Vale, Fred Stolle

/in , /by

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

/in , , /by

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

/in , /by

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

/in , , /by

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

/in , /by

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

/in , /by

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 –>

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

/in , /by

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

/in , /by

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.

Tennis Growth Is Not Always Linear: Tauson’s Journey

/in , /by

Clara Tauson’s Breakthrough

Clara Tauson’s journey on the WTA Tour has been anything but linear, but her breakthrough run at the Dubai Duty Free Tennis Championships is proof that persistence pays off.

The 22-year-old Dane has battled injuries, setbacks, and the pressure of following in the footsteps of Caroline Wozniacki. Now, she’s making a statement of her own.

A Career-Defining Week in Dubai

  • Defeated world No. 1 Aryna Sabalenka in straight sets
  • Won a tense battle against former world No. 3 Elina Svitolina
  • Came from behind to beat rising star Linda Noskova, saving a set point
  • Now ranked in the world’s Top 30 for the first time

This deep run marks a turning point—six years after her 2019 Australian Open junior title.

Tennis Growth Is Not Always Linear

While Iga Swiatek and Coco Gauff turned junior success into Grand Slam titles, Tauson’s progress has been slower but steady.

She’s proving that success in tennis isn’t just about meteoric rises—it’s about endurance, adaptation, and persistence.

Similar to Madison Keys, who won her first Grand Slam at 29, Tauson is proving that patience is key.

What’s Changed? Coaching & Smart Training

  • New Coach: Tauson is now working with Kasper Elsvad—her boyfriend and former hitting partner
  • Stronger Backhand: A past weakness is now a reliable shot
  • Improved Movement: Better footwork has helped reduce errors
  • More Efficient Training: Shifted from long hours to short, high-intensity sessions to prevent injuries

“I was injured from quite a young age, but I hopefully still have many years left on the tour.” – Clara Tauson

Tauson’s Secret Weapon: The Serve

  • Leads the WTA in aces for 2025
  • First-serve points won:
    • 2023: 65.2%
    • 2024: 70.4%
    • 2025: 73.3%

Against Sabalenka:

  • Tauson landed 52% of first serves
  • Won 80% of first-serve points—a huge efficiency leap

Her serve is no longer just powerful—it’s precise and effective.

MLTC Badge Teams Posted

/in , /by

Badge 2025 Teams

The Manly Lawn Badge Teams have now been posted on the club website!

For easy access, copies of all teams, as well as the 2025 Badge Rules and Fact Sheets, can be found here: 👉 Manly Lawn Badge 2025

Get ready for an exciting season ahead!

Pigeons and Predators

/in , /by

Tennis: A Sport of Matchups and Adaptation

Some Head-to-Head Matchups Defy Logic

Tennis matchups often produce surprising results. On paper, some rivalries shouldn’t be competitive—but reality tells a different story.

Take Jelena Ostapenko vs. Iga Świątek, one of the most baffling head-to-head records on the WTA Tour. Despite Świątek’s dominance over nearly every player, she has never beaten Ostapenko (0-5).

This type of lopsided record is known as a “pigeon” matchup—where one player consistently dominates another, regardless of rankings or skill levels.

Now, a similar trend is emerging on the ATP Tour:
➡️ Daniil Medvedev vs. Carlos Alcaraz – where Alcaraz holds a 5-2 advantage and seems to have the perfect game to dismantle Medvedev.

Why Does Alcaraz Dominate Medvedev?

1. The Net Rush Factor

Medvedev thrives on neutralizing power hitters from deep behind the baseline, using his elite defense to wear opponents down. However, Alcaraz doesn’t just hit big—he attacks the net relentlessly.

✔️ Example: In their Wimbledon 2023 semifinal, Alcaraz won 27 net points, exposing Medvedev’s passive court positioning.

2. The Drop Shot Disruptor

Medvedev’s deep-court positioning makes him vulnerable to drop shots. Alcaraz, on the other hand, has one of the best drop shots in the game.

✔️ Example: In the Indian Wells 2023 final, Alcaraz pulled Medvedev forward repeatedly, forcing him into uncomfortable, off-balance shots.

3. Varied Pace & Shot Selection

Medvedev thrives in structured baseline exchanges, where he can absorb pace and counterpunch. Alcaraz, however, constantly changes speeds, spins, and angles, making it nearly impossible for Medvedev to dictate play.

✔️ Example: At the 2023 US Open, Alcaraz’s quick down-the-line winners forced Medvedev into defensive positions from which he couldn’t recover.

Can Medvedev Adjust? Yes—But He Must Change His Approach.

🔹 Step Inside the Baseline
Medvedev’s deep positioning gives Alcaraz too much control. Playing closer to the baseline could take time away from the Spaniard.

🔹 Serve-and-Volley More
Medvedev has one of the best serves on tour, but Alcaraz is reading it better with each encounter. Mixing in serve-and-volley plays could keep Alcaraz off balance.

🔹 Target Alcaraz’s Backhand
Alcaraz’s two-handed backhand is solid, but it’s not as dangerous as his forehand. Medvedev should pin him in the backhand corner to limit his attacking options.

🔹 Shorten the Points
Medvedev loves long rallies, but against Alcaraz, they work against him. He needs to flatten his shots, play first-strike tennis, and finish points at the net.

Is Medvedev Becoming Alcaraz’s Pigeon?

Right now, Alcaraz has all the answers.

If Medvedev doesn’t step up his aggression and adjust his positioning, he risks becoming Alcaraz’s next pigeon.

But tennis is a sport of adaptation—and Medvedev is a master problem-solver. Will he find the solution before their next battle?

🚀 Stay tuned. The chess match continues.

Why Tennis and Pickleball Are Growing Together, Not Apart

/in , /by

Tennis vs. Pickleball

The rapid rise of pickleball, driven by its accessibility and ease of play, has led to frequent comparisons with tennis—a sport known for its rich traditions and demanding physicality.

With tennis legends like Andre Agassi and Steffi Graf embracing pickleball, the differences between these two racket sports—especially in terms of difficulty and appeal to different age groups—have become a hot topic.

Tennis: The “Mount Everest” of Racket Sports

Tennis is widely regarded as the most challenging racket sports due to its high physical, technical, and strategic demands. Agassi himself has referred to it as “Mount Everest,” requiring a combination of power, precision, movement, and mental toughness.

Key Factors That Make Tennis Difficult

  • Footwork and Agility – Tennis players must develop explosive first steps, lateral movement, and quick transitions.
  • Variety of Strokes – Success in tennis requires mastery of multiple strokes, including topspin, slice, volleys, and powerful serves.
  • Physical Endurance – Matches can last for hours, requiring peak VO2 max and energy efficiency to maintain high performance.
  • Strategic Complexity – Singles players rely on tactics like shot variation and exploiting weaknesses, while doubles players use formations like the I-Formation to gain an advantage.

Pickleball: The Accessible Alternative

In contrast, pickleball—especially in its doubles format—focuses more on control and reflexes than on physical strength and movement. This makes it easier to learn and more accessible, particularly for beginners or older players.

Key Characteristics of Pickleball

  • Smaller Court, Less Running – Three or four pickleball courts can fit on a single tennis court, reducing the movement required.
  • Slower Pace, Quick Reaction Time – Pickleball demands sharp reflexes but relies less on endurance and speed, making it ideal for seniors or those with physical limitations.
  • Easier Skill Acquisition – Unlike tennis, which requires years of refining strokes, pickleball allows players to improve quickly, keeping them engaged.
  • Lower Injury Risk – Tennis’ intense rotational movements can put stress on hips, knees, and shoulders, making long-term play challenging. Pickleball, however, is less punishing on the joints, as Agassi and Graf have pointed out.

Attractiveness to Players: Young vs. Old

Both sports offer unique appeals depending on the age and goals of the players.

For Younger Players

  • Tennis – The prestige of professional tournaments and the challenge of high-level competition attract young athletes seeking excellence.
  • Pickleball – Increasingly popular for its social and recreational aspects, though it lacks the grandeur of Grand Slam events.

For Older Players

  • Tennis – While still an option, maintaining elite-level movement and footwork becomes increasingly difficult with age.
  • Pickleball – Specifically designed to accommodate seniors and casual players, offering a competitive yet less physically demanding alternative.

Complementary, Not Competing

While some tensions exist over court space, tennis and pickleball are proving to be complementary rather than competing sports. Many tennis players transition to pickleball as they age, while some pickleball players use it as an introduction before moving into tennis.

Which Sport is Right for You?

✅ Tennis remains the ultimate test of skill, endurance, and mental toughness, perfect for those who thrive on challenge and competition.
✅ Pickleball is an accessible, social, and lower-impact alternative, ideal for those seeking longevity, fun, and community.

Regardless of which sport you choose, both offer great benefits and an enjoyable way to stay active—at any age!

Sinner’s Three-Month Doping Ban: A Controversial Resolution

/in , /by

Jannik Sinner Suspended for Three Months After Anti-Doping Violation

World No. 1 Jannik Sinner has officially accepted a three-month suspension from professional tennis following an anti-doping rule violation.

The 23-year-old Australian Open champion tested positive for clostebol, a banned anabolic steroid, during the Indian Wells Masters 1000 tournament in March 2024. While an Independent Tribunal (ITIA) ruled that Sinner bore “no fault or negligence”, the World Anti-Doping Agency (WADA) appealed the decision, seeking a harsher penalty.

Rather than facing a prolonged legal battle, Sinner and WADA reached a case resolution agreement under Article 10.8.2 of the WADA Code. His suspension runs until May 4, 2025, but he will be allowed to resume training on April 13.

Key Points of the Ban

✔ No Intent to Cheat – WADA acknowledged that Sinner had no intent to dope, nor did he gain any performance-enhancing advantage from clostebol.

✔ Negligence by His Team – The banned substance was accidentally transferred due to his physiotherapist’s use of a healing spray.

✔ Minimal Impact on Grand Slams – The suspension does not affect Sinner’s ability to compete in major tournaments, as he will return in time for the French Open and Italian Open.

✔ Loss of Indian Wells Points & Prize Money – While his Australian Open title remains intact, he has been stripped of ranking points and prize money from Indian Wells.

What’s Next for Sinner?

The timing of the suspension means that Sinner will miss key tournaments like Indian Wells and Miami, but he will return just in time for the clay-court season.

His expected comeback will be at the Italian Open, his home tournament, where he will prepare for Roland Garros and aim to regain momentum.

However, the ruling has sparked mixed reactions in the tennis world. Some believe WADA’s decision was fair, while others argue that Sinner received a lenient punishment, given the strict liability policy for banned substances.

Enhance Your Vision, Enhance Your Game

/in , /by

Why Eyesight Matters in Tennis

Tennis is a sport that requires exceptional hand-eye coordination, depth perception, and fast reaction times. Your eyes must track the ball’s movement, judge its speed, and anticipate where it will land—all within milliseconds. Even with great footwork and technique, poor vision can hold you back.

Common Vision Challenges for Tennis Players

If your eyesight isn’t optimized, you may experience:

✅ Late reactions to fast shots
✅ Difficulty tracking spin and trajectory
✅ Misjudging ball depth and speed
✅ Struggles in handling powerful serves or volleys

Solution? Train your vision like you train your body. Below are the best eye exercises to improve your visual skills for tennis.

Top Eye Training Exercises for Tennis

1. Near-and-Far Focus Training 🔄

Improves: Focus switching (great for returning fast serves)

🔹 How to do it:

  • Hold your thumb 10 inches away from your face.
  • Focus on your thumb for 15 seconds.
  • Shift your gaze to an object 20 feet away for another 15 seconds.
  • Repeat 5 times.

✅ Benefit: Enhances ability to quickly shift focus between near and far objects, helping you track the ball from your opponent’s racquet to your side of the court.

2. Figure Eight Eye Movement 🔁

Improves: Smooth tracking of moving objects

🔹 How to do it:

  • Pick a fixed spot 10 feet away.
  • Move your eyes in a figure-eight pattern around the spot for 30 seconds.
  • Reverse direction and repeat.

✅ Benefit: Enhances visual tracking, making it easier to follow the ball during rallies.

3. Blinking & Dry Eye Prevention 👀💦

Improves: Eye hydration & reduces strain

🔹 How to do it:

  • Consciously blink every few seconds when using screens.
  • Perform 10 quick blinks, then close your eyes for 5 seconds.
  • Repeat 3 times.

✅ Benefit: Prevents dry eyes, improving comfort during long matches.

4. 20-20-20 Rule for Eye Strain 🖥📱

Improves: Reduces digital eye strain

🔹 How to do it:

  • Every 20 minutes, look 20 feet away for 20 seconds.

✅ Benefit: Reduces eye fatigue, keeping vision sharp for extended play.

5. Palming for Eye Relaxation 🖐💆

Improves: Reduces eye fatigue

🔹 How to do it:

  • Rub your palms together to create warmth.
  • Close your eyes and gently cup your palms over them (without applying pressure).
  • Hold for 30 seconds.

✅ Benefit: Relieves eye strain and refreshes vision, keeping your focus sharp.

6. Pencil Push-ups for Focus & Convergence ✏️👀

Improves: Ball tracking & sharp focus

🔹 How to do it:

  • Hold a pencil at arm’s length.
  • Slowly bring it toward your nose while keeping the image single and clear.
  • Stop when it starts to blur, then move it back and repeat.

✅ Benefit: Strengthens eye convergence, which is essential for tracking fast-approaching balls, volleys, and serves.

7. Eye Rolling for Flexibility 🔄👁

Improves: Peripheral vision & reduces stiffness

🔹 How to do it:

  • Look up and roll your eyes clockwise for 10 seconds.
  • Repeat counterclockwise.

✅ Benefit: Expands your range of vision for better court awareness.

8. Visual Scanning & Tracking 🔍🏃

Improves: Awareness & anticipation

🔹 How to do it:

  • Pick an object in the distance.
  • Scan the entire court using only your eyes—keep your head still.

✅ Benefit: Enhances spatial awareness, allowing for better positioning and decision-making.

9. Brock String for Depth Perception 🎾🔗

Improves: Depth judgment & accuracy

🔹 How to do it:

  • Attach one end of a string to a doorknob.
  • Hold the other end under your nose with small beads spaced along the string.
  • Focus on each bead, ensuring you see a single, clear image.

✅ Benefit: Helps judge ball speed & distance, crucial for volleys and net play.

Final Thoughts: See Better, Play Better! 🔥

Just like footwork, technique, and strategy, vision training is a game-changer in tennis. By incorporating these simple exercises into your training routine, you’ll track the ball better, react faster, and improve your overall performance.

Hip Mobility: Faster Footwork & Injury Prevention

/in , /by

Footwork Starts at the Hips

Tennis is all about movement—whether you’re sprinting for a drop shot, loading up for a powerful serve, or changing directions in a baseline rally. But did you know your hip mobility could be holding you back?

If your hips are tight or weak, other muscles will compensate, leading to:
✅ Muscle imbalances
✅ Pain and stiffness
✅ Overuse injuries from your lower back down to your ankles

Poor hip mobility makes it harder to maintain balance, react quickly, and generate power in your shots.

What’s Tightening Up Your Hips?

If your movement feels restricted, here’s what could be causing it:

✅ Sitting too much – Long hours in a chair shut down your glutes, overwork your hip flexors, and leave your lower back stiff.
✅ Poor standing posture – If you favor one leg more than the other, you could be unknowingly overloading your joints.
✅ Lack of dynamic movement – Static stretching isn’t enough! You need active mobility drills and strength training to unlock full range of motion.

How to Unlock Your Hips for Tennis

A five-minute daily routine can improve hip mobility, reduce injury risk, and enhance footwork. Try these simple yet powerful exercises:

🔥 1. Forward & Backward Leg Swings – Loosen up your hip flexors & hamstrings before practice.
🔥 2. Seated Internal Rotations – Improve rotational mobility for more fluid groundstrokes.
🔥 3. Hip Controlled Articular Rotations (CARs) – Boost range of motion for explosive movement.
🔥 4. Side Planks with Hip Abduction – Strengthen abductors for better lateral stability.
🔥 5. Single-Leg Squats & Reverse Lunges – Build strength and balance for sudden directional changes.

Footwork + Mobility = Tennis Success!

Mobility training isn’t just about avoiding injuries—it’s about moving better on court. Combine these mobility exercises with footwork drills like the crossover step to improve:

✔️ Speed
✔️ Balance
✔️ Reaction time

💡 Pro Tip: Check the soles of your shoes. If one side is more worn out, you’re favoring one leg, which means your hips are imbalanced!

🎯 Start small, stay consistent. Just five minutes a day can transform your movement, prevent injuries, and give you the edge over your opponents.