Welcome to the Superfit Tennis Blog

Warning: Regular reading of and participation in this blog may give you an unfair advantage by significantly improving your  Physical Conditioning and Mental Strength for Tennis. (This is especially true if you are participating in a Superfittennis Program)  

Benefits Versus Safety???


I guess that after I bashed this video they decided to take it down!

The video shows the Director of the International Performance Institute doing fitness for tennis at the tennis academy with Maria Shishkina who is one of the top junior prospects in the world. She has potential to become a junior tennis and perhaps a professional superstar. I need to emphasize that it is crucial for strength and conditioning professionals to focus on injury prevention first.  Parents truly must be aware and they are really the ones who must use common sense and look out for the welfare of their junior tennis playing children.

Standing on top of a stability ball may look really cool and look great in a tennis academy advertisement, but are you aware how unsafe it truly is? You get the same benefits and do excellent balance training without putting people at risk of a potentially catastrophic and career ending injury by having the player stand on a bosu ball(1/2 stability ball), balance discs, or a balance board? One must be extra cautious when doing physical training for tennis with a junior tennis player because their growth plates are not yet closed. There is just no excuse for this type of negligence in the fitness profession!  Notice that during the video the junior tennis phenom comes very close to smashing her head into a brick wall while chasing a soccer ball that goes over hear head… Holy cow!!! That had potential catestrophic consequences written all over it. It does not matter what credentials and degrees a strength coach has, they must be able to use some common sense when working with junior tennis players or. Should a fitness for tennis coach have kids do fast  feet drills in a fire pit?  Perhaps the fitness for tennis coache should do some reaction drills with an alligator’s mouth?   or……standing on top of a stability ball!!!

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Rafa Shows How to Create Space the Right Way!


When most people think of Rafael Nadal, they think of his explosive first step and incredible agility=(ability to quickly change directions with balance). Yes, Rafa has incredible first step explosion and agility. In this video you will notice another element of Rafa’s movement that separates his footwork for tennis from most other players. This video shows him grooving his strokes and hitting most balls towards the center of the court. Notice his feet. He is continually in motion as if he were doing a little dance. Now, notice that being in motion allows him to easily create space between him and the ball. Nadal is seemingly relaxed, never rushed, and never gets too close to the ball. Even when moving away from the ball he is able to lean into his shots! How often do you get too crowded to the ball?

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Strange benefit of doing fitness?


Until recently, I did not realize how much of a positive effect a fitness program for tennis had on one’s ability to have the endurance and focus that is necessary to get the most out of their technical training. Several players, parents, and coaches informed me of this benefit. When one participates in a fitness program for tennis everything appears to snowballs in a positive manner. Besides the obvious increased fitness for tennis, everyone becomes quite pleased about the improved technical results coming from the players increased focus, physical capability, and less need for breaks during technical training sessions.

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Top Reason to do Strength and Conditioning for Tennis


Improve Endurance? No!

Improve Power? No!

Improve Agility? No!

Improve Speed? No!

Improve Quickness/Footwork? No!

Before you write a bunch of f-bombs about me and my blog, let me explain to you that all of the aforementioned focal points of performance enhcncement are very importent for one’s game improvement, but “Injury Prevention Training” must be the #1 priority and is absolutely the most impotant tennis success factor.  Keep in mind that one should do injury prevention training aka “Prehabilitation” in order to prevent injuries and  at the very least help one recover much quicker from an injury. Yes, strengthening ones bones, tendons, and other connective tissue will keep away those nagging injuries.

Off the top of my head, the following are the most common areas of the body that can get injured while playing tennis:




hip flexor


lower back




(I wrote the above list quickly, and am sure to have left a few areas out!)

Just make sure that while you are improving your fitness, you are also focusing on keeping your body healthy throughout the year.

Please note that since there are really no built-in off weeks from competition in tennis, it is important that several strategic “off periods” are included in ones yearly schedule. These off periods are an excellent time for doing game improvement skill training as well as strength and conditioning for tennis.

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When To Train


Tennis is an extremely physically demanding sport. Therefore, you need to prepare for it by incorporating an effective fitness program for tennis into your total tennis training.  One oftentimes-confusing question is “What time of day should you do this?” There are (4) schools of thought for this. Let us examine each of them.

The 1st school of thought is to work out early in the morning before playing.  Working out prior to playing may make the player slightly fatigued for their playing session. This is not a bad thing. Here’s why: Since it is commonplace for players to be fatigued during tough matches, learning to push yourself while being a bit tired simulates this match play situation.  

            The 2nd school of thought is to workout after playing. Working out after playing can be tough both physically and mentally, but doing so can help the body become well adjusted to fatigued conditions that occur during match and tournament play.

The 3rd school of thought is to sandwich your workout between your morning and evening tennis sessions.  You will tend to be a bit fatigued for the workout, as well as the 2nd tennis session of the day.  Again, pushing the body and becoming adjusted to these slightly fatigued conditions can be quite helpful for those long tough matches.  Sandwiching your workouts will afford you the opportunity to play tennis in a fresh and slightly fatigued state on the same day.

The 4th school of thought is that it just does not matter.  Although we would tend to agree with this 4th school of thought, the time to play and perform fitness training for tennis should be a decision made by the player and coaches.  We train some players first thing in the morning, and we train others between tennis training sessions.  We also train clients after all of the tennis is finished for the day.  In all cases the players have greatly improved, thus our hands-on conclusion that the time of day you decide to do your physical conditioning for tennis doesn’t affect the results.  The decision should be based on the confidence a player has in a certain daily routine. Lastly, the decision may be based on the player’s daily school, work, and tennis schedule.

When you choose to do your fitness training for tennis or play tennis is up to you. Perhaps the most important things to remember when doing this amount of physical activity are proper fueling/nutritional habits and sleep. You must make certain to get a good night of sleep prior to taking part in a long day of strenuous physical activity. Although individuals vary in the amount of sleep they need, it is usually necessary to get approximately 8 hours of sleep at night. You should also pay careful attention to your nutritional habits and be certain to get enough complex carbohydrates and protein throughout the day.  No matter when you choose to train (tennis and physical), it is absolutely crucial to eat a meal high in complex carbohydrates as soon as you are done with your workout. This will help to replenish your muscle glycogen stores, which are necessary for energy and optimal performance. If you absolutely do not have time to eat after playing tennis or doing your fitness training for tennis, then a high complex carbohydrate containing sports drink should be consumed. We suggest that all of our clients to have a premixed complex carbohydrate drink , and bring it to the courts, or wherever their workouts take place.  As soon as they are done, they simply drink it on the way to the car.  It may also be a good idea to consume a carbohydrate containing sports beverage such as Gatorade™ or Endurox  during the tennis or workout session.

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This is a Good Example of Tennis Specific Movement Training


I am an advocate of this style of training. If you are not being pushed and practicing in this manner then you are simply not going to improve your on court movement. There are a few technical elements that I may change and I would add in some reaction drills to the mix, but all in all a great clip on tennis movement. I would also not allow players to be keeling over and showing that they are tired. I don’t care how tired they are. That is simply not good practice and if one shows that they are tired during matches it will simply give the opponent confidence to run you around some more.

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Fitness for Tennis Will Gives You a Mental Advantage


In our last blog post, we established that the most important reason for participating in training is to prevent injuries. Perhaps the second most important reason for training is the mental strength benefits you obtain. When a player improves their speed, quickness, agility, and endurance there are some definate psychological advantages for the player and disadvantages for their opponents. Advantages for the physically improved player include the ability to retrieve more balls and recuperate quicker between long matches and points.  When a player is able to recuperate better and feel fresher throughout long matches they are able to concentrate better througout the match and they do not have to feel a sense of urgency.  When players are not tired, they can think better and do not need to go for desperate shots in a feeble attempt to end points quickly. That usually equates to going for winners when one in in a defensive position. That for broke end the points as quick as possible strategy rarely works and usually equates to a quicker loss.  When a player is able to run faster and chase down more balls during a match they may actually shrink the court for the other player.  When a player plays against an excellent retriever, they oftentimes play out of their comfort zone and feel as if they have to hit balls closer to the lines. This usually leads to self-destruction!

Bottom line…………………..There are many advantages for you and disadvantages to your opponent when you are able to run down balls and feel fresher. It is not just about how good your strokes are!!!

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Won’t Playing Tennis Get Me In Shape For Tennis?


Why would someone need to do strength and conditioning in order to get in good tennis condition? Isn’t playing and practicing for tennis supposed to be the best way to get in shape for and fit for tennis? That may seem quite logical at first glance. Unfortunately, even players who train 5+ hours a day without doing other tennis specific physical conditioning may be in extremely poor match playing condition.   I am aware that this seems strange, but players who only practice and play tennis are in no way improving their physical fitness for tennis.  Will all types of off court physical training help my tennis?

After being extremely tired, overpowered, and or not able to effectively run down balls, players oftentimes come to the harsh conclusion that their fitness levels are just not allowing them to advance to the next level.  At that point of realization, a tennis player can choose to take several different paths. Some will lead them to extreme success and others will cause little or no improvement, or possible injury. Here we are going to look at three different training scenarios and their potential to either help or hinder performance.

Example 1:

A player may choose to run 3-5 miles/3-5x a week in an effort to gain more endurance and become more fit.  By doing this, the player may believe that they will have more stamina and a greater ability to endure long matches.  The reality of what players are actually doing is harsh.  Running these long distances will train players to move slower. How is this so? Well, all exercise physiologists and certified strength and conditioning specialists are well aware of the S.A.I.D. Principle.  S.A.I.D. is the acronym for specific adaptions to imposed demands.  All fine and good, but what the heck am I saying??? Simply stated, it means that you should train as you would play. Running 3-5 miles at a continuous pace, in a straight line, with no rest will train the legs to move slowly and the heart to beat at a continuous tempo.  A tennis match consists of many points that seldom last for more than 25 seconds  and have a rest period of 25 seconds between points and 90 seconds during changeovers. Therefore, doing repeated interval runs of 100-400 yard distances  with repeated agility work of (10-40 seconds) would be the best approach for the necessities of tennis. (anaerobic endurance, speed, heart rate spikes)

Example 2:

A player heads to the weight room and begins doing several machine exercises in an attempt to somehow magically  hit the tennis ball harder and handle pace better.  Although machines may have some place in a beginning strength program, they will not translate into the type of functional strength necessary for tennis.  Unfortunately, machines dictate a players range and motion of movements. Unlike machines, tennis strokes use many different muscles in various planes of movement.  A better idea for gaining functional strength for tennis is the usage of free weights and medicine balls, which will allow the user to utilize their own particular range of motion and several muscle groups that are specific to tennis during an exercise.

Example 3:

I know so many players who read about their favorite tennis professional and then over zealously attempted to copy an exact routine.  The player does this with the intention of getting into shape quickly. Unfortunately, they are usually not anywhere close to the fitness levels of Rafael Nadal or Roger Federer. Therefore,  copying one’s favorite players routine can at best lead to muscle staleness and at worst can lead to burnout or injury.  One should begin a program at their own pace. Preferably, they would want a customized or semi-customized program created for them after taking a fitness for tennis test.  Training should be tennis specific, specific to the players playing style, and specific to the players needs.

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Nice Medicine Ball Lunge Form


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No Player is Perfect


During this video, Dr. Patrick Cohn does an ALMOST PERFECT job of explaining why “Trying To Be Too Perfect” can negatively affect one’s tennis. He explains that setting expectations too high can lead to frustration. Also, when one tries and expects to always hit perfect stroke, frustration is inevitable. For the perfectionist, focus is usually set too much on stroke technique instead of strategy and just “letting go” and playing the game.
Listen to the advice Dr. Cohn gives about not expecting to hit perfect strokes and making any errors during the match. If you are one of those people who expects to be perfect during matchplay then look at the video shown below. The video shows some of the best players of all time hitting some of the worst shots of all time. Not only did these guys miss, but they hit some embarrassingly bad shots. Guess what? Even with those misses, they are the best of all time! If you expect perfection, you are only setting yourself up for disappointment and failure.
No player if perfect video sportspsychologytennis.com Patrick cohn

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