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.

Coach Tim Asks: Are You Badge Smart?

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Are You Badge Smart?

Coach Tim asks: “Are you playing Badge Smart—or just playing Badge?”

That question stuck. Because in Badge, the scoreboard doesn’t just reflect talent. It reflects decisions.

The matches are long, tensions get high—and the difference between winning and losing? It often comes down to choices, not strokes.

It’s not about being the most talented player. It’s about being the smartest competitor.

Let’s break down the habits of players who play Badge Smart, not just Badge hard.

Don’t Try to Out-Bang a Banger

You’re up against a power hitter. You try to go toe-to-toe, matching pace for pace. But that’s their comfort zone—not yours.

Whisperer Tip: Change the rhythm. Roll it, slice it, hit a short ball, throw them a moonball. Disrupt their timing and force them to create pace on their own terms.

Avoid Shot Pattern Tunnel Vision

You’re in a groove with your favorite shot… until your opponent grooves right along with you. Predictability kills in Badge.

Whisperer Tip: Vary placement, height, spin, and tempo. Use short/long combos, wrong-foot shots, and off-pace junk to stay one step ahead.  If your partner hasn’t been crossing, ask them to. Give your opponents a new problem to solve.

Stop Feeding Their Sweet Spot on Serve

You keep hitting serves they love to return—and you wonder why you’re under pressure from ball one.

Whisperer Tip: Scout early. Serve to the weaker wing. Mix in body serves and change directions. Throw in a slow, spinny serve and see how they handle it. Serve to disrupt—not just to start the point.

Be Willing to Shift Gears

You’re down a set and still playing the same patterns. Your ego wants to prove they should work—but that’s not how matches are won.

Whisperer Tip: Badge Smart players adapt. Change your tactics. Try switching to tandem or Aussie formation. Make your opponent beat a different version of you in set two.

Only Come to Net With Purpose

You’re rushing the net, but not off anything that earns it. And now you’re a target instead of a threat.

Whisperer Tip: Time your approaches off a short ball, a deep return, or a serve +1 pattern. Or use different  doubles formations to create space.

Play to Your Partner’s Strengths

Even strong players can make a weak team if their styles clash. Mixing a baseline grinder with an eager net-crasher often leads to chaos—not chemistry.

Take Netto and Wilco—two seasoned players in a higher Badge division. They’re not winning on youth or explosiveness. What do they do? They play in sync. Classic serve-and-volley. Deep first volley. Net pressure. They move like a unit, not two soloists chasing different tunes.

But give Netto or Wilco a younger partner glued to the baseline, grinding out rallies with heavy topspin groundstrokes? The chemistry collapses. They lose their rhythm, their court positioning, their identity as a team.

Whisperer Tip: Find common ground with your partner. If they poach, you cover. If they hang back, you create space. Don’t force your style onto the team—build a game plan that suits both of you. In Badge, chemistry beats raw talent every time.

Bottom Line: Badge Smart Wins Matches

Being Badge Smart means thinking ahead—not reacting late.

It’s about strategic awareness, not ego. Tactical variety, not mindless repetition. Partnership synergy, not two separate games.

So next time you’re grinding through a Badge match, ask yourself:

Am I playing with intention—or just hoping it works?

Play sharp. Play smart. Play Badge Smart.

It’s 2025: The Raison d’Être of the Tennis Whisperer

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Welcome to 2025!

To our returning readers and the many new ones who joined us in 2024, welcome to The Tennis Whisperer! Let us reintroduce the purpose of this site and share what you can expect moving forward.

What We Offer

Here at The Tennis Whisperer, we focus on four essential areas of tennis:

  1. Real Fundamentals (Ask the Pro):
    Practical advice and techniques to sharpen your skills.
  2. Strategies (Whisperer):
    Advanced tactics for both singles and doubles play.
  3. Health & Injury Prevention (Tennis4Life):
    Tips to keep you in peak physical condition.
  4. Tennis News & Gossip (Goss):
    Updates from the tennis world.

We post periodically, with more frequent updates during Badge season or tournaments. Posts are inspired by match takeaways, training insights, or timely teaching moments from lessons and clinics. Not every post will resonate with every reader, but there’s always something valuable for those seeking to elevate their game.

Cutting Through the Noise

Let’s face it—there’s a lot of questionable tennis advice out there. Take, for example, the overhyped “windscreen wiper” groundstroke, which might do more harm than good. Many online sources rely on cookie-cutter coaching or a “copy my game” approach. While these methods may work for some, they often ignore that every player is unique.

Instead of imitating others, your goal should be to craft your game around your unique strengths. This approach ensures that your game reflects your abilities, harnesses your strengths, and feels authentic to you as a player.

Timeless Wisdom

Mercer Beasley, the legendary coach of tennis icons Ellsworth Vines, Wilmer Allison, and Frank Parker, distilled tennis fundamentals into three powerful principles:

  • Keep your eye on the ball.
  • Get your racket back as quickly as possible.
  • Move your feet.

These principles remain as relevant today as ever. They remind us that while tennis evolves, its foundation is timeless—a harmonious blend of physics, geometry, and psychology.

Let’s Make 2025 a Winning Year! 🎾

This year, we’ll continue exploring these timeless truths while diving deeper into the strategies and techniques that make tennis the beautiful game it is. Together, we’ll grow, learn, and enjoy thrilling matches!

Here’s to another year of tennis excellence!

Lindsey Vonn: A Case Study in Professional Resilience

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Lindsey Vonn: A Case Study in Professional Resilience

How athletes at any age can align habits, strategy, and identity for peak performance

Just as tennis has its global professional tour, so does alpine skiing. The World Cup Tour is relentless, demanding peak performance across changing terrain, weather, and pressure—and age rarely does athletes any favors.

So when Lindsey Vonn, at 41, returned to win a World Cup downhill race against the best in the world, it was nothing short of extraordinary. The equivalent in tennis? Imagine Navratilova reappearing to beat Sabalenka on center court. It wasn’t just impressive—it was instructive.

For serious tennis players, Vonn’s win is a masterclass in how to extend performance, manage change, and compete. Her return offers five specific lessons relevant to any high-level player, especially those navigating transitions: returning from injury, evolving their game, or extending a career into later years.

1. Preparation Is Reinvention, Not Just Recovery

Vonn’s result wasn’t a fluke. It was the product of deep, deliberate preparation.

She openly admitted she needed time to adjust to her equipment and rebuild her physical condition. She even brought in a new coach—former World Cup star Aksel Lund Svindal—to reset her approach.

In tennis, this underscores a broader truth: the off-season is not downtime. It’s development time. That might mean refining footwork patterns, installing more tactical variation, or experimenting with different racquet setups that better suit your evolving game.

2. Start Slow, Finish Strong

Vonn didn’t win by nailing the top section of the course. In fact, she started cautiously. But midway down, her speed surged—she closed with authority.

This mirrors the arc of many tennis matches. You don’t need to dominate early to win. Great players manage momentum, adapt to conditions, and finish with precision. The ability to reset mentally, adjust tactically, and execute late is often the true separator at higher levels.

3. Age Isn’t the Opponent—Outdated Systems Are

At 41, Vonn became the oldest woman to win a World Cup race. But this wasn’t about “defying age.” It was about designing a training system that suited her current reality—one that optimized her strengths and protected her body.

In tennis, where careers are now stretching into the mid-30s and beyond, success comes from intelligent adaptation: managing recovery cycles, focusing on efficiency, and training with a purpose. Sustainable success comes from well-built systems—not just lofty goals.

4. Identity Drives Behavior

Vonn didn’t come back just to compete. She returned because she still saw herself as a world-class athlete. Her behaviours—her daily habits, her training environment—reflected that identity.

For competitive tennis players, this principle is critical. Performance habits stick when they reinforce how you see yourself. If your identity is “I’m a focused, strategic competitor,” your behavior will align. Identity leads; outcomes follow.

5. Pressure Can Be Trained

On race day, Vonn delivered with a packed leaderboard behind her. The moment didn’t shrink her—it sharpened her.

This level of composure isn’t luck. It’s built. Tennis players can train the same skill: through prematch routines, pressure-specific drills, and techniques like the “tennis ball squeeze,” which has been shown to help maintain motor control under stress.

The ability to execute under pressure isn’t just mental—it’s methodical.

Wrap

Lindsey Vonn’s return wasn’t just inspiring. It was methodical. Strategic. Professional.

She didn’t rely on raw talent or nostalgia. She built a system. She clarified her identity. She prepared with intent. And she competed with purpose.

For high-level tennis players, her story isn’t just motivational—it’s a roadmap. Success at any age comes not from defying time, but from designing the right approach.

The Art of Practice

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The Art of Practice

The Repetition Mistake We All Make (And How to Fix It)

We get a lot of questions—and more than a few curious looks from passersby—about our unconventional training methods. Whether we’re using tennis balls, basketballs, ball cans, or other unexpected tools, people often ask: What are you working on?

Our approach uses building blocks to isolate and train various parts of the kinetic chain, helping players feel and control segments of movement that are often overlooked in more traditional training. This allows us to refine mechanics, enhance proprioception, and improve the quality of each phase of the stroke.

In many cases, these methods have evolved from pre-match locker room routines—simple, improvised drills aimed at sharpening awareness, balance, and feel just before stepping on court. Over time, we’ve brought those ideas into regular training because they serve a deeper purpose: building adaptability.

And that’s what this column is all about.

The Problem with Traditional Repetition

Most athletes have experienced the sensation of repeating a skill so many times that focus begins to fade. Instead of reinforcing technique, the repetition becomes mechanical—something the mind checks out of, even as the body goes through the motions.

This is the danger of block practice: performing the same movement in the same way, in the same context, over and over. While it may feel productive, it often leads to mental disengagement and stagnation rather than real skill development.

Wooden’s 8 Laws of Learning

John Wooden, the legendary UCLA basketball coach, once said:

“The eight laws of learning are: explanation, demonstration, imitation, repetition, repetition, repetition, repetition, repetition.”

It’s a powerful reminder of the value of repetition in mastering a skill. But repetition without variability can lead to diminishing returns.

Repetition is necessary. But for it to be truly effective, it must be paired with challenge, intention, and adaptability.

A Study in Variability

In a 2014 study by Hernández-Davo and colleagues, two groups of young tennis players practiced their serves across 12 sessions.

  • One group practiced serves in a traditional, consistent format.

  • The other group varied the task: serving from different locations, with different tosses, body positions, and orientations.

Findings:

  • Both groups increased their serve speed.

  • Only the variable group significantly improved accuracy—by approximately 18 inches closer to the target.

The takeaway is clear: variability did not undermine performance. It enhanced it.

Why This Works: Schema Theory

According to Schema Theory, the brain doesn’t develop one fixed program for each movement. Instead, it constructs a Generalized Motor Program (GMP)—a flexible blueprint that can be adapted to different conditions.

Each time an athlete encounters variation, they learn to adjust the parameters of this generalized program—such as timing, force, or trajectory—based on the situation at hand. This process, known as parameterization, is a key factor in developing adaptable and resilient skill execution.

Our training approach aligns with this framework. By using building blocks to isolate and train specific segments of the kinetic chain, we strengthen the athlete’s awareness and control over individual components of the movement. This targeted refinement allows players to understand not only what to adjust, but how to adjust under different match conditions—enhancing both the precision and adaptability of their motor programs.

Implications for Tennis Practice

Improving consistency doesn’t always mean repeating the same action in precisely the same way. More often, it involves developing a flexible, adaptive movement system—one that can respond effectively under pressure, fatigue, or varying match conditions.

Examples of effective practice variation might include:

  • Serving from different positions on the baseline or with varied toss heights

  • Groundstrokes hit from different court zones, with adjusted spacing, spin, or tempo

  • Volleys practiced at different heights or from compromised positions (e.g., off-balance, mid-recovery)

  • Footwork drills performed on unstable or changing surfaces to challenge coordination and balance

  • Ball-watching drills that emphasize early tracking, clean visual pickup, and eye discipline through contact

  • Match simulations in shifting environmental conditions (wind, sun, poor footing)

  • Occasional equipment changes, such as using a different racquet or string tension to challenge proprioception and feel

The goal isn’t to perfect every variation. Rather, it’s to enhance your ability to make real-time adjustments—developing a more stable, consistent game by strengthening your adaptability across a range of scenarios.

Match play is ultimately a test of adaptation. Conditions shift, opponents adjust, and momentum swings. The player who has only trained in predictable, controlled environments often struggles to respond. This is why the mechanically trained player—precise in practice but rigid in competition—frequently falters under pressure. Adaptability, not perfection, is what holds up when the stakes are high.

And along the way, don’t hesitate to add a little fun to the mix. Variation not only sharpens your game—it can also make training more engaging, which in turn increases the likelihood that you’ll stick with it over time.

Wrap

True consistency is not about replicating the same movement flawlessly. It’s about being able to adjust, improvise, and respond under changing conditions.

Repetition still matters—but repetition with variability is what builds a resilient, adaptable athlete.

Train with this in mind, and your game won’t just be more reliable. It will be ready for anything.

Growing Older with Duncan

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Growing Older with Duncan

Why the post-match beer hits differently these days

As the song goes, “I want to have a beer with Duncan, ‘cause Duncan’s me mate.”

I’ve always loved that line. There’s something simple and perfect about it. After a match, beer with your mates is the punctuation mark at the end of a good tennis story. Laughs, debriefs, maybe a little trash talk — and a cold one to wrap it all up.

But lately… it hasn’t hit the same.

The banter is still good. The friendships still solid. But the beer? Not so much. I’ve caught myself wondering why that is — and now, I’ve got some answers.

Here’s What the Biology Says

A recent article unpacked what age does to our relationship with alcohol. The science is sobering — but enlightening.

1. More Intoxication, Less Enjoyment

As we age, we lose muscle (which stores water) and gain fat (which doesn’t). Since alcohol is water-soluble, it hits harder — but feels less rewarding. A 2022 study showed that older drinkers feel just as tipsy as younger ones at the same BAC… but enjoy it less.

2. Hangovers Get Meaner

Aging slows liver function and blood flow, letting toxic by-products like acetaldehyde linger longer. The result? Stronger headaches, nausea, palpitations — and longer recoveries.

3. Sleep Takes a Hit

Older adults already wrestle with sleep due to circadian shifts and other factors. Alcohol makes it worse — relaxing the throat, disrupting oxygen flow, and fragmenting deep sleep. Even non-drinking nights can be affected due to ongoing disruption of GABA and melatonin signaling.

4. Amplified Aging Effects

Regular alcohol use compounds inflammation, memory lapses, and medication interactions — all of which become more relevant with age.

How to Keep Sharing Beers with Duncan

You don’t have to ditch the ritual. You just have to adjust it:

  • Sip, don’t slam. Let your body pace itself.

  • Hydrate. Alternate with water or sports drinks.

  • Snack. Food slows down alcohol absorption.

  • Skip the nightcap. Protect your already-fragile sleep.

  • Opt for quality. One good beer can beat three average ones.

It Was Never Just About the Beer

The real ritual isn’t the drink — it’s the mate. The bond. The decompression after competition. The shared grin over a tough tie-break or a fluffed overhead. Beer just happened to be the sidekick.

So maybe the beers get lighter. Or fewer. Or maybe it’s just water next round.

But Duncan’s still me mate.

And that’s the part that matters most.

MLTC AO One Point Slam

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Coach Tim is running the AO One Point Slam competition for MLTC on Sunday, 7 December.
Entries close Thursday, 4 December.

[Enter here]

Dampeners 101: What They Do (and Don’t Do)

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Dampeners 101: What They Do (and Don’t Do)

They’re small, cheap, and everywhere — from junior racquets to Grand Slam show courts. But what do vibration dampeners actually do?

Here’s everything you need to know about these little accessories that spark big opinions.

What Is a Dampener?

A vibration dampener is a small rubber or silicone insert that fits between the main strings, usually near the racquet’s throat. It comes in all shapes — circles, worms, smiley faces — but the idea is the same: change the way your racquet feels and sounds at impact.

What a Dampener Does Do

Mutes the Sound

The most immediate effect of a dampener is that it changes the sound when you hit the ball. Instead of a high-pitched “ping,” you get a lower “thud” or “pop.”  For many players, this makes contact feel more solid or satisfying. For others, it’s just less annoying.

Softens Stringbed Feedback

A dampener can reduce the string vibration that travels into your hand — especially on off-center hits. This doesn’t affect the frame’s vibration (which is what reaches your arm), but it can make the stringbed feel less “buzzy.”  If you’re sensitive to feel or want a quieter, smoother experience, a dampener can help.

Improves Focus for Some Players

The reduced vibration and quieter sound can help some players feel more in control or less distracted. It’s often more about psychology than physics — but if it calms your nerves or boosts confidence, it’s doing its job.

What a Dampener Doesn’t Do

Does Not Increase or Reduce Power

Dampeners have zero impact on power. They don’t change how the strings rebound or how much energy transfers to the ball. Any “power boost” you feel is placebo.

Does Not Prevent Arm Injuries

This is a huge myth. Dampeners do not reduce frame shock or protect against tennis elbow. That vibration comes from the racquet, not the strings.

If you’re concerned about injury or comfort, look to:

  • Softer strings (like natural gut or multifilament)

  • Lower string tension

  • Flexible racquets with large sweet spots

  • Sound biomechanics

Does Not Change Spin or Control

Your spin and control come from your technique, string type, tension, and racquet setup — not from a dampener.

So, Should You Use One?

Use a dampener if:

  • You dislike the “pingy” sound of contact

  • You want to reduce string vibration or hand buzz

  • You play better when your setup feels quieter or more solid

Skip it if:

  • You prefer full feedback from the strings

  • You rely on the sound of contact for timing or rhythm

  • You’re already using a setup that feels soft enough

Wrap-Up: A Feel Thing, Not a Fix

A dampener doesn’t make you hit harder, spin more, or protect your elbow — but it might make your racquet feel better.

And in a game where confidence, rhythm, and mindset matter as much as mechanics, that’s more than enough reason to use one.

For the Tennis Whisperer, though, we teach players to watch with their ears — to use the sound of the ball coming off the strings as a real-time indicator of timing, clean contact, and energy transfer. In that context, a dampener defeats one of the most valuable forms of feedback.

Dampeners don’t change the physics of your shot — just the experience of it. 

How Polyester Strings Revolutionized Tennis

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How Polyester Strings Revolutionized Tennis

In 1997, Gustavo “Guga” Kuerten exploded onto the scene with a forehand that looked — and felt — like the future.

What few knew at the time was that his whip-like strokes weren’t just about style or talent. They were powered by something far less obvious: polyester strings.

A quarter-century later, polyester has become the standard across the tennis world — from tour pros to local club players. The shift has reshaped how the game is played and how we build our strokes, strategies, and even our racquet setups.

But is poly right for your game? And how can you use it without compromising comfort or control?

What Polyester Strings Changed

Before poly, most players used natural gut — a soft, powerful string with incredible feel but poor durability. Polyester introduced a completely different profile:

  • Tension stability: Poly strings hold their tension longer, giving more consistent response over time.

  • Spin-friendly response: Their slick surface allows the strings to snap back with force, dramatically increasing topspin.

  • Control over power: Their stiffness makes the stringbed feel “deader,” allowing players to swing bigger without the ball flying long.

Guga was among the first to adopt this tech in the 90s — and he built his entire game around it. That decision helped propel him to three French Open titles and the No. 1 ranking.  Within a decade, nearly everyone followed suit.

Why Use Poly Today

Even at the club level, polyester offers clear advantages:

  • Confidence to swing harder without fear of overhitting.

  • More margin through spin, allowing players to aim higher over the net and still bring the ball down inside the lines.

  • Greater consistency, especially in baseline exchanges.

If your game is built around topspin, aggressive groundstrokes, or rallying from behind the baseline, poly can be a game-changer.

Caveats and Customization: Making Poly Work for You

Despite the benefits, polyester isn’t a one-size-fits-all solution.

1. Stiffness and Arm Health

Poly strings are inherently stiff — and that can be tough on the arm, especially for older players or those with slower swing speeds.

Solution:

  • Use a lower tension (around 45–50 lbs) to soften the feel and expand the sweet spot.

  • Choose a soft poly if comfort and injury prevention is a priority.

  • Opt for a thinner gauge (e.g., 1.20 mm vs 1.30 mm) to increase string “bite” and feel — thinner strings deform more, creating more spin and comfort, though at the cost of some durability.

2. Hard vs. Soft Poly

Not all polyester strings play the same. There’s a wide range:

  • Hard Polys (e.g. Babolat RPM Blast, Luxilon ALU Power): Built for spin, durability, and control — but can feel harsh.

  • Soft Polys (e.g. Gamma Live Wire, Tecnifibre Ice Code, Yonex PolyTour Air): Designed for greater comfort and playability, mimicking some of the power and feel of gut.

If you’re new to poly, start with a soft version. You’ll get a taste of the benefits without wrecking your arm.

3. Hybrid Setups: Best of Both Worlds

Want the control of polyester without the harshness? Go hybrid — just like all of our Tennis Whisperer coaches do.

By combining polyester with a softer string, you can fine-tune your setup for both performance and comfort. And where you place each string in the racquet — mains versus crosses — makes a significant difference.

  • Poly in the Mains / Gut or Multifilament in the Crosses

    • Maximizes spin and control

    • Adds some comfort and touch

    • The most common hybrid for aggressive baseliners

  • Gut or Multifilament in the Mains / Poly in the Crosses

    • Maximizes power and feel

    • Adds durability and tension maintenance

    • Ideal for doubles players, all-court players, or those prioritizing comfort

Tension Tip:  In hybrids, string the polyester 2–3 lbs lower than the softer string to balance the feel and reduce stress on the racquet and body.

Is Poly for You?

Use poly (or poly hybrids) if you…

  • Hit with moderate to high racket speed

  • Want more control or spin on groundstrokes

  • Play from the baseline and need margin for error

Stick with softer strings if you…

  • Have arm issues or play infrequently

  • Rely on touch, volleys, or feel-oriented shots

  • Need extra help generating power

Wrap-Up

Guga didn’t just lead a string revolution. His decision to switch to polyester gave birth to a new kind of forehand, and a new kind of game.

You don’t need to hit like Kuerten to benefit from poly. But you do need to be smart: match your string setup to your swing style, age, and physical needs — even down to the gauge.

Coach Tim Impresses at Forster Club Championships

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Coach Tim Impresses at Forster Club Championships

We’re recognising a strong weekend from Coach Tim, who delivered composed and consistent performances against a high-calibre field.

Runner-Up – Open Doubles
Tim reached the final, narrowly edged out by a duo known for their big serves and aggressive play — a team comparable in level to Rimmo and Bede. A closely contested match that reflected the quality of competition.

Third Place – Open Mixed Doubles (with Stacey)
Backing up in the Mixed event, Tim and Stacey secured third place, finishing just behind the same two players who also contested the Open Singles final. A consistent presence across both draws underlines Tim’s competitive level.

Well played, Coach Tim — a composed showing across the board.

Congrats and well played Coach Tim! 👏👏

Finalists 2025 FTC Club Doubles

Tennis for Life: The Ultimate Interval Training Workout

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Tennis for Life: The Ultimate Interval Training Workout

If you’re looking for a lifelong sport that keeps your body fit, your mind sharp, and your competitive spirit alive, tennis may be the perfect match. More than just a game, tennis is a built-in interval training system that delivers powerful, science-backed fitness results—at every stage of life.

Whether you’re 18 or 80, stepping on court gives you one of the most complete and engaging workouts available—without the grind of traditional cardio or the monotony of machines.

The Secret: Interval Training in Disguise

Tennis naturally mirrors high-intensity interval training (HIIT)—a proven method to boost cardiovascular health, burn fat, and build endurance.

The game alternates bursts of explosive movement (rallies, serves, sprints) with short recovery periods (between points, games, or sets). This rhythm trains two key energy systems:

  • Aerobic system – for stamina and fat metabolism

  • Anaerobic system – for speed, power, and fast recovery

It’s real-world fitness that doesn’t just benefit athletes—it’s ideal for anyone looking to stay healthy, active, and sharp well into later life.

Why It Works: The Power of Heart Rate Zones

Heart rate zone training divides exercise intensity into five zones, each defined as a percentage of your maximum heart rate (HR max). Training by zone allows you to target specific outcomes—whether it’s endurance, speed, fat burn, or recovery.

To estimate HR max:

HR max = 220 − your age
(For accuracy, use a fitness tracker or lab testing.)

Each zone corresponds to a specific energy system and physiological adaptation. In tennis, your heart rate naturally fluctuates across these zones—especially Zones 2 through 5.

Zone % HR Max Purpose Tennis Example
Zone 1 50–60% Recovery, circulation Warm-up, between games
Zone 2 60–70% Aerobic base, fat burn Rally drills, casual doubles
Zone 3 70–80% Tempo endurance Baseline exchanges
Zone 4 80–90% Threshold strength Long rallies, high-pressure points
Zone 5 90–100% Max output Sprinting to net, match-clinching plays

Most players naturally cycle through multiple zones during a single session—building cardiovascular capacity, muscular endurance, and explosive performance without even thinking about it.

Tennis: A Fitness Prescription for Every Age

For young players: Builds agility, focus, discipline, and athletic foundations.

For adults: Keeps you lean, strong, and mentally resilient—without requiring hours in the gym.

For older adults: Boosts heart health, bone density, balance, and social connection. Few sports offer such high returns with such long-term playability.

In fact, studies show that regular tennis players tend to enjoy greater life expectancy than participants in many other physical activities—thanks to tennis’s start-stop rhythm, full-body engagement, and the mental stimulation it provides.

It’s Also a Mental Workout

Tennis isn’t just physical—it’s deeply cognitive. Every rally is a real-time puzzle, demanding:

  • Focus and memory

  • Split-second decision-making

  • Emotional control under pressure

  • Adaptability and resilience

These mental challenges build brain strength alongside physical conditioning, making tennis one of the most holistic health practices available.

And Don’t Forget the Social Side

Tennis is a community sport. Whether in singles or doubles, it encourages connection, shared effort, and friendly competition—qualities that enhance mental well-being and contribute to long-term participation.

Wrap-Up: Tennis Is Fitness for Life

You don’t have to train like a pro to reap pro-level benefits. By playing tennis regularly—with purpose and joy—you tap into a fitness system that trains your body, challenges your mind, and supports your well-being at every age.

Tennis isn’t just a sport—it’s your lifelong interval training partner.

THE READY POSITION: Tennis’ Most Overlooked Fundamental

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THE READY POSITION: Tennis’ Most Overlooked Fundamental

We’ve written about rituals to calm the mind before serving. We’ve explored routines between points. But there’s one habit we’ve never broken down fully—and yet, it might be the single most important fundamental in tennis.

It’s not a stroke. It’s not a tactic.  It’s the ready position.

Before You Swing, You Must Learn to Be Ready

Before you learn to hit a forehand or serve a ball…Before you even grip a racket…You should be taught how to get ready.

The ready position is the true starting point of every point. It anchors your body in balance, primes your mind for focus, and sets you up for every movement that follows.

It’s not just a stance—it’s a launchpad. From this position, you transition into the split step, explode into your first step, and execute every shot with control and timing.

Why It’s More Fundamental Than Any Stroke

You can have textbook technique, but if you’re flat-footed or off-balance when the ball comes, you won’t get the payoff.

Here’s why the ready position matters more than any swing:

  • It begins every movement. You can’t get to the ball efficiently without it.

  • It builds balance. Balanced players hit better shots—period.

  • It trains reaction time. It prepares you to move with purpose, not panic.

  • It’s your first mental cue. Resetting in your ready stance clears distractions and locks you into the point.

How to Find Your Ready Position

The ready position isn’t one-size-fits-all—but it follows universal principles. Here’s how to find your ideal stance:

Step-by-Step: Build Your Ready Position

Step Purpose / Cue
Feet shoulder-width apart Creates a strong, stable base.
Weight on the balls of your feet Feel light and coiled—avoid being flat-footed or stiff.
Slight knee and hip bend Think of a light athletic squat—ready to explode in any direction.
Torso upright with a forward lean Stay tall through the spine, with a slight hinge at the hips.
Racquet held comfortably across your body Position it at waist height, elbows relaxed, ready to react in either direction.
Eyes locked on opponent’s body Focus on their racquet and movement—not just the ball—for early anticipation.

Ready Position Checklist:

  • Can you move in any direction without shifting your weight first?

  • Are you balanced—not rocking forward or back?

  • Can you hold this stance repeatedly without fatigue?

If yes—you’ve found your ready position!

At Manly, We See This Skipped Too Often

At Manly, we continually watch teaching pros skip this step. Players are sent straight into drills on forehands, backhands, or serves—without being taught how to stand, balance, or prepare.

The consequences show up fast:

  • Players get stuck reaching or off-balance.

  • Footwork becomes reactive, not proactive.

  • They blame poor technique, when the real issue is timing and positioning.

And it all starts with being unready.  This isn’t just a minor oversight—it’s a gap in foundational training that slows down development and undermines confidence.

Every lesson should start with teaching the ready position.

Master the Start to Control the Rally

Don’t wait for your coach to emphasize this.  Make it your habit.

Before every return, every rally ball, every point—reset your body into readiness. Be balanced. Be alert. Be coiled to move.

If you can own the first second of a point, you’ll start to own more of the match.

Wrap

The ready position is like punctuation in a sentence—it organizes the chaos. Skip it, and everything else becomes harder.

So the next time you step on court, ask yourself:  Did I get ready, or did I just react?

The best players don’t just play the game.  They start every point already prepared to win it.

Choosing a New Racket: Feel First, Specs Second

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Choosing a New Racket: Feel First, Specs Second

Choosing the right tennis racket isn’t just about brand loyalty or cosmetic appeal—it’s about how the tool connects to your game. Advanced players know that even small equipment tweaks can have major performance and injury implications.

Grip Feel: Not All Handles Are Equal

Each brand designs their grip molds differently. A Wilson 4 3/8 won’t feel the same as a Babolat or Yonex of the same size.

  • Test grip shape and bevels before committing.

  • Customize with overgrips or heat shrink sleeves only after you’re sure the base grip fits well.

Specs Can Strain

Changing racket weight, string tension, or string type might feel like a good tweak, but:

  • Heavier rackets may offer more stability but increase arm fatigue if you’re not conditioned.

  • Switching from soft multi-filament to stiff poly strings, or increasing tension, can exponentially raise the risk of tennis elbow.

  • A change in balance (head-heavy vs. head-light) can alter your timing and stroke mechanics.

Rule of thumb: Make one change at a time—and monitor how your body responds.

Always Take a Test Drive

Before you commit:

  • Demo several rackets—ideally during match play, not just in casual rallies.

  • Take note of performance under pressure: timing, control, power, and comfort during long rallies.

  • If your club or retailer offers demo programs, use them generously.

Wrap

  • Prioritize grip shape and feel—comfort equals confidence.

  • Beware of untested weight or string changes—they’re common triggers for overuse injuries.

  • Test-drive rackets to find one that matches your game and protects your body.

The racket is an extension of your body. Choose one that feels like a natural fit—not just when you’re fresh, but also deep into a tight third set.

Let your racket work with your game, not against it.

And don’t forget the strings!

2025 NCAA Singles Champs: Brantmeier and Zheng

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2025 NCAA Singles Champs: Brantmeier and Zheng

The 2025 NCAA tennis season closed with two standout champions: Reese Brantmeier from UNC and Michael Zheng from Columbia. Both players bring a mix of competitive experience and academic focus that continues to define the modern college athlete.

Reese Brantmeier: Closing Out on Top

Reese Brantmeier won the NCAA women’s singles title with a 6–3, 6–3 win over Berta Passola Folch (UC Berkeley). Now in her senior year at the University of North Carolina, Brantmeier has consistently been one of the top-ranked players in the college circuit.

She’s completing a double major in exercise science and studio art, along with a minor in global cinema, and plans to finish the season playing team events for UNC.

Michael Zheng: Defends His Title

Michael Zheng became a rare two-time NCAA men’s singles champion with a hard-fought 6–4, 1–6, 6–3 victory over Trevor Svajda (SMU). Despite being unseeded this year—largely due to limited appearances in college events while playing on the ATP Challenger Tour—Zheng performed consistently throughout the tournament.

He’s finishing his psychology degree at Columbia and is expected to compete in Challenger events and Australian Open qualifying in the coming months, before returning for spring semester college team matches.

Looking Ahead

Both players have shown a clear ability to balance academics with high-level competition. Their achievements point to the evolving nature of NCAA tennis, where players often split time between college matches and professional events.

Playing Singles: The Art of Talking to Yourself

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Playing Singles: The Art of Talking to Yourself

“Playing singles is a lonely place—there’s no one to talk to. So I decided to talk to myself,” said Stacey, the player an opponent described as having “unconventional volleys.”

But here’s the thing—Stacey has a big game. Powerful. Commanding. Often just too much for the opposition to handle. That’s likely why they tried to needle her with the volley comment. Because when someone’s blowing you off the court, criticising their technique is about the only card you’ve got left to play.

Let’s be real—playing singles can feel like you’ve been dropped in Bulahdelah with nothing but a racquet and your inner critic for company.  No teammate.  No one to bounce ideas off. No one to vent to when you shank your fourth backhand return.

It’s just you, your opponent, and your own voice—which, on a bad day, can be the toughest adversary of the lot.  So what did Stacey do:  “I started talking to myself”.

Not the frantic, spiralling kind of talk. The calm, clear, get-your-head-back-on-straight kind. Like a coach. Like a mate in your corner. Like the version of me that won’t fold under pressure.

Why It Works

It gives structure to the chaos
“Move your feet.”  “Attack the second serve.” “Reset. Next point.”
Simple cues shift focus from emotion to execution.

It anchors your mindset
Confidence doesn’t always show up on cue in a match. Sometimes you have to call it in.

It builds resilience
No cheering squad? No problem. When you’ve trained your internal voice, you’ve always got backup.

Wrap

Tennis is a mental game. Singles exposes every crack.

But it also gives you space to become your own best teammate—to build rhythm, belief, and belief from within. So yeah—singles can feel lonely.  But ever since I started talking to myself,

“Talkin’ to myself and feelin’ low, nothing seems to fit…”
I’ve had some of the best conversations of my career.

Read more –> Self-Talk: Lessons from Jack Draper’s Turnaround

Alcaraz and Sinner Masterclass: Learning from Losses

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Alcaraz and Sinner Masterclass: Learning from Losses

A Rivalry Rewriting the Game

Carlos Alcaraz and Jannik Sinner have taken control of men’s tennis — for now!

Together, they’ve won the last eight Grand Slam titles — a feat that’s not just about dominance, but adaptation. Sinner owns back-to-back Australian Opens. Alcaraz has lifted trophies at Roland Garros and the U.S. Open. In between, they’ve exchanged wins and losses in a rivalry that’s reshaping high-performance tennis.

What makes them exceptional isn’t simply talent or drive — it’s how they use losses as fuel. Each defeat becomes a diagnostic, each rematch an evolved version of themselves.

And the common thread in their growth?

The mastery of power from the kinetic chain — under pressure.

Whether it’s a new serve variation, sharper transition footwork, or a smarter rally tactic, every solution they create flows from one fundamental question:  Can my body deliver repeatable, natural power when the match is on the line?

1. Losses as High-Value Feedback

After losing a five-set classic at the French Open, Sinner didn’t just reflect — he dissected.

The data was clear: his forehand, normally a weapon, had become a liability when Alcaraz forced him into wide, defensive positions. But it wasn’t the stroke mechanics that failed — it was the breakdown of his kinetic chain. His timing unraveled under pressure, severing the energy link from his legs through his core to his racquet.

So what did he do?

He didn’t overhaul the stroke. He adjusted how he loaded, transferred, and released power — especially while on the move. At Wimbledon, his forehand setup was tighter, his preparation shortened, and his rhythm more compact. He regained control of the sequence: push off, rotate, release.

The result? He didn’t just survive wide balls — he turned them into opportunities, flipping defense into offense without forcing the shot. He didn’t change his style — he reconnected the chain under stress. And he won the title.

Key Insight: Most shot breakdowns aren’t mechanical — they’re kinetic. Under pressure, it’s the timing that fractures. The fix? Start with your base. Rebuild your kinetic flow from the ground up — legs, hips, core, shoulder, racquet — and train that sequence to stay intact at full speed.

2. Re-Engineering the Serve for Pressure

After falling short in the Wimbledon final, Alcaraz didn’t tinker — he re-engineered.

He and his team identified a clear trend: under pressure, his serve had become too predictable and too mechanical, especially on second serves and big points. The issue wasn’t just tactical — it was kinetic inefficiency. His lower body wasn’t driving fluidly into the shot, and the energy transfer from ground to racquet lacked rhythm and elasticity.

So, he went to work on a full kinetic chain recalibration.

He refined his leg drive, ensuring a deeper, more dynamic load into the ground. His hip-shoulder separation improved, creating stored torque that allowed for later, more explosive rotation. And he freed up the racquet path, reducing tension in the wrist and forearm to produce a looser, more elastic whip through contact.

By the time the U.S. Open arrived, the results were unmistakable. His serve was not only faster, but more repeatable under stress — holding up at 30–40, tiebreaks, and closing games alike. What had once broken down in pressure moments now became a weapon that launched him to another major title.

Application for Competitive Players: Your serve isn’t just about mechanics — it’s about the sequence and timing of your body’s power system. Audit each link in the chain:

  • Are your legs loading or just bending?

  • Is your torso rotating fluidly or hesitating?

  • Do your arms work together to maintain your balance on serve?

Train these links using video feedback to ensure you’re syncing under pressure — not muscling the ball. Rebuild the kinetic flow, and your serve will stop leaking under stress and start closing matches.

3. Sinner: Rewriting the Patterns

After the U.S. Open loss, Sinner knew his patterns had become too readable.

In Turin, he introduced disguised pace changes and improved serve precision — all within his natural motion. No forced technique, no over-manufactured grip changes. Just clean rhythm, better disguise, and a tighter kinetic chain.

This highlights a critical principle: manufactured strokes don’t last under stress. You can drill them endlessly, but if the motion isn’t natural to your body, it will collapse in a tiebreak — and likely cause injury over time.

Train Smart: Reject cookie-cutter mechanics. Build your game around your natural movement flow. If it feels forced, it will fail. If it feels fluent, it will hold under pressure.

4. Alcaraz Evolves Mid-Win

Even after his U.S. Open win, Alcaraz went back to work.

He refined his net game, focused on better volley rhythm, and shortened his setup on approach shots. Why? Because he knew Sinner would study and counter.

In Turin, after another narrow loss, Alcaraz remarked: “A few backhand volleys let me down.” That wasn’t an excuse — it was a map. You can already predict what his December will focus on: kinetic control in tight-space volleys.

Takeaway: Don’t just fix what fails — refine what works. High-level players evolve not only after defeats, but during wins.

5. Sinner Builds Serving Under Pressure

The transformation of Sinner’s serve from soft target to weapon is no accident.

Post-U.S. Open, he trained spot-serving on break points with full pre-serve rituals and tempo control. The result? A fluid kinetic chain that delivered under duress — not just in practice, but in real matches.

Drill This: Simulate pressure. Serve four break points in a row. Use breath anchors, visual targets, and body ritual cues. Train your kinetic chain to stay connected when it matters most.

6. Physical Training: Build the Chain with Precision

The foundation of kinetic mastery is physical mobility — the ability to move with coordination, control, balance, and efficiency across a range of athletic situations. In tennis, it means reading the play, initiating movement with the right sequence, and maintaining body control under pressure — all while preparing to strike.

Alcaraz enhances his first-step explosiveness through fast-twitch plyometrics and multi-directional agility drills, conditioning his body to react instantly and move fluidly into optimal positions. Sinner prioritizes single-leg stability and proprioceptive training, reinforcing his ability to absorb and redirect force on the run without compromising stroke mechanics.

Neither athlete follows a generic gym routine. Every movement they train serves a purpose — to reinforce the kinetic chain that powers their game.

Integration Drill: Each component must connect seamlessly. When movement patterns are trained with precision and purpose, the body becomes a reliable engine for performance — even under the highest pressure.

Where Should the Competitive Player Start?

If you’re a strong club or tournament-level player, start here:  Your rhythm under pressure is the first to break.

Not your grip. Not your technique. Your timing.

You’ll see it most on:

  • Second serves and tiebreakers when tight

  • Wide forehands on defense

  • Mid-court transitions to short balls under stress

Start by training core-to-contact rhythm.  Shadow swing with breath control. And don’t copy strokes from internet videos — build yours from your own body.

And remember: Cookie-cutter manufactured strokes, no matter how practiced, break under pressure because they don’t belong to you. Worse, they increase injury risk because they fight your natural chain.

What Changed — and Why It Worked

Loss Player Problem Kinetic Fix Result
French Open Sinner Wide forehand broke down Shorter prep, load-to-unload rhythm Won Wimbledon
Wimbledon Alcaraz Serve predictable, timing fractured Serve rhythm rebuilt, kinetic release tuned Won U.S. Open
U.S. Open Sinner Predictable tempo, rushed under pressure Added variation, served better under stress Won ATP Finals (Turin)
China Open Tiebreak Sinner Froze under tension, energy flow blocked Mental reset + serving with fluid body rhythm Won Davis Cup, Australian Open
ATP Finals (Turin) Alcaraz Backhand volleys lacked control under stress Likely focus: kinetic balance + volley fluency TBD (Australian Open 2026)

Wrap: Rhythm Under Pressure 

At the highest level, matches are decided by a single variable:  How well your body transfers power under pressure.  Sinner and Alcaraz don’t hope. They assess, adapt, and train their kinetic chain to hold when it matters most.

Your next step?

  • Audit your movement flow — from footwork to follow-through.

  • Train your kinetic timing, not just the finish of your stroke.

  • Eliminate artificial mechanics (what we call “adding pizza sauce”) that look good in practice but crumble in match play.

  • Build rhythm that belongs to you — and won’t desert you under pressure.

Because in the end, it’s your ability to generate power from your own kinetic chain — precisely when it counts — that transforms losses into momentum, and potential into performance.

Read more ->   The Kinetic Chain: Power, Precision, and the Price of Breakdown