Shake Off the Morning Rust

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Shake Off the Morning Rust

If you’re over 40, you’ve likely felt it — that morning stiffness in your hips, knees, or lower back that didn’t exist a decade ago.

For many experienced tennis players, it’s not a lack of skill or commitment that limits performance — it’s a body that’s slower to respond. The joints feel tight, movement isn’t as sharp, and recovery takes longer. But this isn’t just “getting older.” More often, it’s your body telling you it needs more consistent care.

You wouldn’t step on court with a broken string, right?  That would be unthinkable — no control, no consistency, no confidence.  So why start your day with stiff joints and locked-up movement?

You wouldn’t start a match without strings in your racket — don’t start your day without range in your joints.

The Silent Game-Changer: Morning Mobility

For years, I started the day feeling tight and sluggish — stiff hips, aching knees, and slow movement to the kitchen, let alone the court.  Everything changed when I committed to just five minutes of morning stretching before play.

And here’s why it works: your joints — especially synovial joints like the hips, knees, and shoulders — rely on motion to stay healthy. Movement stimulates fluid circulation, nourishes cartilage, and helps prevent stiffness and inflammation.

  • No movement = no lubrication

  • No lubrication = stiff, creaky, injury-prone joints

Prime Your Day in Five Minutes

Here’s the simple routine I use each morning — before tennis, before life gets moving:

  • Neck rolls & shoulder circles – awaken the upper body

  • Cat-cow stretch & thoracic twist – unlock the spine

  • Hip flexor lunges & seated hamstring stretch – release tension in hips and hamstrings

  • Calf raises & ankle rolls – prep your base for balance and footwork

It takes just five minutes. No equipment. No gym. Just intention.

Wrap: Respect the Gear That Moves You

You’d never compete with loose strings, a cracked frame, or a worn-out grip.  So don’t neglect the gear you can’t replace — your body.

Your joints are your primary equipment. Treat them with the same care you give your racket. Stretch. Move. Mobilize — daily.  Because a joint in motion stays in motion.

And a player with joint range plays longer, moves sharper, and stays in the game.

The Joy of a Hit

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The Joy of a Hit

As Coach Tim reminded me, there’s something quietly magical about two people on a court just having a hit.

There’s real beauty in the rhythm — in the simple joy of striking the ball cleanly, sweetly, again and again.

In the rush to compete, to grind out results, and climb rankings, many players miss this essential: the joy of the hit.

Why the Hit Matters More Than You Think

Most players train to win. They chase the scoreboard, the next tournament, the next edge. But in that chase, something vital can get lost — the pure, effortless joy of clean contact, the sound of a well-struck ball echoing under the open sky.

When you hit for the love of the hit, you reconnect with the original reason you picked up a racket in the first place. Not for validation. Not for rankings. But because there’s something deeply satisfying about rhythm, timing, and flow.

What You Miss When You Rush to Compete

  • You miss the feel — of how your body syncs with the ball.

  • You skip the rhythm — the meditative back-and-forth that builds control.

  • You bypass the flow — that sweet zone where time slows and every shot feels inevitable.

And ironically, you also stall your development. Rushing into match play too often engrains tension, over-hitting, and poor decision-making.

The Hit as a Mindset

Think of a hit session as movement meditation. Like a musician playing scales or an artist sketching shapes, the repetition isn’t mindless — it’s sacred. It sharpens your awareness, hones your balance, and tunes your nervous system to the pace of the game.

Make it part of your routine:

  • Start each week with a hit — no serves, no pressure.

  • Let go of outcome — focus on timing and feel.

  • Use it to reset after a tough loss or stressful match.

Wrap

So yes, hit with purpose. Train hard. Compete fiercely. But never lose sight of what the game gives you when no one’s keeping score.

Because the joy of the hit isn’t just a warm-up — it’s the heart of tennis.

Take time to return to it. Often.

Wet and Windy Forster Tournament – A Celebration of Tennis Togetherness

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Wet and Windy Seniors Forster Tournament – A Celebration of Tennis Togetherness

From the moment players zipped up their bags, the forecast signaled trouble. Flood warnings around Newcastle and statewide travel advisories loomed large. Yet, at Forster, the spirit of tennis—and of community—stood tall against the elements.

Thanks to the tireless leadership of Tournament Director Brian, and the ever-energetic Club Pro Jamie wielding a super soaker like a champion, the tournament found its rhythm against all odds.

Friday – Singles Before the Storm

Despite the looming weather, singles matches crossed the finish line on Friday, with players darting around squalls to complete play before the skies fully opened around 5pm.  A brief window, but a vital one.

Saturday – Rain, Rackets, and Random Draws

Saturday brought a fresh round of unpredictability. With official matches cancelled, a spontaneous community playoff took shape. At noon, names were drawn from a hat—giving everyone, from seasoned contenders to sideline legends, an equal chance to win!

A raucous, joyful crowd gathered, fuelled by a beautifully organized lunch courtesy of Julie, Sharon, Angela, and a dedicated crew of FTC volunteers. The courts may have been wet, but the spirit was soaring.

Sunday – Optimism in the Rain

With court playability checks at 7, 9, and 11:30a, Brian remained undeterred. Puddles were squeegeed, courts were prepped, and once again, the community came together for more playful pairings and another stellar canteen lunch.

Tennis resumed briefly after lunch, with two sets played across brackets—before the skies reminded us who was really in charge.

Monday – Sunshine, Sets, and a Spirited Finish

Finally, the rain gave way. Under clearing skies and warm sun, the tournament wrapped up with a gender-age, spirited series of matches. Players young and seasoned hit the courts side by side—proof that the love of the game spans generations.

While a few unfortunate injuries touched the older men’s group, the joy of play and community connection clearly won the day.

In the End, Tennis Was the Winner

Even if many didn’t get to play their scheduled matches, friendships were rekindled, new bonds were formed, and laughter echoed louder than any thunderclap.

Massive thanks go to Brian, Jamie, Julie, Angela, Sharon, and every single volunteer who turned a rain-drenched weekend into a triumph of community, resilience, and togetherness.

Here’s to next year—rain or shine!

Neutralizing the Banger: Playing Against Heavy Topspin Baseliners

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Neutralizing the Banger: Playing Against Heavy Topspin Baseliners

There’s a growing sameness on court today—younger players anchored behind the baseline, unloading with big western forehands and heavy topspin, point after point.

This style relies on rhythm, space, and time to build pressure through deep, kicking groundstrokes. It’s designed to push opponents back, control tempo, and create openings through repetition and attrition.

While effective—especially on slower surfaces—it’s also predictable. And when you understand the structure behind it, you can break it down without trying to match it shot for shot.

To play effectively against this style, you don’t need to match their pace. You need to disrupt their foundation.

Key Tactical Adjustments

1. Take Time Away
Move forward when possible. Early contact disrupts their rhythm and reduces the effectiveness of their topspin. Use compact strokes and target neutral zones to avoid unforced errors.

2. Keep the Ball Low
Topspin is most effective when the ball has space to rise and dip. By slicing, blocking, or volleying with a neutral racket face, you can keep the ball below their strike zone. Low balls limit their ability to accelerate up the back of the ball and generate heavy spin.

3. Use the Net Strategically
Approaching the net behind deep, well-placed approach shots—especially to their backhand—can force rushed passing shots. Volleys that stay low and neutralize spin make it difficult for them to respond with control or power.

4. Vary Tempo and Placement
Avoid falling into predictable cross-court banging exchanges. Mix in short angles, depth changes, and height variation. This forces the topspin player to adjust on the fly, which increases their error rate and breaks their rhythm.

Execution Over Power

Many players feel pressured to match the banging of a heavy hitter. In reality, consistency, timing, and tactical discipline are more effective. Avoid overhitting, maintain a compact swing shape, and prioritize early preparation.

Wrap

Heavy topspin baseliners can be difficult to play if you engage on their terms. By taking time away, keeping the ball low, and varying your shot patterns, you force them to adjust—something they typically don’t do well under pressure.

This approach doesn’t require extraordinary athleticism. It requires clarity, positioning, and consistent decision-making.

That’s what neutralizes power.

Pam Pulls Off a Forster Finish!

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Pam Pulls Off a Forster Finish!

New partner, rain delays, and a lucky dip win… still undefeated!

Pam’s back at it again — and this time, in Forster.

While the ladies doubles were washed out, fate had a different plan. With winners drawn from a hat, Pam ended up with a brand new partner she’d only just met. No warm-up, no pre-match chemistry — just straight into action.

The result? Still undefeated.
Clearly, spontaneity is Pam’s secret weapon.

Not even Mother Nature could stall her momentum. Watch out — this wildcard pair might just become the duo to beat.

Fathers, Coaches, and the Fragile Power of Bloodlines

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Fathers, Coaches, and the Fragile Power of Bloodlines in Tennis

D.H. Lawrence and Sigmund Freud made careers analyzing the undercurrents of family life—obsessions, rivalries, love twisted by proximity. But even they might have been stunned by the emotional chess match that unfolds when a parent becomes a full-time tennis coach on the pro tour.

It’s not just a family bond anymore. It’s a partnership under floodlights, fueled by expectation and exposed to global scrutiny. In that world, the line between unconditional love and professional accountability gets dangerously thin.

The Experiment: Tsitsipas and Ivanišević

In 2025, Goran signed on for a trial run with Stefanos Tsitsipas, a two-time Grand Slam finalist struggling to rediscover his form. Ivanišević, a Hall of Fame player and seasoned coach, saw potential—but he had one condition: Apostolos Tsitsipas, Stefanos’ father, had to step away.

It didn’t last long. After a few early losses and public friction over preparation and team culture, Stefanos returned to Apostolos. The emotional familiarity was too powerful to let go.

But that comfort comes with a price.

Bloodlines and Blind Spots

Tsitsipas’ career has been a case study in the dual edge of paternal coaching. Apostolos has spent a decade at his son’s side—traveling, training, and even micromanaging in-match tactics from the box. In 2024, Stefanos snapped, ejecting his father mid-match in Montreal, later blaming him for stagnation and a misfiring forehand. It was an ugly breakup. But less than a year later, he was back.

Why?  Because sometimes the person who raised you is still the one who knows you best—your rhythms, fears, moods, triggers. As Apostolos put it: “I can feel when his mindset starts changing.” That kind of closeness can be irreplaceable—or suffocating.

When It Works

Casper Ruud and his father, Christian, have found a rare balance. Their relationship is relaxed, peer-like. Between matches, they bond over golf, road trips, and shared jokes. Christian coached his son as a child, stepped aside during Casper’s development in Spain, and then returned—not as a controlling figure, but as a trusted guide.

Ben and Bryan Shelton offer another model. Bryan coached Ben through childhood and college, but only joined the tour full-time in 2023. Now, he’s more hands-off: letting fitness coaches run conditioning, skipping dinners so Ben can hang out with friends. The key? Trust and space.

And Alexander Zverev, coached by his father and brother, offers comic relief: “Off the court, I spend zero time with my father. That’s a starting point.” It’s a dynamic that works for them—but not without tension.

The Pioneers: Venus, Serena, and Steffi

This isn’t just a story of sons and fathers. Long before the Tsitsipas saga, Richard Williams was crafting something revolutionary with his daughters, Venus and Serena. He had no pedigree, no federation approval. But he had a vision—and a refusal to compromise.

His relationship with his daughters wasn’t flawless, but it was grounded in empowerment. When Serena eventually added coaches like Patrick Mouratoglou, it wasn’t rejection—it was evolution. Richard never left the foundation.

Then there’s Steffi Graf, who won 22 Grand Slams with her father Peter guiding her rise. But Peter’s controlling behavior, both on and off the court—including a scandal over mismanaged earnings—eventually forced a rupture. Graf kept winning, but she did so by stepping into her independence, privately and professionally.

What’s Really at Stake

These relationships all hinge on a central tension: autonomy versus guidance. As young adults, players need to make their own decisions—to mess up, to rebound, to own their process. But when Dad is coach, critic, and emotional anchor, that space can shrink.

Tsitsipas admitted as much after the breakup: “I’ve been feeling more in control of my own emotions… That’s what gives me the freedom of feeling more alive.” But then the losses piled up, and the freedom felt less like liberation and more like isolation. So he went back.

Wrap

The father-coach role isn’t inherently doomed—or destined for success. It depends on emotional intelligence, timing, boundaries, and a shared willingness to adapt. The best partnerships evolve. The troubled ones get stuck in childhood roles, replayed on match courts.

Even Freud might have needed a toilet break to sort this one out.

You Won. Now What?

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You Won. Now What?

After a match, while most coaches ask about the score, I’ve noticed you ask something else.

Most begin with, “Did you win?”   You begin with something deeper: “What did you learn?”

That small shift speaks volumes. Because it’s not just about the outcome—it’s about the insight. And that’s where real growth begins.

Why does that matter?

Because results fade—but learning endures. The scoreboard doesn’t define your worth. And chasing wins alone can leave even the most successful athletes feeling unexpectedly hollow.

It’s a lesson that reaches far beyond sport: if your sense of meaning hinges only on outcomes, you’ll constantly be chasing fulfillment that slips through your fingers. But if you root yourself in growth, in learning, in purpose—then every step, win or lose, becomes worthwhile.

That’s why this conversation—about the difference between goals and purpose—matters more than ever as a life lesson.

Even the Greats Ask: “Now What?”

That quiet question—“Now what?”—echoes across every corner of elite sport.

After reaching the pinnacle, many athletes describe not joy, but confusion. Aaron Rodgers, fresh off a Super Bowl win, asked himself: “Did I aim at the wrong thing?”  Michael Phelps, with 23 Olympic golds, admitted to post-Games depression: “Cool… Now what?”

Australian legends have lived the same story.

Ash Barty retired at 25 after winning Wimbledon and the Australian Open. Her words? “I’m spent… I know physically I have nothing more to give.”
Pat Rafter walked away from tennis while still at the top to prioritize family, later admitting the trophies didn’t anchor him.
Mark Philippoussis reflected that the real challenge wasn’t losing—it was figuring out who he was when tennis stopped being the answer.

Cricketers feel it too.
Adam Gilchrist spoke of the silence after retirement—the emotional vacuum that followed years of applause.
Shane Watson revealed how he had to uncouple his self-worth from his stats.
And Justin Langer, even after leading Australia to Ashes glory, found himself seeking fulfilment not in medals, but in mindfulness.

Even our greatest swimmers—Ian Thorpe and Grant Hackett—opened up about post-career identity loss. “You go from being on top of the world to not knowing what your place is anymore,” said Thorpe. Hackett echoed that the real fatigue came from redefining himself without the sport.

These aren’t stories of regret. They’re stories of realignment. Because when goals are finally achieved, identity often demands a new anchor.

Scottie Scheffler’s Honest Question

That’s why Scottie Scheffler’s pre-Open admission made headlines:  “Why do I want to win this tournament so bad?”

It wasn’t weakness—it was honesty. Just days before winning the Open Championship, the world’s top golfer revealed that success doesn’t truly fulfill him. Golf matters—but not more than his faith or his family. And standing on top of his sport, he dared to question the point of it all.  Yet despite those doubts, he still won. Not because he needed to—but because he had decoupled outcome from identity. That’s real freedom.

We recently wrote a column about Scheffler “finding a way” in the face of challenge—and Scheffler embodies that mindset. He trains with purpose, competes without ego, and finds meaning beyond the scorecard. His journey isn’t about perfection—it’s about staying grounded in what matters most.

The Difference Between a Goal and a Purpose

Performance psychologist Jamil Qureshi explains it this way:

“A goal is something you achieve.  A purpose is something you live.”

Goals are outcomes: Win the title. Break the record.  Purpose is process: Wake up with meaning. Grow through effort. Serve something bigger than yourself.

Goals end. Purpose doesn’t.

What Purpose Looks Like in Real Life

Olympic rower Helen Glover once believed that winning would make her “never sad again.” But when she crossed the finish line in London, she didn’t feel joy—just relief. The gold medal was too heavy for the moment to carry.

It wasn’t until her second Games that her mindset shifted. The focus moved from Can we win? to How good can we be?

Triathlon legend Alistair Brownlee had a similar experience. After winning Olympic gold, he kept training—not for a race, but because “it’s who I am.”

This is what it looks like when identity is grounded in purpose, not outcomes.

Train With Purpose (Not Just Goals)

So what does this mean for you, the athlete, the coach, the weekend player?

It means your value isn’t tied to the win. And your success isn’t just about reaching a target—it’s about how you pursue it.

Here’s how to shift from goal-chasing to purpose-living:

  • Anchor your habits in identity: Be the kind of person who shows up, no matter the result.

  • Create process goals: Move from “win X” to “train with full focus every day.”

  • Measure what you control: Effort. Attitude. Preparation. Not just outcomes.

  • Use failure as feedback: Let setbacks reveal your growth—not just your gaps.

  • Celebrate the path: Acknowledge the journey, not just the arrival.

As James Clear writes in Atomic Habits:

“You don’t rise to the level of your goals. You fall to the level of your systems.”

Wrap: What Really Stays With You

Most of us aren’t chasing Wimbledon titles or Olympic medals—but we’re all chasing something. A promotion. A PB. A personal transformation.

And when we finally reach the summit, we often whisper the same thing as the pros:  “Now what?”

That’s why purpose matters. Because it’s not just about the win—it’s about why you show up every day. It’s the effort you give, the character you build, and the meaning you create in the process.

So ask yourself:

  • What did I learn today?

  • Did I move with purpose?

  • Am I growing into the person I want to be?

Because when you live with purpose, every step counts—even the quiet ones.   And that’s a win worth chasing.

Reframe to Win: the Lionesses’ Masterclass

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Reframe to Win: Lionesses’ Masterclass

“We have to play Jimmy Parker, the No. 1 player in the world. I’ve never beaten him.”  My doubles partner dropped this gem just before a U.S. Senior Nationals final. Pam, standing within earshot, chirped back:  “Don’t you mean Jimmy Buffet?”  Dave blinked. “Oh,” he said.  We laughed. The mood shifted. The pressure melted. The rest is history.

That’s the power of reframing.

What Is Reframing—and Why Does It Matter?

Reframing is the art of changing your mental perspective on a challenge.  Instead of seeing a match as a looming threat, you see it as a puzzle, a chance, even a joke.  Pam’s offhand quip turned a fearful story into a laughable one—and with that, our tension vanished.  But this isn’t just about clever lines. Let’s look at a masterclass in reframing: England’s Lionesses at Euro 2025.

“New England”: How Wiegman Reframed

Sarina Wiegman’s genius wasn’t just tactical—it was psychological.  After their 2022 win, most would have called 2025 a “title defense.”  Not Wiegman. She renamed the campaign: “New England.”  Not a repeat. A new challenge. New energy. New purpose.

Even as key players withdrew and the team opened with a loss, Wiegman stuck to her mindset:  Don’t cling to what was. Step into what can be.

What We Can Learn as Competitive Players

Reframing is more than positive thinking. It’s strategic mental repositioning.  Here’s how to use it on court and in life:

  • Change the narrative: From “We’re underdogs” to “They’ve got more to lose.”

  • Reassign meaning: “I’ve never beaten him” becomes “He’s never played this version of me.”

  • Break the tension: Humor disarms fear. Use it.

  • Reset the identity: Just like Wiegman’s “New England,” redefine your mission: New season, new rules.

Takeaways You Can Use Right Now

  • Pre-match nerves? Squeeze a tennis ball with your non-dominant hand for 10–15 seconds. It reduces overthinking and re-centers motor control.

  • Feel overwhelmed by past losses? Visualize yourself as a clean slate player—habit expert James Clear calls this “identity-based change”.

  • Partner tense before a big match? Try a light comment or quirky cue—maybe even “Jimmy Buffet.” Disrupt the spiral.

Wrap: It’s Not Always About Skill

Whether you’re facing the No. 1 in the world or coming off a painful loss, the story you tell yourself matters.  Reframing isn’t denial—it’s weaponized perspective. It’s the mental jiu-jitsu that turns doubt into belief, fear into flow.

Sometimes, the best strategy isn’t hitting harder.  It’s thinking different.

Manly Men’s 7 Training Recap – July 27

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Manly Men’s 7 Training Recap – July 27

Solid follow-up today after yesterday’s strong win over the third-placed team. That result moved us up to third on the ladder—a great step forward. The energy carried into today’s session, where we focused on building confidence, clarity, and chemistry under pressure.

1. Learning to Really Watch the Ball

It sounds simple, but watching the ball—really watching—is a skill. Today we trained visual discipline: tracking the ball early off the strings, using peripheral vision to stay aware of opponent positioning, and refining our cross-over-step timing to maintain balance..

Key point: We don’t just react to the bounce—we read the seams to really watch the ball.

2. Volley Essentials: Eyes Front, Elbows Free

Volleys demand a unique kind of focus—your eyes must adjust from tracking the ball at a distance to reacting up close in a split second. It’s at that critical moment that many players instinctively turn their head away—but that’s exactly when you need to lock in.

We practiced:

  • Keeping the ball in front of our eyes

  • Starting with your elbows free of your body.

  • Catching volleys out in front, with soft hands

Takeaway: Visual discipline and proper form at the net can boost volley success by up to 80%.

3. Groundstroke Control

We drilled deep-to-deep rallying—the key to controlling the point from the back of the court. The focus: consistency, depth, and body balance.

4. King of the Court: Groundies + Volleys

To tie it all together, we played King of the Court, blending volleys and baseline play into basic doubles patterns. Great energy, great reps.

5. Playing Better Doubles with the Magic Diamond

Doubles isn’t two singles players sharing a side—it’s about team movement and court coverage.

We trained in the “Magic Diamond” formation:

  • Smart staggered positioning

  • Poaching lanes

  • Net pressure without overexposing gaps

Smart doubles starts with smart geometry.

6. Doubles Twist: St. Andrews Cross

Looking to shake things up? We introduced the St. Andrews Cross strategy to create movement confusion and open the court. It’s fun, disruptive, and keeps your opponents guessing.

7. Closing with Tiebreaker Strategy

We wrapped the session by reinforcing our tiebreak routine—staying mentally centered, using cues and breathing to lock into rhythm when the match is on the line.

For more information on strategies and drills covered today, see the following links:

The Science Behind the Quiet Eye

How to Really Watch the Ball in Tennis

Volley

Elevate Your Doubles Strategy: Play Smarter, Not Harder

Doubles: St. Andrew’s Net Strategy

What Is Your Pre-Serve Routine?

How to Really Watch the Ball in Tennis

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How to Really Watch the Ball in Tennis

Stats don’t lie. Over 90% of tennis errors stem from not truly watching the ball. That number might seem exaggerated—until you break down what it actually means.

Most players see the ball in their peripheral vision, but they’re not watching it. Seeing is passive. Watching is intentional. It’s about tracking the ball with purpose, depth, and anticipation. And it’s one of the most overlooked, yet most critical, skills in high-level tennis.

To build this skill, you need more than just advice. You need mechanics. Here’s how to turn visual tracking into a trained performance habit.

Use Both Eyes — Break the Dominance Trap

Many players unconsciously rely on their dominant eye. That creates imbalance and limits depth perception—especially when tracking fast or spinning balls.

You can train both eyes to work in sync:

  • Patch the dominant eye during warm-up drills to strengthen the non-dominant side.

  • Use our ball can exercises to practice using both eyes—not just the one your brain prefers.

Depth perception, tracking accuracy, and timing all depend on full binocular function. One lazy eye costs you clarity, especially at speed.

Learn more about eye dominance

Watch the Seams — Focus on What Matters

The best players don’t just track the ball. They zero in on the seams.

That level of visual focus does several things:

  • Sharpens timing by forcing precise eye discipline.

  • Enhances contact quality by narrowing focus to the ball’s spin and rotation.

  • Anchors attention under pressure, reducing mental noise.

You can develop this focus by shadow swinging with a suspended ball. Try to follow the seams as the ball swings, and then replicate that focus during hitting sessions.

Seeing spin isn’t a magic trick—it’s a skill that starts with your eyes.

Move Your Eyes, Not Your Head

Turning your head to follow the ball is too slow and disrupts your balance. Every fraction of a second counts—so lead with your eyes, not your neck.

Train your eyes to move quickly and independently:

  • Practice rapid eye movements between fixed points off-court.

  • In practice, notice if you’re turning your head to follow shots—then adjust.

This alone can buy you precious time, improve footwork efficiency, and help you stay balanced through transitions and recovery.

Sync with Prep Step and Cross-Over Step

Elite vision only helps when it’s aligned with movement.

  • Use your prep steps to keep balance and mobility while watching the ball in detail.

  • Execute your cross-over step as your opponent strikes, so your eyes and body arrive at the next move together.

When your vision and footwork are synced, anticipation improves dramatically. You’re no longer reacting—you’re reading and moving early.

Wrap: Eyes First, Body Follows

If you want fewer mishits, better timing, and smarter court coverage, train your vision like any other weapon in your game.

Most players don’t lose points because of bad technique—they lose because their eyes are late, lazy, or misdirected.

Train both eyes. Watch the seams. Let your eyes lead.

What Is Your Pre-Serve Routine?

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What Is Your Pre-Serve Routine?

The serve is the only shot in tennis where you have complete control before the point begins. It’s your chance to set the tone, dictate strategy, and apply pressure right from the start. Establishing a consistent pre-serve routine is one of the simplest ways to improve your focus, composure, and execution under pressure.

The Serve: Your Moment of Mastery

Unlike the unpredictable rhythm of rallies, the serve gives you total command. Nothing happens until you initiate the point. That means you have the opportunity to be deliberate—deciding where you want the ball to land, visualizing the spin and trajectory, and committing to your motion.

Biomechanically, this is where the setup dictates the outcome:

  • Palm up on the toss allows the scapula (shoulder blade) to release upward, lifting your body into the strike.

  • Knuckles up collapses the tossing arm, pulling the shoulder down and breaking the chain before you even swing.

  • In the trophy position, strings should face the sky—this opens the shoulder into external rotation, preloading it for the whip-like release.

Respect the serve. Practice it like it’s the foundation of your game—because it is.

The Two-Serve Structure Reflects the Challenge

Tennis is one of the few sports that gives you two chances to get your serve in. That’s because it’s incredibly complex: blending power, spin, timing, and precision in one motion.

  • The first serve is your opportunity to go on the offensive, using pace or placement to gain the upper hand.

  • The second serve is a test of both biomechanics and psychology. To hit it confidently, you need a reliable toss and a racket drop that flows naturally—no stiffness, no hesitation.

A strong second serve comes not just from mental toughness but from trusting the mechanics you’ve rehearsed.

Bouncing the Ball: Ritual and Rhythm

Some players bounce the ball three times. Others bounce it six or more. The number doesn’t matter—but consistency does. Those bounces aren’t just physical movements; they’re psychological anchors.

Use each bounce to get mentally and physically in sync. Think of it as your body rehearsing balance and rhythm before you send the toss skyward.

The Pause: Settling into Execution

After your final bounce, take a short pause—just one to three seconds. This isn’t idle time; it’s the moment to:

  • Center your breath

  • Steady your posture

  • Feel your balance

This pause is where biomechanics and mindset intersect: if your body is still, your toss will rise clean, your scapula will release upward, and your shoulder will be free to whip. Too short, and you rush. Too long, and you lose rhythm. Find your tempo.

Loading Tempo: Fast vs. Smooth

Your loading phase—the transition from ready position to upward motion—should reflect your athletic strengths.

  • A quicker load favors players with natural explosiveness and fast-twitch timing. It can generate more pace, but it demands precision.

  • A slower load suits players who value rhythm and control. It builds consistency, though it may sacrifice raw speed.

Biomechanically, both tempos work—as long as you keep the toss palm-up and the racket strings skyward in the trophy. Those two details ensure your shoulder mechanics stay efficient regardless of rhythm.

Building a Routine That Works

A strong pre-serve routine should be:

  • Personal: Tailored to your rhythm and mental process.

  • Consistent: Repeated the same way each time to build reliability.

  • Focused on mental and biomechanical cues: A trigger for clarity and execution under pressure.

Typical steps may include:

  • Deep breath behind the baseline to center yourself.

  • Visualization of your serve target and desired outcome.

  • Grip check to ensure your hand is set correctly (usually continental).

  • Rhythmic ball bounces to establish tempo and focus.

  • Short pause in ready position to commit mentally and keep your toss palm-up, racket strings skyward.

The goal is simple: clear your mind, commit to your target, and trust your motion.

Wrap

The serve is more than a stroke—it’s a biomechanical and psychological advantage waiting to be claimed. A strong pre-serve routine anchors your mind and body, ensuring your toss, shoulder motion, and racket angle align every time. In a sport where margins are razor-thin, that consistency can be the difference between holding serve or giving it away.

Own the moment. Use your routine to step into each point with purpose—and with biomechanics on your side.

Walking, Biking, Swimming or Tennis: How They Compare for Your Health

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Walking, Biking, Swimming or Tennis: How They Compare for Your Health

A major new analysis in The Lancet Public Health just debunked the 10,000-step rule. Turns out, the real magic number is around 7,000 steps a day — and this level of moderate movement is enough to slash your risk of death by 47%, cut dementia risk by 40%, and significantly reduce the chances of heart disease, diabetes, and cancer death.

But what if walking’s not your cup of tea?  Let’s break down the comparative benefits of walking, biking, doubles tennis and swimming — using the new walking data as the baseline and extrapolating from there:

Comparative Health Benefits: Walking, Biking, Swimming & Tennis

Activity Effort Equivalent Time/Distance Key Health Benefits Plateau Point
Walking Baseline (7,000 steps) ~3.5 miles (6 km) or 30–40 minutes 47% lower mortality, reduced dementia, diabetes, cancer, depression risk ~7,000–8,000 steps/day
Biking Moderate Zone 2 cycling ~5–6 miles (8–10 km) or 30 minutes Matches 7,000 steps in energy burn and cardio benefit 60–90 mins/session or 150–300 mins/week
Doubles Tennis Light to moderate intensity play 45–60 minutes per session Cardiovascular, balance, cognition, agility, muscle tone, social engagement 1–1.5 hrs/session or ~5–7 hrs/week
Swimming Steady, moderate lap swimming 30–45 minutes or ~1,000–1,500 meters Full-body cardio, low joint impact, improves endurance, strength, and lung capacity ~45–60 mins/session, 3–5 sessions/week

All four activities offer substantial health benefits, with walking 7,000 steps per day serving as the benchmark for longevity and disease prevention. Biking, doubles tennis, and swimming can deliver equivalent gains when practiced at moderate intensity and duration. While pushing harder or longer may improve performance or fitness, most of the protective health benefits level off within a moderate weekly range.

To further distinguish these activities, it’s worth highlighting that while all offer strong cardiovascular and longevity benefits, tennis stands out for its added layers of physical, cognitive, and social engagement—factors that contribute meaningfully to overall health, especially as we age.

 Unique Health Benefits of Tennis

Tennis provides a broad spectrum of health benefits that extend beyond the cardiovascular and longevity advantages common to walking and biking. Its distinctive combination of physical, cognitive, and social demands make it a highly effective activity for overall well-being. Key benefits include:

  • Cognitive Health: Enhances brain function through rapid decision-making, coordination, and strategic play, supporting long-term neurological resilience.

  • Balance and Agility: Improves stability, reflexes, and coordination, reducing fall risk and supporting functional mobility.

  • Muscular and Skeletal Strength: Engages major muscle groups and promotes bone density through weight-bearing, high-impact movements.

  • Social Engagement: Encourages regular interpersonal interaction, which is linked to reduced depression and improved emotional health.

  • Neuromuscular Speed: Sharpens reaction time and motor control, key for aging populations seeking to maintain independence.

Tennis uniquely integrates physical exertion with mental and social stimulation, positioning it as a standout activity for comprehensive health and healthy aging.

Citation

Ding D, et al. Daily steps and health outcomes in adults: a systematic review and dose‑response meta‑analysis.
The Lancet Public Health, July 2025. An analysis of 57 observational studies involving over 160,000 adults found that walking 7,000 steps per day was associated with a 47% lower risk of death, and also significantly reduced risks of cardiovascular disease, cancer death, dementia (~38–40%), depression, Type 2 diabetes, and falls

Vale Big Tony

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Vale Big Tony

Yesterday, we gathered to celebrate the life of Big Tony — a man whose presence was as solid and generous as the cliffs he loved to climb.

A schoolteacher, bushwalker, climber, and proud father — we met Tony and Jackie on a trip through the Kimberley in 2019. What an adventure that was: four-wheel driving the rugged Gibb River Road from Darwin to Broome, often sleeping on the ground, gazing up at the endless night sky, sharing stories and laughter beneath the stars.

The service at St Stephen’s in Kurrajong, nestled in Tony’s beloved Blue Mountains, was packed to the rafters. The hall overflowed with ex-schoolmates, canoe club members in their bright turquoise jackets, climbers, travelers, and friends from every chapter of his life. A full house for a full life.

Jackie, his beloved wife of 41 years, was the steady heart of the day. Steph, their daughter, delivered a deeply moving tribute — eloquent, brave, and loving. As Rob whispered, “a hard act to follow.” Andrew, Tony’s son, was ever-present — in the recollections, in the warmth of those around him, in the legacy his dad leaves behind.

Wildflowers filled the church and later  at the wake at the Kurrajong Bowlo, a fitting echo of the wild beauty Tony loved so dearly.

Both of us felt embraced by the community, and honored to be part of such a meaningful farewell.

Rest well, Big Tony. You lived large, loved deeply, and reminded us all to look up at the stars a little longer.

Reinventing Mixed Doubles: A New Era at the US Open

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25 Teams Enter Reimagined US Open Mixed Doubles Championship

A total of 25 teams have officially entered the reimagined US Open Mixed Doubles Championship.

On July 28, the top eight teams will earn direct entry into the main draw—not for their doubles prowess, but based purely on their combined singles rankings. That’s right—no track record as a team, no doubles chemistry required. Just individual star power.

This format flips the script, spotlighting raw talent and high-profile names over tested partnerships. It’s less about traditional doubles strategy, more about marquee matchups and unexpected pairings. In short, it’s part tournament, part celebrity exhibition.

The remaining eight teams will be selected via wild card, with announcements coming soon. If you thought mixed doubles was all finesse and teamwork—think again.

US Open Mixed 2025

US Open 2025

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Event Title: 2025 US Open – Grand Slam in NYC
Dates: August 24 – September 7, 2025
Location: USTA Billie Jean King National Tennis Center, Flushing Meadows, NY
Surface: Hard Court (DecoTurf)

Overview:
The 2025 US Open kicks off Sunday, August 24, for a 15-day stretch of Grand Slam action—marking the first weekend start in tournament history. Fans can expect electrifying matchups, revamped mixed doubles, and marquee finals on September 6 (Women’s) and 7 (Men’s).

Key Highlights:

  • Extended format: First-round matches now span Sunday–Tuesday.

  • Mixed Doubles: Two-day format with 16 teams and $1M prize pool.

  • Open Pride Day: August 28 celebrates inclusivity in tennis.

More Info & Tickets:
Visit the official site: usopen.org