Breaking the Injury Cycle: Anisimova

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Breaking the Injury Cycle: Anisimova

Amanda Anisimova knows what it feels like to carry expectations. At just 17, she reached the French Open semifinal and was hailed as the next American star. But soon after, her world turned upside down when her father and coach died unexpectedly at 52. Her motivation faded, and injuries began to take over her career.

Last night, she reached her first Wimbledon final after beating world No.1 Sabalenka 6-4, 3-6, 7-5. Behind this result is not just her talent but the work of her physio, Shadi Soleymani, who Anisimova credits with a key role in turning things around.

Who is Soleymani?

Soleymani grew up in Sweden, played college tennis in Canada and the US, and trained as a chiropractor with a focus on biomechanics. Before joining Anisimova, she worked with Zheng Qinwen who made a Grand Slam final and won Olympic gold.

Breaking the Cycle of Injury

When Soleymani started working with Anisimova, she noticed something crucial. Amanda was stuck in a loop many athletes know too well:

  • Ongoing pain stopped her from training properly

  • Rest led to loss of fitness and conditioning

  • Competing without preparation caused reinjury

Soleymani assessed her body thoroughly and found weaknesses down her left side, which takes most of the load from serving and backhands. There was scar tissue and muscle imbalance that no one had properly addressed.

“Most of the fitness work she was doing was just putting muscle on top of damaged tissue, covering up problems rather than fixing them,” Soleymani explained.

She used targeted massage and therapy to break down scar tissue, then introduced flexibility and strength work to build stability from within. This wasn’t about quick fixes. It was about giving Amanda a solid base so her body could handle the demands of professional tennis again.

Soon, Amanda went from only being able to practice 50 minutes before pain set in to training up to 3 hours pain-free. This gave her the confidence to trust her body again and train the way she needed to perform at her best.

More Than Just Physical Treatment

Soleymani’s support went far beyond injury treatment:

  • She noticed Amanda was drinking too much coffee and not enough water, which was affecting her sleep. Cutting out coffee after 6 pm improved her recovery.

  • While Amanda’s vegan diet was healthy, Soleymani encouraged her to add more dark vegetables and proteins like fish or chicken to maintain her energy for long practices.

  • She adjusted training loads around Amanda’s menstrual cycle to optimise strength and recovery.

Each morning, Soleymani assessed her and worked with her strength and tennis coaches to plan the day’s sessions based on what her body could handle.

The Evolving Role of Physios

Today, physios on tour do far more than treat injuries:

  • They help players move efficiently and reduce the risk of injury

  • They integrate with strength and tennis coaches to build effective, realistic training plans

  • They provide daily support in what is often an intense and isolating sport.

My Own Story

Physios and massage therapists are also a key part of my Tennis 4 Life program.  I make regular visits to see Dave and Nerrisa at Trident in Brookvale. They’ve been instrumental in keeping this old dog on court for the past 15 years.  Before that, when we lived in California and competed in the US Nationals – on hard courts, no less, which are really tough on the body – it was Ken and Wilma at the Palisades Tennis Club who kept me going.

Wrap: What This Means for You

You don’t need to be aiming for Wimbledon to benefit from a sports-trained physio or massage therapist.

Whether you’re competing in Badge, playing social doubles, or simply wanting to keep your body moving well into your later years, having someone skilled to treat niggles before they become injuries, improve your movement, and keep you pain-free is invaluable.

Regular treatment can help you:

  • Release tight muscles before they turn into injuries

  • Improve mobility and balance to move better on court

  • Recover faster after matches or training so you stay fresher

  • Identify small weaknesses before they develop into long-term problems

Too often, players are told that with rest, injuries like tennis elbow will heal themselves. But rest alone rarely fixes the underlying cause. Without proper treatment and guided rehab, pain often returns as soon as you pick up your racket again.

Investing in a good physio or massage therapist is one of the smartest decisions you can make for your tennis life.

Determination: The Real Centre Court Lesson

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Determination: The Real Centre Court Lesson

Two days ago, Mirra Andreeva lived her childhood dream.  She debuted on Centre Court, defeating Emma Navarro in front of her idol Roger Federer.

The next day, she was living it up – sunhat on, poster in hand, cheering for her coach Conchita Martinez at a legends match.

But on Wednesday, reality struck.

When Your Best Weapon Fails

In her match against Bencic, Andreeva’s world-class backhand – usually her weapon of choice – failed her at crucial moments.  She missed sitters, netted routine backhands, and dumped volleys long in tiebreaks that decided the match.

Bencic, the Tokyo Olympic gold medalist from Switzerland who is playing her first season after giving birth to her first child, matched Andreeva shot for shot in a duel of hard, spinning power that turned in the final moments of both sets. It ended with Bencic charging into her first Wimbledon semifinal 7-6(3), 7-6(2), where she will play Świątek.

Yet Andreeva’s reflection wasn’t soaked in defeatism.

The Determination Mindset

“The first thing that I’m going to practice is, I don’t know, I’m going to play a thousand tiebreaks. Unless I win one, I’m not going to be happy.”

Faced with heartbreak, Andreeva chose the path of growth.

Lessons for Competitive Players

Key takeaways:

  • Losing close is data. It tells you exactly what to practice next.

  • Regret is fuel. Missing her backhand in tiebreaks didn’t break her – it gave her clarity on her training priorities.

  • Enjoy the grind. Even after heartbreak, she joked about the kilos of strawberries she ate that week. Perspective matters.

  • Determine your response. You choose whether disappointment drives you forward or leaves you stuck.

Whisperer Reflection

Next time you choke in a breaker or your signature shot fails under pressure, remember Andreeva.

Don’t fear tight matches.  Seek them out. Play a thousand tiebreaks until you master them.

That’s determination – not the confidence to never fail, but the refusal to let failure define you.

Keep showing up, keep learning, and keep evolving.

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

The 80% Rule – Temper Power with Percentage

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The 80% Rule – Temper Power with Percentage

Rune learned a powerful truth from Djokovic:

“Never go beyond 80% on rally shots.”

Why follow the 80% rule?

When you swing at 80% effort on rally shots:

  • Your strokes stay repeatable under pressure
    At 100%, technique often breaks down. At 80%, mechanics remain solid, even under stress.

  • You maintain better balance and timing
    Overswinging throws you off balance, delays recovery, and leaves you exposed for the next shot.

  • You reduce unforced errors
    Many errors come from trying to hit bigger than necessary, especially when rushed or tired.

The Psychology Behind 80%

Going for highlight-reel winners feels satisfying, but:

  • Matches are won by consistent, high-quality balls
    Players like Djokovic and Alcaraz build pressure by rarely missing, forcing opponents to crack.

  • Your opponent feels mental strain when you never give away free points
    This drains their confidence and tempts them into riskier decisions.

Practical Application

  • Hit rally balls at a controlled 80% effort
    Train yourself to value repeatability over power in rallies.

  • Reserve your 90–100% swings for clear finishing opportunities
    Accelerate fully only when the ball sits up and your on balance in your strike zone with court space open.

  • Focus on depth, shape, and footwork precision rather than raw power
    Heavy topspin with depth at 80% often does more damage than a flatter 100% missile with low margin.

Wrap

Temper your power with percentage.
Reliability beats recklessness – especially when the match is on the line.

Nadal’s Footprints at Wimbledon

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Nadal’s Footprints at Wimbledon

Rich noticed something fascinating at Wimbledon this week.  The court showed deep wear out wide on the ad side baseline – a clear sign of players running around their backhand to dictate with their forehand.

This is what we teach as the “Nadal Variation.”

What is the Nadal Variation?

The Nadal Variation refers to running around the backhand to hit heavy forehands from the ad side to achieve multiple tactical advantages:

  • Shift the contact point laterally
    Stepping wide into the backhand corner opens up sharper inside-out forehand angles, effectively targeting the opponent’s backhand side.

  • Create an inside-in threat
    From that same wide position, players can also redirect down the line (inside-in) to the opponent’s forehand, forcing them to defend both directions and stretching their court coverage.

  • Manage the court coverage trade-off
    While this move leaves the deuce side exposed, the aggressive geometry of the inside-out forehand often pins opponents back, preventing them from exploiting the open court.

Wear Patterns Tell the Story

Repeated use of this tactic creates visible erosion arcs out wide on the ad side baseline – silent evidence of how strategy shapes the surface itself.

Whisperer Reflection

Nadal’s influence isn’t just felt in titles won. His legacy is visible in the geometry of the game itself.

Next time you watch Wimbledon, look closely at those subtle wear marks. They aren’t just scuffs – they are the footprints of a strategic legacy, showing how the Nadal Variation has redefined baseline play for a generation.

Serve or Receive? Strategic Considerations

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Serve or Receive? Strategic Considerations

Isaac asked:

“Win the toss – do you like to serve first or receive? I chose to serve but my partner overruled me and said we are receiving, then threw the balls to the opposition.”

Your Options When You Win the Toss

When you win the toss, you have four choices:

  1. Serve – Sets the tone, builds rhythm, and applies immediate scoreboard pressure if you’re confident in your serve.

  2. Receive – Ideal if your opponents start slow or your team is strong on returns, giving you an early break opportunity.

  3. Choose Ends – Useful for managing sun, wind, or court conditions right from the start.

  4. Defer to Your Opponent – Allows you to react tactically to their choice while managing environmental factors to your advantage.

Factors to Consider

When deciding whether to serve or receive, consider these key factors to ensure your choice supports your strategy and confidence from the outset:

  • Your strengths and confidence levels
    Serving first builds proactive momentum.

  • Opponent tendencies
    Receiving can exploit early match nerves.

  • Weather, sun, and wind
    Choosing ends or deferring can optimise playing conditions.

In Badge Matches – Second Rounds

In second rounds of Badge, you often have a clearer understanding of your opponents’ strengths and weaknesses based on previous encounters. This makes your toss decision more informed and strategic:

  • You know who has a weaker serve under pressure.

  • You know who struggles to return heavy serves.

  • You’ve experienced how weather or court conditions affect play.

Use this knowledge to make a calm and confident decision that aligns with your team strategy.

Doubles Team Communication

In your situation, you chose to serve, but your partner switched to receive without discussion.

The secret to good doubles is, you guessed it: a strong partnership on court. Doubles is won by two players moving, thinking, and deciding as one.

It’s even better when both players have a rudimentary understanding of where to stand before each point begins. Doubles offers a huge advantage in that one player gets to start in a winning position before the point even starts – whether that’s at the net pressuring the returner or setting up for an intercept.

Importantly, putting doubles teams together based solely on UTR scores is not a good strategy. Doubles is always, first and foremost, about chemistry and building experienced teams. Two players with strong individual ratings but no tactical cohesion will rarely outperform an experienced, communicative pair who trust each other’s positioning, movement, and decision-making.

To avoid confusion and maintain unity, take 30 seconds before the toss to align with your partner. This builds trust, reinforces your tactical plan, and sets the tone for a focused match.

Discuss:

  • Preferred serving order – Who feels ready to serve first.

  • Match conditions – Sun, wind, court speed, and shadows.

  • Opponent tendencies – Who is vulnerable on serve or return.

  • Team mindset – How you want to start tactically and psychologically.

Wrap

Starting united ensures confidence, clarity, and optimal strategy from the very first point.

Wimbledon Exposes One-Dimensional Players

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Wimbledon Grass Exposes One-Dimensional Players

Wimbledon 2025 has delivered a brutal reminder: grass exposes incomplete games.

To succeed at the highest level, players need a toolbox of skills and tactical options that allows them to adjust to different playing surfaces and conditions. Grass courts demand versatility, while clay requires patience and endurance, and hard courts reward aggressive baseline play. Without the ability to adapt their game style, grips, footwork patterns, and shot selection, even top-ranked players find themselves exposed under pressure.

Seeds Fall Early – Why?

As the third round began, only 27 seeds remained out of 64. This isn’t random chaos. It’s the grass surface demanding adaptability, balance, and versatility.

Grass shortens rallies, making the first strike decisive. Players relying purely on big western groundstrokes find:

  • Their timing disrupted

  • Their balance exposed

  • Their footwork inefficiency punished

Top seeds like Coco Gauff, Jessica Pegula, and Alexander Zverev fell early despite strong seasons. Their losses reveal a clear pattern: single-dimensional styles struggle on grass.

Why the Big Western Forehand Struggles on Grass

The modern western or extreme semi-western grip forehand is designed to produce heavy topspin. It’s lethal on hard and clay courts where higher bounces allow players to swing aggressively up and through the ball.  But grass?

  • Keeps the ball low

  • Makes it hard for extreme grips to get under the ball effectively

  • Forces rushed swings or awkward adjustments due to compromised contact points

This is compounded by grass’s fast, skidding nature, which negates the time needed to wind up these forehands. Gauff’s loss is a prime example – her forehand grip couldn’t adjust to Yastremska’s low, fast aggression.

The All-Round Game Wins Wimbledon

Wimbledon is historically dominated by all-court players. Why?

  • They adjust grips seamlessly for low or high balls

  • They transition forward effectively, finishing points at the net

  • Their split-step timing and balance remain stable on slick surfaces

  • Their games are built on variety, not predictability – slices, volleys, flat drives, spins, and touch shots

Emma Raducanu’s upset win exemplified this. She took the ball early, stayed low, and redirected pace with precision. Grass rewards footwork quality and early contact more than baseline spin dominance.

Similarity with Manly Lawn

Wimbledon and Manly Lawn share a key characteristic: both surfaces play fast and stay low.

While Wimbledon’s natural grass is meticulously cut to create a skidding, slick bounce, Manly’s mod grass replicates this with its tight synthetic weave and low pile.

On both courts, the ball skids through quickly, demanding early preparation, strong balance, and compact strokes. Players who thrive on these surfaces are those who adapt with clean footwork, early contact, and versatile shot selection, as pure topspin games often get neutralised by the low bounce and rapid pace.

Takeaway for Competitive Players

If you aspire to be a complete player competing on all surfaces:

  • Develop an adaptable game with a wide variety of speeds and spins, much like Mirra Andreeva, to handle the changing bounce and pace of different courts

  • Refine your footwork, prep steps, and rhythm to maintain balance and timing under pressure

  • Prioritise early preparation to enable stable and efficient stroke execution

  • Enhance your net skills and volleying techniques, as finishing points early reduces exposure to awkward low balls and builds confidence moving forward

Djokovic: On Mentorship

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Djokovic: On Mentorship

Novak Djokovic recently gave an interview reflecting on the importance of mentorship. He spoke about how deeply he values passing on his knowledge to younger players.

His philosophy is simple yet powerful:

“What’s the value of knowledge if you don’t transfer it to the next generation?”

From Holger Rune learning that power isn’t everything, to Hamad Medjedovic being reminded to “believe in yourself more than your shots,” Djokovic’s quiet guidance runs through today’s ATP and WTA tours.

Mentorship Lessons from Djokovic

Build Before You Bang

He teaches first steps before first serves.

Footwork drills like prep steps, split steps, and multi-directional movement remain at the heart of his coaching. Balance and movement create the foundation for every match-winning shot.

Temper Power with Percentage

Rune learned that “never going beyond 80%” on routine shots builds reliability under pressure.

Often, consistent, high-quality balls win more points than occasional highlight-reel winners.

Mentor with Detachment

Like Djokovic, many teaching pros quietly understand the value of discipline and routine.

Your habits – daily stretching, mindful hydration, thoughtful lesson notes – create small moments of excellence that flow into your students’ games. Over time, these routines become part of the quiet wisdom you pass on, often without even realising it.

Share Without Fear

You know that sharing your knowledge never diminishes your worth.

Giving away your best insights keeps your mind sharp, your teaching evolving, and your love for the game alive – even as your students grow into players who may one day achieve things you only dreamed of.

Beyond the Lesson

Students absorb every drill, every tactic, and every small correction. Over time, they build games that go beyond what their mentors once played.

But for a teaching pro, there is no clash. There is only quiet pride, knowing your knowledge lives on in stronger, wiser, and more confident players.

Because in the end:  To teach is to remain timeless.

The Art of Returning Big Serves

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The Art of Returning Big Serves

Yesterday, Mpetshi Perricard fired the fastest serve in Wimbledon history – 153 mph (246 km/h) – and Taylor Fritz simply blocked it back deep.

On the women’s side, imagine Leylah Fernandez facing Aryna Sabalenka, who looks like she’s serving out of a tree. The ball explodes off Sabalenka’s racket from a towering contact point, giving Fernandez fractions of a second to prepare.

At our local Badge level, you’ll often face players with serves that feel uncomfortably big. Just ask Howie, Pam, or Coach Tim.  Back in my playing days, the record – with a wood racket – was 140 mph, and most of us could still get enough returns back to break serve from time to time.

Sure, the game is faster now with modern racket and string technology, but the principles remain the same.

Out of Your Comfort Zone

When facing big serves:

  • You’re slow to react

  • You struggle to move to the ball

  • Your eyes can’t adjust quickly enough to the extra pace

The result? You start guessing, and panic sets in.

How Do Better Returners Handle This?

Because the serve is so fast, the best returners don’t overreact.  Fritz simply moved his body out of the way and put his racket on the ball, absorbing the pace and giving it right back.

But to do this effectively, you need to read the ball, not just react. That has nothing to do with your racket – it’s all about anticipation. And yes, it can be taught.

Lorenzo Musetti, after facing Novak Djokovic, said:

“It seems like he knows minutes before where you are going to serve.”

This isn’t just talent – it’s reading ball tosses, body cues, patterns, and executing split-second decisions.

Keys to Returning Big Serves

  • No inertia
    Start moving with the ball toss to prime explosive first-step movement.

  • Reduce swing length
    Use block returns with soft hands, meeting the ball out in front without swinging.

  • Stay balanced
    Small, rapid prep steps keep your body aligned and ready to pivot or extend at the last moment.

  • Train anticipation
    Watch toss cues, shoulders, and racket face to pre-commit subtly.

  • Rehearse under pressure
    Simulate serve speeds in practice with coaches or partners to acclimate your visual and reaction speed.

Learning Progression

The first variation of developing these skills is learning how to poach in doubles.

That’s what you’ll often see us teaching on most Sundays – poaching at the net, before progressing to learn how to read volleys and serves.

Wrap

Returning the fastest serves isn’t about having faster hands.  It’s about anticipating before impact, staying balanced, and using the server’s power against them.

Because in tennis, as Wimbledon 2025 showed, the ball may travel at 153 mph…but the game is won by the speed of your mind.

Alcaraz: The Science Behind Turning Defense Into Attack

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Alcaraz: How the Crossover Step Flips Points

What really sets Carlos Alcaraz apart from his peers isn’t just his explosive power or creative shot-making. It’s his balance, and in particular, his mastery of the crossover step when defending in his backhand corner.

Why It Matters

A few times each match, Alcaraz finds himself deep in his backhand corner, defending against an opponent’s aggressive approach shot. In these moments, here’s what he does:

He turns his shoulders to the left, extends his right arm, and curves his racquet down and around the outside of the ball, slicing it crosscourt. But it’s not just the slice that makes this effective – it’s how he gets to the ball.

Source: Getty Images

Balance: The Secret Weapon

Most players use what’s known as “crabbing” to reach wide balls. They shuffle sideways, keeping their chest facing the court. While this feels safe, it comes with serious drawbacks:

  • It reduces speed, limiting how quickly they reach the ball.

  • It prevents proper weight transfer, weakening power production.

  • It disrupts balance, making it harder to recover or transition forward.

In contrast, Alcaraz uses a crossover step. He rotates his hips and steps his outside leg across his body line. This small technical difference has massive strategic impact:

  • He moves faster to the ball.

  • He maintains rotational force through the shot.

  • He recovers balance immediately, allowing him to explode forward into the next shot.

How It Flips Points

His defensive slice floats low from his opponent’s right to left. As it travels, Alcaraz regains his balance using the crossover step and charges forward.

In a split second, the point flips. His opponent, who was in full control, now faces a low, skidding ball with Alcaraz rushing in. Against most players, an average volley would win the point. Against Alcaraz, only an extraordinary volley keeps them alive.

Why It’s Devastating on Grass

On grass courts, this dynamic is amplified:

  • The ball stays lower, skidding through.

  • Movement requires exceptional balance and precise footwork.

As Alcaraz describes it:

“The movement is really tough, but when you get it, it’s kind of like you’re flying.”

Key Takeaways

The crossover step beats crabbing for:

  • Speed to the ball

  • Maintaining balance under lateral stress

  • Effective recovery for aggressive transitions

Alcaraz’s footwork isn’t just technical mastery – it’s a strategic weapon that transforms defense into attack within seconds.

Wrap

Next time you watch Alcaraz, focus on his crossover steps when he’s pushed wide. Notice how this single footwork choice sets up his devastating forward transitions.

It’s footwork that wins matches.

The Warm-Up Protocol

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Winter tennis requires smarter preparation.

The Warm-Up Protocol is a 9-minute dynamic routine built specifically for competitive tennis players. This isn’t just about injury prevention — it’s about unlocking your full range of motion and court movement from the very first point.

No equipment. No fluff. Just efficient, targeted movement to help you perform at your best.   Access the full routine here

Breath—The Final Frontier

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Breath: The Final Frontier

For the experienced tennis player, mastering endurance starts with mastering breath.

At a certain point in your tennis life, you stop chasing perfection and start chasing sustainability. Your strokes are reliable. Your instincts are sharp. You know the angles, the tempo, and the wisdom of a well-timed lob.

But here’s the quiet truth most players miss—especially those of us playing well into our 60s, 70s, and beyond:  It’s not your legs or even your heart that usually gives out first.  It’s your breath.

We spend decades perfecting our serves, footwork, and equipment, but very little time tuning the one system that touches every shot, every point, and every rally—the respiratory system. And that’s a missed opportunity.

Why You Feel Winded So Soon

Ever notice how you can start a match feeling great—resting heart rate in the 50s, legs loose—and yet just a few games in, you’re gasping for air at what seems like a modest 110 bpm?

That sensation isn’t random. It’s your body hitting VT1—the first ventilatory threshold. It’s the moment your breathing shifts from automatic and quiet to something more labored. It’s when oxygen demand suddenly outpaces supply. In tennis, this is where your rally length drops, your footwork gets lazy, and your partner starts carrying more of the load.

The problem? As we age, this threshold comes sooner.  The solution? We can train it.

Rethinking Breath: It’s More Than Inhaling

To manage this transition, you need more than strong lungs. You need breath awareness. You need a system that works with you, not against you.

Try thinking about your breath like this:

  • Before VT1, you’re in candle mode—burning clean, controlled energy.

  • At VT1, you’re shifting to a blowtorch—hot, powerful, but hard to sustain.

  • When you hear yourself breathing during a point, or can’t string five words together between serves, you’ve likely crossed that threshold.

Most players don’t recognize this line—let alone train to move it. But with a few simple changes, you can.

On-Court Tactics to Expand Your Breath

  1. Warm up slower than you think you need to.
    Try 5–10 minutes of hitting while breathing only through your nose. It’ll feel awkward—but it tells your heart and lungs to sync up before the match gets hot.

  2. Listen to your inner coach.
    Can you mentally or quietly talk yourself through shot selection during points? If not, your breath is ahead of your brain. Ease back.

  3. Reset between points.
    Walk slowly to the baseline, inhaling for 3 seconds, exhaling for 6. This trains your nervous system to recover like a pro.

Breath Training Off the Court

The work doesn’t stop at the net. Here’s how to improve your breath system away from matches:

  • CO₂ Tolerance Walking: Exhale fully, hold your breath, walk a few steps. Repeat. It builds breath control and resilience.

  • Box Breathing: 4 seconds in, 4 hold, 4 out, 4 hold. Trains focus under fatigue.

  • Pursed-Lip Exhales: Like blowing out a candle slowly—helps strengthen your diaphragm and calm your system.

Wrap

Breath isn’t the backup plan. It’s the baseline.
Train it. Trust it. Tune into it.
Because breath is the difference between burning out… and playing out your full game.
And if tennis has taught us anything, it’s that the long game always wins.

Protected: UTR Is a Reference—Not a Ruler

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The Grind Pays Off

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The Grind Pays Off: Why Spaun’s U.S. Open Win Matters

There are sporting moments that stretch beyond the trophy, and J.J. Spaun’s U.S. Open win is one of them.

On a drenched Oakmont Sunday, the grind told its story. Not the flash of a superstar, but the relentless rhythm of a journeyman. Spaun—stocky, unassuming, once nearly jobless on the PGA Tour—took on the game’s cruelest major and walked away a champion. Not by dominance, but by determination.

He Wasn’t Supposed to Win. That’s Why It’s So Powerful.

  • Spaun started golf hitting balls into a garage net.

  • He walked onto his college team.

  • He spent four years grinding on mini tours.

  • In 2024, he was missing cuts and nearly lost his card.

And then came the shift—not in swing, but in spirit.

No longer trying to “protect” his career, he just played. He embraced the “let the golf be golf” mantra, stopped chasing validation, and started swinging freely. What followed? Three top-10s, a secure tour card, and on June 16, a 64-foot putt that sealed a two-shot victory in the U.S. Open!

Why This Win Resonates

This wasn’t about being the best. It was about being brave enough to stay in the game. About weathering 10 missed cuts, soul-sucking self-doubt, and the pressure of feeding a family. Spaun’s win reminded us:

  • You don’t need to be the chosen one. You need to keep showing up.

  • The difference isn’t in talent. It’s in the refusal to quit.

  • Growth is non-linear—but grit is exponential.

The Agassi Grind: A Legend Forged in Pain

Andre Agassi once described his early years as “hell in paradise.” Trained relentlessly from childhood, Agassi burned out by his early twenties, only to fall to No. 141 in the world in 1997. But instead of walking away, he went to the minor leagues—the tennis equivalent of the mini tours—playing in remote Challenger events with no fanfare. And from that lonely grind came a second career. He climbed back to world No. 1, winning five more Grand Slams and proving that greatness isn’t just talent—it’s the ability to rebuild when no one’s watching.

The Tennis Echo Chamber: More Champions of the Grind

  • Stan Wawrinka was 28 before winning his first Grand Slam. Once a perennial quarterfinalist, he broke through by outlasting legends—claiming three majors by beating Djokovic and Nadal in finals.

  • Simona Halep lost her first three Slam finals, often criticized for being too fragile. But she doubled down on fitness, tactics, and mental strength. Her reward? Wimbledon and French Open titles built on persistence, not privilege.

  • Francesca Schiavone wasn’t on anyone’s list of Slam favorites. But at 29, she stunned the world by winning the 2010 French Open with grit, creativity, and fearless self-belief.

These stories show us something real: grinders may not win often, but when they do, it hits deeper.

Lessons for Any Competitor

Spaun’s story is a blueprint for anyone chasing long odds:

  • Embrace setbacks as lessons, not defeat.

  • Detach from outcomes and recommit to process.

  • Find joy in effort—even when results aren’t immediate.

As James Clear would say, “You do not rise to the level of your goals. You fall to the level of your systems.” Spaun’s system became about freedom, family, and letting go of fear.

Once You’ve Ground Long Enough—Magic Can Happen

That 64-footer wasn’t luck. It was every rep, every missed cut, every lonely hour on the range. It was a symbol that the journey doesn’t forget those who honor it.

So, keep swinging. Keep grinding. Because Spaun just proved—if you stay in the game long enough, your moment might just come.

The Science Behind Why We Play Not to Lose

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The Science Behind Why We Play Not to Lose

Something odd happens in competitive tennis matches.  Even experienced players—those who have drilled for years and won countless points with bold play—suddenly change. They stop playing to win and start playing not to lose. It’s easy to assume this is just nerves, but there’s more to it. There’s science behind that shift.

When the pressure builds, the human brain instinctively seeks out what feels certain, safe, and simple. We back away from risk not because it’s the wrong play, but because our brains are overloaded and looking for shortcuts. The bold strategy that felt automatic in practice suddenly seems too complex to trust.

In those moments, it’s not just your forehand that’s under stress. It’s your mental wiring.

The Oprea Study: Why Simplicity Feels Safer

Economist Ryan Oprea of UC Santa Barbara explored this exact phenomenon in a 2024 study. He presented participants with two types of choices:

  • One involved a classic risk scenario: choosing between a guaranteed reward or a riskier, potentially higher payout.

  • The other involved no risk at all—just a little math. Participants had to compare two guaranteed outcomes, but one was more mentally demanding.

Here’s the kicker: people avoided the complex choice just as often as they avoided the risky one, even though there was no uncertainty involved. The conclusion was clear:

The brain treats complexity the same way it treats risk.

Citation: Oprea, Ryan. 2024. “Decisions under Risk Are Decisions under Complexity.” American Economic Review 114 (12): 3789–3811. DOI: 10.1257/aer.20221227

Why This Matters on the Court

In tennis, complexity is strategy.

It shows up when you change direction mid-rally, go after a tough serve target, or take control on a tight point. These are high-payoff plays—but they also require fast, deliberate thinking.

When pressure hits, your brain wants to simplify. So instead of attacking the second serve, you block it back. Instead of aiming to the corner, you hit down the middle.

You don’t lose confidence—you lose bandwidth. And with it, your ability to make good strategic choices in the moment.

The Weekend Warrior Factor

This is especially true for the majority of players—those who balance tennis with jobs, families, and everyday life. If you’ve spent your week in meetings, solving problems, and making decisions, your brain is already fatigued.

By the time Saturday rolls around, your cognitive tank is half-empty. When the score tightens, you’re not unprepared—you’re just mentally spent. And that’s when the brain looks for the easiest option.

It’s not poor preparation. It’s human nature.

Training to Think Clearly Under Pressure

James Clear, in Atomic Habits, explains that we default to what we’ve repeated most often—especially when we’re under stress. The goal isn’t to fight your instincts, but to train better ones.

Here’s how:

  • Automate your decisions. Practice your go-to plays until they’re second nature.

  • Simulate pressure. Train with tiebreakers, sudden-death points, or start games at 30–40.

  • Use calming rituals. Breathing techniques, routines between points, or even the left-hand tennis ball squeeze can help reduce mental clutter.

  • Redefine what feels safe. Safe should mean familiar and practiced, not tentative or defensive.

Match Day Mindfulness

Arrive early. Get away from the noise. Give your mind space to reset.

Back when I played, I’d spend 20–30 quiet minutes in the locker room before a match—no hype, no distractions. Just quiet.

Today, many players walk onto court with headphones on. It’s not just a playlist—it’s protection. A way to create mental boundaries and preserve focus.

Stillness sharpens clarity. And clarity gives you the best shot under pressure.

The Real Opponent? Cognitive Overload

When the match tightens, most players don’t choke because they’re afraid to lose. They choke because their brain is exhausted—and simplifying feels like the only option.

But the best competitors train themselves to stay strategic when others retreat.  Not because they’re fearless. But because they’ve rehearsed complexity until it feels familiar.

Wrap

If you want to play to win under pressure, don’t just train your shots—train your brain.  Learn to embrace complexity, even when it feels uncomfortable.

Because the science says: you can!

How to Change a Stroke

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How to Change a Stroke

Changing a stroke is one of the toughest challenges in any precision sport. It’s not just about technique—it’s a complete shift in mechanics, mindset, and identity. The process is slow, frustrating, and often risky. Muscle memory resists, performance may dip, and the temptation to revert is strong. But when done right, the payoff can be game-changing.

Scottie Scheffler’s story is a blueprint. In 2023, the world No. 1 golfer couldn’t close tournaments despite being the best tee-to-green player on tour. His putting—once a fatal flaw—became a strength after he brought in Phil Kenyon, simplified his technique, switched to a mallet putter, and changed to a claw grip. By 2025, Scheffler was not just winning majors—he was dominating them.

Tennis has seen similar reinventions:

  • Roger Federer retooled his backhand in 2017 to counter Nadal’s topspin, leading to a career resurgence.

  • Rafael Nadal revamped his serve and return positioning under Carlos Moyá, extending his prime well into his 30s.

  • Carlos Alcaraz smoothed out his service motion before the 2025 season, improving pace and consistency.

  • Jannik Sinner adjusted his stance and preparation, unlocking more power and accuracy—key to his rise to world No. 1.

These stories all share the same process:

1. Diagnose the real issue — don’t guess or copy.
Use video and expert input to identify the actual flaw. Many players waste time changing what looks wrong rather than what affects outcomes.

2. Bring in expert help — adaptability and insight matter.
Work with coaches who tailor solutions to your game—not just general cookie-cutter mechanics. Their outside perspective helps you avoid chasing false fixes.

3. Simplify the change — focus on balance, timing, and feel.
Start with core fundamentals. Clean contact, balance, and fluid rhythm are the building blocks of every great stroke.

4. Modify equipment if needed — small tweaks, big returns.
A new racquet setup or grip adjustment can support better mechanics and feel. Like Scheffler’s switch to a mallet, or Federer moving to a 110 racket, equipment should match your new motion.

5. Rebuild identity and belief — use rituals and reinforcement.
You’re not just changing form—you’re changing how you see yourself. Use routines, cues, and positive self-talk to reinforce confidence in your new game.

6. Train under pressure — test it when it matters most.
Practice is just the beginning. To own the change, simulate match stress and play through it. That’s where new patterns get forged into reliable habits.

Wrap

Changing a stroke isn’t for the faint of heart. It demands clarity, commitment, and patience. But as Scheffler, Federer, and Sinner have shown, the reward isn’t just improvement—it’s transformation. Diagnose wisely. Train deliberately. Trust the process. That’s how players evolve—and how you can too.