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?

Mastering the Three Pillars of Tennis Development

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The Complete Player: Mastering the Three Pillars of Tennis Development

Hitting, playing, and competing in tennis are often misunderstood as one and the same. But each represents a distinct pillar of development, demanding specific skills, targeted training, and a progressive shift in mindset.

Mastery in one phase does not automatically guarantee success in the next. To become a complete player—one capable of winning at higher levels—you must intentionally grow through each stage, refining your technique, deepening your tactical awareness, and building the psychological resilience to perform under pressure.

Statistically, the progression narrows dramatically. Roughly 60 to 70 percent of players never move beyond the first stage. They strike the ball well but lack a strategic framework. Around 25 to 30 percent evolve into competent players who understand point construction and tactical variation. Only a small elite—perhaps five to ten percent—reach the third stage, where they can consistently execute under match pressure and adjust in real time.

The same pattern exists in coaching. An estimated 70 to 80 percent of tennis instruction remains focused on stroke production. While technical fluency is necessary, fewer coaches offer the kind of tactical guidance and psychological training required for true competitive development. Less than ten percent of coaches prioritize performance training that bridges the gap between knowing how to hit and knowing how to win.

Stage 1: Learning How to Hit the Ball

This is the technical foundation that supports everything that follows. The goal is to develop repeatable, efficient strokes and movement patterns that can stand up under the physical and time demands of competition. Key training elements include:

  • Clean contact and repeatable swing paths

  • Basic footwork patterns: cross-over step, split step, first step, recovery

  • Consistent contact point and spacing

  • Lower body balance and weight transfer mechanics

  • Use of simple, structured drills: basket feeding, shadow swings, and controlled hitting

  • Focus on body control, not power or deception

This stage emphasizes volume and repetition to build coordination, rhythm, and muscle memory.

This is the least glamorous phase, but also the one that determines whether you’ll be capable of rising to the next level.

Stage 2: Learning How to Play the Game

Once a player can reliably control the ball, they enter the second stage—learning how to play. This is where stroke production becomes decision-making.

Players begin to recognize tactical patterns, construct points, and manipulate tempo and geometry. They learn to adapt to different styles and surfaces while developing a playing identity, whether as an aggressive baseliner, counterpuncher, or all-court competitor. Training becomes more live-ball oriented, with scenario-based drills and feedback loops focused on intention, not just execution.

Stage 3: Learning How to Compete

The third and final stage—learning how to compete—is the most elusive. It’s the stage where players must perform their best when it matters most.

Here, the emphasis shifts to mental routines, emotional regulation, and psychological warfare. Players learn how to manage nerves, handle momentum swings, and recover from adversity.

Tools like breathing techniques, visualization, pre-point rituals, and methods such as the left-hand tennis ball squeeze—a proven technique to reduce choking under pressure—are implemented.

Training at this stage includes competitive sets, pressure simulations, and a deliberate focus on routine-building and decision-making under stress.

Ultimately, mastery in tennis is layered. A player with clean technique but no tactical understanding will lose to smarter opponents. A tactically sound player without composure will unravel in the clutch. And a mentally tough competitor without technical control will be limited in execution. True performance emerges only when all three pillars—hitting, playing, and competing—are developed together.

This progression is not automatic. It must be trained with purpose. The complete player builds the base, sharpens the mind, and hardens the edge.

No Singular Pathway: Player Development Needs Rethinking

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No Singular Pathway: Player Development Needs Rethinking

This year’s Wimbledon singles final between Jannik Sinner and Carlos Alcaraz showcased two of the game’s brightest players, each reaching the pinnacle through completely different development paths.

Their journeys illustrate an essential truth about tennis development: There is no singular pathway to the top.

Two Roads to Centre Court

Jannik Sinner – The Challenger Route

At just 13, Sinner left behind a promising skiing career to pursue tennis full-time with Riccardo Piatti. Unlike most juniors, he skipped the traditional pathway of ITF junior tournaments and moved straight into the Challenger circuit as a teenager. Facing experienced professional players early taught him resilience and forced him to adapt tactically under real match pressure. His game is built on efficient, linear hitting mechanics with exceptional balance and stability – foundations that allow him to take time away from opponents while maintaining control. In many ways, Sinner is very much an improved version of Djokovic, combining similar movement efficiency and defensive skills with even greater baseline firepower.

Carlos Alcaraz – The Integrated Junior-ATP Route

Carlos Alcaraz followed a more traditional yet equally demanding route. Under Juan Carlos Ferrero’s guidance, he dominated junior ITF events while gradually integrating Futures and Challenger tournaments into his schedule. His development prioritised explosive athleticism, heavy topspin aggression, and tactical versatility. Similarly, Alcaraz can be seen as an improved version of Ferrero, combining his mentor’s aggressive baseline style with superior volleys and a true all-court game. His style reflects the multidimensional demands of modern and future tennis, allowing him to defend like Nadal, attack like Federer, and seamlessly transition to net within the same point.

What Both Journeys Teach Us

Despite their different routes, Sinner and Alcaraz demonstrate the same core qualities required for success at the highest level:

  • Resilience under adversity: Both players have proven they can endure physical and mental challenges without losing focus or confidence.

  • Technical excellence built on balance and efficiency: Their strokes are not only powerful but mechanically sound and energy-efficient, enabling them to handle the intense demands of elite tennis.

  • A mindset centred on continuous improvement: Each player is deeply committed to analysing their game, refining their skills, and seeking even the smallest gains to keep evolving.

Comparing Today’s Game with Future Forecast

To coach players effectively for long-term success, it is crucial to understand how today’s game differs from what the sport will demand in the next decade.

Aspect Today’s Game Future Game
Physicality Fast, explosive, with high endurance Even greater multi-directional explosiveness, micro-recovery between points, and longer points at higher speeds
Strokes Aggressive topspin with linear hitting; backhand down-the-line as a key weapon Earlier contact to take time away, with seamless integration of slice, drop shots, and swing volleys
Serve Precision-based first serves, reliable kick second serves Hybrid serves with greater disguise and higher ace conversion without relying solely on speed
Return Compact, efficient swings for depth and placement Returns taken earlier, often from inside the baseline, with immediate transition to attack
Net Play Primarily a finishing tool after baseline dominance A routine tactical base, with players comfortable attacking behind aggressive returns and mid-court balls
Movement & Footwork Strong split steps, crossover recovery, balanced lateral and linear movement Faster deceleration-reacceleration, micro-adjustments under high speed, and low-gravity slides even on hard courts
Psychological Demands Resilience under pressure, confidence built through routines Stronger mental elasticity, the ability to reset focus mid-point, with cognitive training embedded in coaching
Training Methods High-intensity drills, periodised conditioning, match-specific simulations Integrated VO2 max development, neuromuscular efficiency, cognitive agility, and virtual-reality tactical training

Final Whisper

There is no single path to success in tennis.  Some players will thrive through national tournaments. Others will progress by challenging themselves against stronger, older players without focusing on rankings.

But one mindset remains essential:  Coaching must prepare them for the game that doesn’t exist yet.

This year, Sinner’s Challenger journey and Alcaraz’s integrated junior-ATP pathway led them to the same destination – Centre Court at Wimbledon.

For your players, the destination might be different, but the principle remains the same: When your coaching builds skills for the future game, your won’t just be ready – you’ll be ahead of the game.

For the Average Player: Focus Where It Counts

If you’re an average player, read this with your own development in mind. Many of these skills don’t need to be perfected – applying the 80/20 principle means focusing on the few key areas that will give you the greatest results with the least wasted effort.

Knowledge is power. Understanding where to direct your focus can make a real difference in your progress – not just in your tennis, but also in the confidence and life skills you build along the way.

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.

Boost Your Game on Two Wheels

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Tennis for Life: Boost Your Game on Two Wheels

Cycling isn’t just a great way to enjoy the outdoors — it’s also one of the best low-impact methods to build endurance and support your tennis performance. With a little structure, your bike rides can become a powerful cross-training tool that enhances your stamina, recovery, and movement on court.

Why Tennis Players Should Pedal

If you’re a competitive player, you already know how essential endurance is. Long rallies, back-to-back matches, and intense court time demand a strong cardiovascular engine.

Sports scientist Olav Aleksander Bu emphasizes the importance of increasing VO2 max and improving movement efficiency for peak performance — and cycling does both without putting stress on your joints like running can.

How to Turn a Ride Into a Tennis Workout

Start Smart

Begin with short, steady rides — aim for 20 minutes, three times per week. Ride at a pace where you can still hold a conversation. This builds your aerobic base, which is critical for lasting through tough matches.

Build It Out

Gradually extend one ride each week until it reaches 90 minutes. This long, steady effort mirrors the stamina needed to compete through a full three-set match.

Add Hills for Strength

Once a week, include a few gentle hill climbs. Ride up at a moderate, steady pace and coast down to recover. This improves leg strength and on-court endurance without overloading your joints.

Use Intervals to Build Toughness

To mimic the intensity and rest cycles of point play, try this six-week interval plan (one session per week):

  • Week 1: 5 rounds – 30 seconds hard, 1 minute easy

  • Week 2: 8 rounds – 30 seconds hard, 30 seconds easy

  • Week 3: 2 sets of 8 rounds – 30/30, with 5 minutes easy pedaling between sets

  • Week 4: 8 rounds – 1 minute hard, 2 minutes easy

  • Week 5: 5 rounds – 2 minutes hard, 2 minutes easy

  • Week 6: 5 rounds – 3 minutes hard, 3 minutes easy

These structured intervals simulate match conditions and help you recover faster between high-intensity bursts.

Final Serve

This winter, don’t just ride — ride with purpose. Your bike can be more than weekend fun; it can be a key part of your tennis preparation and performance.

Keep pedaling. Keep swinging.
Tennis isn’t just a sport — it’s a lifestyle.

Fast Feet, Strong Game: Why Juniors Should Skip

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Why Skipping Helps Your Tennis

Looking for a fun and effective way to boost your tennis fitness? Grab a skip rope. Skipping isn’t just for recess — it’s one of the best ways junior players can build speed, stamina, and sharp footwork.

Skipping helps develop the key qualities every young tennis player needs:

  • Quick Feet – For faster reactions and direction changes

  • Better Balance and Rhythm – For smoother, more controlled movement

  • Stronger Legs – For explosive starts and quick recovery steps

  • More Stamina – To stay strong through long points and matches

The best part? All you need is a rope and a bit of space.

Note for older players: If you have knee issues or joint concerns, skip with care. Keep the jumps light and low, and speak with a coach or physio if you’re unsure about how to start safely.

A Memory That Stuck

Coach Tim reminded me recently how our U.S. training sessions always included skipping. One moment I’ll never forget — Kilmeny powering through 3,000 skips in just 15 minutes. That kind of focus and grit stays with you.

Kilmeny Waterman went on to become a professional tennis player and accomplished coach, with a career spanning the WTA Tour and collegiate coaching at the University of Kansas and University of Wyoming. She was named Big 12 and ITA Central Region Coach of the Year in 2002 and was inducted into the USTA Missouri Valley Hall of Fame in 2019.

Easy Skipping Workouts

Warm-Up Routine

Do 2–3 minutes of easy skipping before hitting the court. Mix in regular skips, side-to-side hops, or single-leg jumps.

Footwork Circuit

Try this skipping set:

  • 20 seconds two-foot skips

  • 20 seconds side skips

  • 20 seconds fast skipping

  • Rest 1 minute

  • Repeat 2–3 times

Fun Challenge

Set a timer for 1 minute. How many clean skips can you do? Try to beat your score each week!

Skipping Tips

  • Keep your skips low and light — just enough to clear the rope

  • Stay on the balls of your feet, not your heels

  • Spin the rope with your wrists, not your arms

  • Try skipping to music to help find your rhythm

Make Skipping a Habit

Want it to stick? Keep your rope somewhere visible — by your tennis bag or near your shoes. Start with just 3 minutes a day. Over time, you’ll move faster, feel stronger, and stay sharper on court.

Skipping isn’t just a warm-up. It’s a simple, powerful tool for better tennis.
So grab your rope — and get skipping.