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Pre-Match Preparation


Safely prepare for your matches with these helpful tips.

Blister Care


Find out the best way to prevent blisters and keep your feet in top shape no matter how often you hit the court.

Heat Illness Prevention


Use these tips to help you stay healthy in the heat.

Post-Match Recovery


Learn the proper way to recover after your match, from how to cool down to what to eat post-match.


The Box Jump: Give your legs explosive strength

Ground strokes and volleys both start with a split-step, during which the muscles of the legs absorb the shock of touching down on the ground, and are typically followed by an explosive movement in one direction or the other. Here is the box jump, a great plyometric drill that will help train your legs for explosive movements. Read More

To the Core: A strong core can be key to tennis success

A strong core can help you stay injury-free and perform better. In every tennis shot, forces are transferred up from the ground through the core and to the upper body and racquet. To build a strong core, do exercises that focus on flexion, extension and rotation. Read More

Back Into It: Row your way to stronger serves and forehands

Muscular balance is a key to injury-free tennis. By exercising both muscles in the front and the back of your body, you can accomplish this goal. In addition, keep in mind that the muscles of the back of the shoulder and upper back are vital in the follow-through phase of the serve and forehand. Read More

Off Your Chest: Using a Medicine Ball for Upper Body Strength

The chest throw is an excellent exercise that requires only a medicine ball. The focus is on the pectoralis major, triceps, and serratus anterior. These muscles are engaged particularly during the upward or forward swing of the tennis serve, but they’re also used in most other strokes. Read More

Power Seat: Add more pop to your shots

Nick Bollettieri of the Bollettieri Tennis Academy offers a drill to help you add more pop to your shots, without a lot of physical stress. All you need is a chair and a partner to toss you tennis balls.​ Read More
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