primarily osteoarthritis—and the multifaceted decision-making process surrounding surgical intervention. The article highlighted the physical, mechanical, and genetic factors contributing to joint failure and emphasizes that while joint replacement can greatly enhance quality of life, it is not a simple fix and should come only after exhausting non-surgical options.

Joint Replacement and Osteoarthritis: A Growing Challenge

David Parker, a 75-year-old with a history of knee surgeries, experienced severe knee failure and ultimately underwent double knee replacement after a fall in Tokyo. Joint replacements in Australia number around 150,000 annually and are growing by about 5% per year, mostly in people in their late 60s. While surgery can offer a new lease on life, experts stress it’s not a quick fix and comes with risks like infections or implant failure.

Why Joints Fail

Most joint failures stem from osteoarthritis (OA)—a whole-joint disease, not just cartilage wear. Age, body weight, joint shape, and previous injuries (especially ACL or meniscus tears) are leading causes. OA risk is higher with age—up to 30% in people over 75.

When is Surgery Appropriate?

Surgery is generally considered only after non-operative treatments fail. Guidelines recommend trying weight management, physical therapy, low-impact exercise, and patient education first. Surprisingly, x-ray severity doesn’t always match a patient’s pain level, particularly in knees.

Alternatives to Surgery

Many can manage OA symptoms without surgery using lifestyle changes, pain meds, platelet-rich plasma therapy, and specialized footwear. However, some, like Anna Mathieson, eventually require surgery after exhausting all options.

What Surgery Involves

Modern joint replacements use materials like metal, ceramic, or plastic, and are customized to patient anatomy. The knee is particularly complex due to its hinge and gliding motions, making surgeries more intricate than hip replacements.

Recovery and Life After Surgery

Recovery can take up to a year, with intensive physiotherapy and at-home exercises critical for regaining function. Results vary: hips tend to feel more “normal” post-op than knees. Many patients report life-improving outcomes despite some lingering strangeness in joint sensation.

Wrap

Joint replacements are a powerful tool for restoring mobility and reducing pain in those with advanced osteoarthritis, but they’re major surgeries best reserved for when conservative measures no longer suffice. Prevention, weight management, and muscle strengthening play key roles in delaying or avoiding surgery.

Listen to Your Body

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What It Really Means If You’re Sore After Tennis

There’s a common myth in the tennis world: if you’re not sore after training, you didn’t work hard enough.
But that simply isn’t true.
While occasional soreness is normal—especially after introducing something new—it’s not a reliable measure of progress. In fact, using soreness as your benchmark can lead to overtraining, poor recovery, and inconsistent results.
Dr. Cedric Bryant, president of the American Council on Exercise, explains it best: you can build strength, speed, and precision without being sore. Many elite tennis players train hard daily with little or no soreness. That’s not because they’re coasting—it’s because their bodies are trained to handle the workload efficiently.

What Soreness Actually Means

Muscle soreness (DOMS) is caused by microscopic tears in muscle fibers. It’s most common when your body faces an unfamiliar challenge—like a new set of lateral footwork drills or playing back-to-back matches after a break.
But soreness isn’t required for improvement.
As your training becomes more structured and consistent, your body adapts. You recover faster. You move better. You stop feeling sore—and that’s a good thing.

How to Measure Progress in Tennis Training

Instead of using soreness as a marker, look at your on-court development:
  • Are your cross over steps sharper and more automatic?
  • Can you handle long baseline rallies with better recovery?
  • Are your directional changes quicker and more controlled?
  • Do you feel more stable when hitting under pressure?
These are the real signs that your training is working.

What to Do If You Are Sore

Soreness isn’t the enemy—but it should be managed:
  • Hydrate well, especially after intense or outdoor sessions.
  • Use active recovery: yoga, light hitting, or dynamic stretching..
  • Try gentle massage or cold-water immersion for muscle relief.
  • If your movement quality is compromised, scale back or rest.
The goal is to stay available for the next session. Being too sore to play is counterproductive.

Tennis Play Should Prioritize Consistency

At a high level, tennis is about precision, recovery, and staying sharp. Training should leave you ready to improve again tomorrow—not wrecked for three days.
If you’re walking off court with energy, clarity, and focus, that’s a sign your body is adapting the right way.
Want to train smarter, not just harder?
Read more about micro dosing tennis intensity and how it builds long-term performance without constant fatigue—in our earlier post.

How to Serve When Under Extreme Pressure

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How to Handle Extreme Pressure When Serving

The Challenge: Serving Under Pressure

Question: You recently wrote about changeover psychology strategies, but how should a player handle the mental pressure of serving at 9/10 in a third-set tiebreaker?

When serving at 9/10 in a third-set tiebreaker, you don’t have the luxury of a full changeover reset. Your mental strategy must be fast, automatic, and pressure-proof. At this moment, your brain and body are under extreme stress, and the key is to simplify your focus and execute with clarity.

1. Use a Pre-Serve Ritual as a Mental Reset

Your pre-serve routine should be your mental anchor. This is not the time to think—it’s the time to act on habit. Players like Djokovic and Nadal use deep breathing, bouncing the ball a set number of times, or adopting a specific stance to reset under pressure.

  • Take a deep breath. Inhale through the nose, exhale through the mouth.

  • Bounce the ball with intention. Feel the rhythm—this is your moment to control.

  • Remind yourself of your plan. One simple thought (e.g., “wide slice” or “hit your spot”).

  • Commit fully. No second-guessing—once you toss the ball, trust it.

2. Shrink Your Focus: Pick a Micro Target

Instead of thinking about the score or pressure, zoom in on a tiny target. This could be:

  • A spot on the service box

  • The top of the net cord

  • A specific angle on your toss

By narrowing your focus, you eliminate distractions. Your brain can’t panic about losing if it’s locked in on execution.

3. Slow Down Your Mind: The Power of a 2-Second Pause

Right before you toss the ball, pause for a second. This short break allows your mind to override tension and ensures you don’t rush the serve.

  • Tension kills precision—the pause helps you release unnecessary tightness.

  • It reinforces control—you dictate the tempo, not the score.

  • It prevents panic reactions—most errors under pressure come from rushing.

If you watch Roger Federer, you’ll notice his pause before serving in key moments—this is a trained habit.

4. Simplify Your Decision: Stick to Your Best Play

At 9/10, you need a high-percentage serve that gives you an advantage. Now is not the time to try a risky second serve down the T if you haven’t hit it confidently all match.

Ask yourself:

  • What is my best serve under pressure? (Slice wide? Body serve? Heavy kick?)

  • What will give me the best chance to control the point?

Make the decision before you step to the line, so you’re executing, not debating.

5. Control Your Thoughts: Use a Short, Powerful Cue

Negative thoughts will try to creep in: “What if I double fault?” “What if I lose?”

Instead, replace fear with a simple cue that triggers action, such as:

  • “Loose arm, full wheel.” (Prevents tightening up.)

  • “High toss, full extension.” (Reinforces technical fundamentals.)

  • “Trust it.” (Encourages full commitment.)

This keeps your mind clear and your body relaxed under pressure.

Putting It All Together: A Pressure-Proof Serving Routine

  1. Deep breath. Reset and slow your heart rate.

  2. Visual target. Pick a specific spot in the service box.

  3. Pre-serve ritual. Ball bounces, pause, loose grip.

  4. Commit to the serve. No second-guessing—full execution.

  5. Clear cue. A simple phrase to keep focus and stay loose.

This entire process takes less than 10 seconds, but it transforms how you handle high-pressure serving situations.

Wrap: Shrink the Moment, Execute with Confidence

Serving at 9/10 in a deciding tiebreaker is one of the hardest moments in tennis, but the key is to make the moment smaller by focusing on execution, not outcome.

The best players aren’t fearless—they train their minds to execute despite the fear.

At 9/10, your goal is not to “not miss”—your goal is to trust and execute.

If you have these habits built into your game, you’ll be able to step up and hit the serve you want, not the serve your nerves force you into.

Why Doubles Isn’t Optional for Developing Tennis Players

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The Power of Doubles in Player Development: A Case Study with Mirra Andreeva

In an era where rising young pross often sideline doubles to chase individual rankings, 17-year-old Mirra Andreeva offers a compelling counterpoint. Her recent performances on tour showcase not just a growing singles game, but a commitment to doubles as a tool for growth—both on and off the court.
Following her singles title at Indian Wells, Andreeva partnered with close friend and compatriot Diana Shnaider to claim the Miami Open doubles crown. In the final, they defeated Spain’s Cristina Bucsa and Japan’s Miyu Kato with a score of 6–3, 6–7(5), [10–2]. A long rain delay couldn’t dampen their spirits—if anything, it brought out their humor and chemistry.
Rather than retreating after early singles exits in Miami (Andreeva in the third round, Shnaider in the second), they played doubles—and found something even more valuable.
“We always make fun of ourselves,” Andreeva said. “If she hits an amazing shot, I’m like, ‘Are you Roger Federer?’ That joke fires her up, and then she plays even better.”
This kind of levity is rare in the intense one-on-one combat of singles. For young players navigating the emotional grind of the tour, doubles offers a critical release valve—a space where joy and connection coexist with competition.
Shnaider, who’s had a more turbulent singles season, echoed that sentiment:
“I need some jokes on court. I need smiles. I need to have some talks with a partner. It helps release the stress and tightness.”
Andreeva’s approach reflects key principles in performance psychology. Emotional regulation, connection, and humor aren’t just “nice-to-haves”—they directly impact resilience, confidence, and long-term motivation.
Their Miami title marks their second together as a team, following their run to Olympic silver last August. Each time, the message is the same: doubles isn’t just about tactics—it’s about staying grounded.
“When we play doubles, we both don’t like when it’s very tense,” Andreeva noted. “So we try to chill a bit, make jokes, and just enjoy the match together.”

Why Doubles Matters—Even at the Club Level

The benefits of doubles aren’t limited to rising pros. For average club players, doubles offers a lower-impact yet highly strategic alternative to singles that can extend competitive longevity. It sharpens volleying, positioning, teamwork, and communication—skills often overlooked in baseline-heavy singles play.
More importantly, it fosters camaraderie and community, reducing the pressure of solo performance while keeping the competitive edge sharp. Players often discover that their singles game improves simply by enhancing their awareness, shot variety, and net instincts—all honed in doubles.
On a personal note, my earliest competitive successes came in doubles—long before I truly understood how to play singles. It gave me the confidence, match toughness, and tactical awareness that eventually translated into my singles game.

A Development Path Worth Backing

Coaches and parents should take note. Encouraging elite juniors to start playing doubles isn’t a distraction—it’s a development strategy. Doubles sharpens instincts, builds tactical awareness, and most importantly, teaches young athletes how to navigate stress with perspective and support.
Andreeva may be on a fast track in singles, but her investment in doubles is what’s keeping her centered. And in the long run, that might be the edge that truly sets her apart.