How to Really Watch the Ball in Tennis

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How to Really Watch the Ball in Tennis

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

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

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

Use Both Eyes — Break the Dominance Trap

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

You can train both eyes to work in sync:

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

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

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

Learn more about eye dominance

Watch the Seams — Focus on What Matters

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

That level of visual focus does several things:

  • Sharpens timing by forcing precise eye discipline.

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

  • Anchors attention under pressure, reducing mental noise.

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

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

Move Your Eyes, Not Your Head

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

Train your eyes to move quickly and independently:

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

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

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

Sync with Prep Step and Cross-Over Step

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

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

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

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

Wrap: Eyes First, Body Follows

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

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

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

What Is Your Pre-Serve Routine?

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What Is Your Pre-Serve Routine?

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

The Serve: Your Moment of Mastery

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

Biomechanically, this is where the setup dictates the outcome:

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

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

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

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

The Two-Serve Structure Reflects the Challenge

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

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

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

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

Bouncing the Ball: Ritual and Rhythm

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

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

The Pause: Settling into Execution

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

  • Center your breath

  • Steady your posture

  • Feel your balance

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

Loading Tempo: Fast vs. Smooth

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

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

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

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

Building a Routine That Works

A strong pre-serve routine should be:

  • Personal: Tailored to your rhythm and mental process.

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

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

Typical steps may include:

  • Deep breath behind the baseline to center yourself.

  • Visualization of your serve target and desired outcome.

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

  • Rhythmic ball bounces to establish tempo and focus.

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

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

Wrap

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

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

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

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

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

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

Comparative Health Benefits: Walking, Biking, Swimming & Tennis

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

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

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

 Unique Health Benefits of Tennis

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

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

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

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

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

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

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

Citation

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

Vale Big Tony

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Vale Big Tony

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

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

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

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

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

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

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

Reinventing Mixed Doubles: A New Era at the US Open

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25 Teams Enter Reimagined US Open Mixed Doubles Championship

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

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

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

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

US Open Mixed 2025

US Open 2025

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

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

Key Highlights:

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

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

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

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

Scheffler’s Masterclass: Finding A Way

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Scheffler’s Masterclass: Finding A Way

Whether in golf or tennis, one truth holds firm: mastery is always just out of reach.

Even the greatest players rarely fire on all cylinders at once. Precision, power, touch, mental clarity — getting every pillar to align is the exception, not the rule. There are days when it all feels effortless. But even for the best, that feeling never lasts long.

Champions aren’t defined by perfection. They’re defined by what they do when perfection isn’t an option.

On a windswept Sunday at Royal Portrush, Scottie Scheffler showed exactly what that looks like. He missed fairways. The conditions were brutal. The crowd roared for Rory. Then came the stumble — a double bogey on 8. But Scheffler didn’t flinch. He bounced back with a birdie at 9, stayed locked in, and closed with four rounds in the 60s.

“Playing this game is a battle within yourself… and this week, I did a really good job hanging in there mentally.” — Scottie Scheffler

When his putting faltered, his ball-striking carried him. When the pressure mounted, he didn’t panic — he adapted. As Rory McIlroy said:

“Scottie Scheffler is inevitable… Even when he doesn’t have his best stuff, he’s become a complete player.”

And that’s what competitive tennis demands, too — the mindset of a complete player.

How Do Tennis Champions Find a Way?

They adapt — not by waiting for things to click, but by taking control of what they can.

  • They grind through long rallies when their weapons aren’t landing.

  • They adjust their targets and margins, staying patient without losing intent.

  • They disrupt patterns, mix spins, and test for cracks in their opponent’s game.

  • They stay anchored — in footwork, in breath, in ritual — even when everything in them wants to unravel.

Like Scheffler pacing between shots with quiet focus, great tennis players turn inward between points.

They don’t chase momentum.  They create it — one disciplined decision at a time. One point at a time.

The Essence of Competing

Competing at your best has never been about flawless execution.  It’s about something far more demanding — refusing to go away.

It’s staying in the fight, no matter how off your timing feels, how rough the conditions get, or how loudly the scoreboard screams against you. Because competition doesn’t reward perfection — it rewards persistence.  It favors the player who keeps showing up, who keeps swinging, who refuses to give in.

When your game feels off, you don’t need to be spectacular — you need to be smart. Tighten your targets. Simplify your patterns. Shrink the court if you must. But stay present. Stay stubborn.

When your opponent catches fire, don’t panic — respond.  Absorb their momentum. Break their rhythm. Reclaim your space, one choice at a time.

And when pressure builds, lean in.  Breathe slower. Move sharper. Let the moment focus you, not fracture you.

Champions aren’t fearless — they’re just willing to feel the fire and keep going.

In the end, brilliance might win the highlight reel.  But it’s grit that wins the match.

Find a Way.  That’s the mark of a complete player.

Read more on what it takes to be coming a complete tennis player

ITF MT700 NSW Championships

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The Science Behind Easy Power

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Easy Power: Unlocking Effortless Force

The Science: Power Without Effort

Advanced tennis isn’t about swinging harder — it’s about swinging smarter. That’s the essence of Easy Power, as illustrated in Ian Westermann’s YouTube video at Wimbledon 2025, when Marin Čilić faced rising star Jack Draper. Čilić didn’t try to outmuscle Draper. Instead, he managed his swing tempo — hovering around 80% of max speed — and emphasized timing, balance, and core engagement. His strokes were deep, heavy, and unforced, not because he swung harder, but because he swung with precision and complete body integration.

That’s Easy Power: efficient, composed, and devastatingly effective.

What Is Easy Power?

Easy Power is not about swinging softly — it’s about swinging in control. It’s a refined tempo that:

  • Engages your legs, hips, and core

  • Maintains balance and stability throughout the motion

  • Sequences your movement fluidly from the ground up

The ideal tempo? 80% of your full effort. This allows for faster recovery, cleaner contact, and more sustainable power.

From Control Comes Force

Performance coach Gavin MacMillan has long emphasized this core principle:

“True force production starts with controlled movement patterns — not brute strength.”

His training focuses on proprioception, balance, and joint sequencing. Athletes generate more speed and power after reducing tension and improving control. This aligns perfectly with Easy Power — smoother movements yield cleaner force.

Proprioception — a fancy word for your body’s ability to sense its position and movement in space — is what allows you to stay balanced, adjust mid-motion, and strike with precision without consciously thinking about it.

Balance: The Bedrock of Easy Power

Power leaks when balance is lost. To unlock Easy Power, you must start with a stable base. Every effective groundstroke begins from the ground up — through your legs, hips, and torso — and balance is what holds that kinetic chain together.

To build functional balance:

  • Prep & Transition Steps – Position you in a balanced, athletic posture before each swing

  • Cross-Over Steps – Develop lateral control and hip mobility for rotational force

  • Stable Contact Stance – Neutral or open, your stance must ground you to transfer energy efficiently

Balance isn’t just part of the swing — it’s the platform that makes power possible.

Getting into “The Zone”

One of the greatest advantages of Easy Power is its ability to put you in the Zone — that state of optimal performance where focus is sharp, effort feels light, and execution becomes automatic. As Tim Gallwey described in The Inner Game of Tennis, this is when the conscious mind steps aside and the body performs with natural rhythm and instinct.

Why the 80% tempo helps:

  • You’re less rushed — movement and timing feel unforced

  • You’re more rhythmic — swing flow improves consistency

  • You trust your training — your body takes over, without second-guessing.

The Hidden Bonus: No More Tennis Elbow

The most overlooked benefit of Easy Power?  Injury prevention.

Overhitting puts excessive strain on your arm, especially the elbow and wrist. Most cases of tennis elbow stem from poor body mechanics and muscling the ball.

By managing your swing and shifting the workload to your core and lower body, you minimize stress on vulnerable joints. Easy Power doesn’t just boost performance — it preserves your longevity on court.

Wrap

Easy Power is not less power — it’s smarter, safer, and more effective power.

By managing your swing tempo, grounding your balance, and engaging your core, you tap into your body’s natural strength — without overexertion or injury. You swing with intention. You move with flow. You compete with calm authority.

What Tennis Players Can Learn from a Tour de France Champion

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What Tennis Players Can Learn from a Tour de France Champion

At first glance, cycling and tennis seem worlds apart — one a battle of wattage over mountains, the other a clash of racquets on painted rectangles.

But look deeper into the mindset and story of Tour de France champion Tadej Pogačar, and you’ll uncover profound lessons for tennis players striving for excellence.

1. Play With Lightness, Even at the Highest Level

Pogačar is the most dominant rider of his generation — and yet, he approaches his sport with a smile, a selfie, and a spirit of play. Despite the stakes, his laidback demeanor is his strength, not a weakness.

Tennis takeaway: High performance doesn’t require high tension. Cultivate calm. Practice mindfulness, like breath control and personal rituals. Under pressure, recall the joy of the game — the rhythm, the rally, the reason you started.

2. Win and Lose Like a Champion

Pogačar’s grace in defeat — acknowledging rivals, riding without regret — reflects his early upbringing where winning was rare, and effort was celebrated. That mindset, forged in family games and chores, gave him emotional resilience.

Tennis takeaway: Compete with full intensity but detach from outcomes. Win or lose, reflect on your performance and commitment. This resilience allows you to bounce back stronger, without the psychological cost of choking.

3. Obsession Beats Ambivalence

Pogačar wasn’t pushed into greatness — he followed his brother into sports out of curiosity, then surpassed him with sheer focus. His all-in mentality — choosing cycling over everything — made the difference.

Tennis takeaway: Discipline is easier when driven by passion. Small wins snowball!

4. Joy in the Sufferfest

Pogačar doesn’t just endure climbs; he thrives in them. He describes the brutal mountain stages as “fairytales.” Why? Because he’s fully present, engaged in the moment, and aligned with his purpose.

Tennis takeaway: Channel this mindset into conditioning sessions and long match play. Embrace the discomfort of footwork drills and agility work. View the grind as a privilege, not punishment.

5. Family and Foundations Matter

Pogačar’s support system was grounded in humility and hard work. His parents didn’t push performance — they encouraged effort, balance, and consistency. This emotional foundation insulated him from pressure.

Tennis takeaway: Surround yourself with people who value you beyond wins. Maintain perspective. Long-term success flows from grounded confidence, not external approval.

Key Takeaways for Tennis Competitors

  • Smile under pressure: A light heart is a competitive edge.

  • Compete fully, detach emotionally: Control what you can — your effort and mindset.

  • Train like it’s your passion project: Systematize habits, enjoy the process.

  • Love the pain: View hard work as meaning, not misery.

  • Build your tribe: A stable support network fuels your rise.

When you step on court next, channel the energy of a cyclist flying up Hautacam — fearless, focused, and loving every second. Because sometimes, the greatest tennis lessons come from outside the court.

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.

Why UTR Ratings Are Misleading

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Why UTR Ratings Are Just As Misleading as Golf’s Rankings

Jon Rahm is ranked world No. 72. Cameron Smith is 202. Yet both are major champions. These aren’t obscure names—they’re top-tier talents who’ve dominated on golf’s biggest stages. But thanks to the absurd exclusion of LIV events from the Official World Golf Rankings (OWGR), their current rankings paint a totally false picture.

Sound familiar? It should—because tennis has its own version of this misdirection: the Universal Tennis Rating (UTR).

The Illusion of Objectivity

On paper, UTR sounds fair—rating players solely based on who they beat and how competitive their matches are. But in reality, UTR is shaped by access, exclusivity, and systemic blind spots, just like OWGR. If you’re playing in isolated leagues or tournaments that don’t feed into the UTR ecosystem—like LIV in golf—your rating won’t reflect your true ability.

This makes the UTR an incomplete and exclusionary measure, not an accurate representation of the competitive landscape.

UTR’s Hidden Biases

  • Reward bravery over safety – Encourage juniors to take risks, play up divisions, and compete without fear of losing points.

  • Celebrate learning, not just winning – Focus on growth from tough matches, new tactics, and developing all-court skills.

  • Prioritize challenges over comfort – Select tournaments and training environments that stretch players, even if results suffer temporarily.

The result? A distorted “ranking” that ignores context, just as OWGR fails to reflect Rahm or Smith’s elite status due to non-recognition of LIV events.

The Core Problem: Gatekeepers

In both tennis and golf, rankings are dictated by gatekeepers. In OWGR, it’s the PGA and DP World Tour blocking LIV results. In UTR, it’s a limited approval of what counts as “valid” competitive data.

These systems aren’t measuring performance as much as validating participation in an elite club.

What It Means for Tennis

If tennis relies too heavily on UTR to determine tournament entry, seeding, or development paths, we risk marginalizing deserving players—just like the majors might exclude Rahm or Smith in future years.

Talent doesn’t vanish because the algorithm doesn’t track it. Performance doesn’t become irrelevant because it happened outside a system’s walls.

Let’s Learn from Golf’s Mistake

World rankings should reflect the world.

Just as golf fans now laugh at a system that ranks Rahm and Smith behind names they’ve never heard of, tennis needs to rethink the credibility it assigns to UTR.

Until UTR becomes truly universal—and inclusive of all valid play—it should be seen for what it is:

A limited snapshot, not the truth.

Let’s stop confusing algorithmic precision with competitive accuracy.

The best aren’t always the highest-rated—ask Jon Rahm. Or Cameron Smith. Or that 6.5 UTR player who just smoked a 9.3 in three tight sets.

New Recovery Edge Backed by Sports Science

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New Recovery Edge Backed by Sports Science: Probiotics + Casein at Night

A compelling new study highlighted in the Sports Performance Bulletin—“The Protein–Probiotic Connection: A Match Made in Heaven?” —points to a potentially game-changing edge for recovery and performance.

Here’s what the latest research shows:

  • In a controlled trial with elite soccer players, 20g of micellar casein combined with a multi-strain probiotic taken before sleep led to significantly greater improvements in strength, power, and muscular endurance than either supplement on its own.

  • Casein provides a slow-release protein source overnight, fueling sustained muscle repair during sleep.

  • Probiotics enhance nutrient absorption and reduce systemic inflammation, further amplifying protein utilization and recovery outcomes.

These findings align with current performance nutrition trends that emphasize nighttime protein strategies and gut microbiome optimization for athletes in high-load training environments.

Why this matters for tennis players

This approach targets Delayed Onset Muscle Soreness (DOMS)—the deep muscle fatigue and stiffness that kicks in 12–72 hours after intense training or match play. DOMS is especially common after explosive movements, long rallies, or strength sessions. Reducing DOMS = better recovery, quicker turnaround, and higher consistency on court.

This research-backed strategy may offer a recovery edge for those pushing hard through tournaments, strength training cycles, or multi-session days.

If you’re competing regularly—matches, strength sessions, or back-to-back practices—this combo could offer a simple, evidence-based way to enhance recovery and readiness.

Reference: “The Protein–Probiotic Connection: A Match Made in Heaven?” – Sports Performance Bulletin (2025)

Citation:  Pre-sleep casein ingestion with probiotic strains improves anaerobic power, lower-body-specific strength, and power performance in soccer players, Journal of the International Society of Sports Nutrition, 2025, published May 12; Volume 22, Issue 1, Article 2505184

Sinner’s Wimbledon Masterclass: Serve +1 Strategy

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Sinner’s Wimbledon Masterclass: Serve +1 Strategy

Jannik Sinner’s first Wimbledon title was a clinic in modern tactical execution.  Facing Carlos Alcaraz — a player known for variety, finesse, and improvisation — Sinner imposed a relentless baseline rhythm built around the Serve +1 strategy, bending the match to his terms with clinical precision.  But this wasn’t just a tactical win. The unusually hot English summer fundamentally reshaped the court conditions — transforming Wimbledon’s grass into something far more familiar to Sinner: a fast, hard-hitting surface.

Hard-Court Conditions on Grass

Wimbledon’s grass typically favors short points, touch volleys, and low slices.  But under the blistering July sun, the courts dried out and hardened, accelerating ball speed and flattening out bounce. This shift muted the effect of Alcaraz’s signature variety — especially his drop shots and low slices — while increasing the pace of play.

Result? A grass-court match that played like a hard-court.

Serve +1: Designed for Speed and Precision

Sinner capitalized with a textbook Serve +1 formula:

  • First-serve percentage jumped from 55% to 67%

  • Forehand aggression off the return became automatic

  • Court positioning stayed tight to the baseline, robbing Alcaraz of time

With Alcaraz unable to disrupt rhythm through touch or angles, the match became a banging contest.

The Turning Point

Despite a near-flawless first set, Sinner found himself a set down. Alcaraz’s ability to conjure magic from awkward positions — especially with slices and drop shots — initially left Sinner reacting.

Then came the shift.  Sinner’s first-serve efficiency surged, and he began hunting forehands immediately after serve, flipping the dynamic and taking control of rallies from the outset.

The numbers back it up.  As the match progressed, Sinner’s Serve +1 efficiency became even more pronounced. He increased his attack percentage from 25% in the first set to 38% in the second and 40% in the third, reflecting not just a rise in first serves landed, but also in how effectively he followed them up with aggressive forehands.

By the fourth set, he was winning 47% of baseline points, a figure that flipped the script on Alcaraz, who had previously dominated grass with variety and control.

Serve +1 in Action: Control the Tempo

At its core, Serve +1 is simple but deadly:

  • Start with a reliable first serve to stretch or jam the returner

  • Move into the court to position for a forehand

  • Choose your target — inside-out or inside-in — and commit

Sinner executed this pattern ruthlessly and relentlessly. He didn’t wait for rhythm — he created it, repeatedly striking clean forehands off shallow returns to dismantle Alcaraz’s patterns.

Out-Alcarazing

The true breakthrough wasn’t just on serve — it was how Sinner handled second serves:

  • He stayed aggressive, both serving and returning

  • He turned Alcaraz’s second serve into a launchpad for plus-one aggression

  • His second-serve win percentage climbed, outpacing Alcaraz’s by the final two sets

Each aggressive return disrupted Alcaraz’s ability to build points — a subtle, sustained form of pressure that paid dividends.

Hard Court on Grass

Why did this strategy work so well?

  • Alcaraz’s drop shots repeatedly misfired, partly due to Sinner’s court coverage and balance

  • With touch neutralized, baseline rallies defined the match

  • Sinner’s footwork and balance — honed for hard court — allowed him to explode into shots without overplaying

Sinner didn’t just adjust to the surface — he used it to full advantage.

Wrap

Serve +1 isn’t just a strategy — it’s a mindset.  Be first. Be decisive. Be in control.

Stringing Isn’t an Afterthought

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Stringing Isn’t an Afterthought—It’s How You Control the Ball

In competitive tennis, equipment choices are often focused on racket frames—weight, balance, and head size. Yet, one of the most significant contributors to performance is often overlooked: string selection and tension. For players who value precision, consistency, and adaptability, strings are not merely accessories—they are central to controlling how the ball behaves off the racket.

At Wimbledon 2025, the role of stringing was on full display. Over 6,400 rackets passed through the tournament’s stringing center, operated by Babolat. A team of 25 stringers worked continuously from early morning through the end of play, fulfilling player-specific stringing requests that often changed mid-match. Runners covered more than 17 kilometers per day to ensure timely delivery of restrung rackets to courts across the All England Club. This level of detail reflects how top players manage tension and string type as part of their tactical preparation.

Understanding Tension

String tension directly affects how the ball leaves the strings:

  • Higher tension (25+ kg / 55+ lbs) offers greater control and a lower launch angle, which can be advantageous in hot or fast conditions.

  • Lower tension (21–23 kg / 46–51 lbs) provides more power and a softer feel, often beneficial in cooler temperatures or on slower surfaces.

  • Some players go outside this range for specific effects. Adrian Mannarino, for example, has used tensions as low as 8.6 kg to create a trampoline-like response.

To manage changing conditions during a match or across a tournament, players often carry several rackets, each strung at slightly different tensions. Small adjustments—often as little as half a kilogram—can significantly affect ball control, especially at higher levels of play.

Hybrid Stringing: Balancing Control and Comfort

Many competitive players now use hybrid string setups to balance durability, spin, and feel. This typically involves polyester in the mains for control and spin, and natural gut or multifilament in the crosses for comfort and power.

This combination allows players to customize string bed response, making it easier to tailor performance to their playing style or the demands of a specific match. It also helps reduce the risk of arm discomfort associated with full polyester beds while maintaining the advantages of spin generation and durability.

Small Details, High Impact

At the professional level, even seemingly minor preferences—like knot positioning, stencil placement, or ink color—are considered part of the preparation. Players develop routines around how their rackets are strung and presented. While these choices may not directly impact string performance, they support consistency and confidence in match conditions.

Implications for Competitive Players

Competitive players—whether on the tournament circuit or in high-level league play—can benefit from adopting a more structured approach to stringing. Key recommendations include:

  • Track your setup: Record string type, tension, and match conditions. Note how the ball feels and performs under pressure.

  • Adjust tension with environment: Use tighter strings in warm or fast conditions and looser tensions in cooler, slower environments.

  • Experiment with hybrids: If you’re seeking more spin or more comfort, hybrid stringing can provide a practical balance.

  • Re-string consistently: Loss of tension over time can impact feel and performance. Build a restringing schedule based on hours played or number of sessions.

Wrap

Stringing is not a postscript to performance—it’s a central component of preparation. Understanding how tension and string composition influence ball behavior enables players to make informed decisions that directly affect match outcomes.

For those looking to improve consistency and control, especially under match pressure, thoughtful string management is not optional. It’s foundational.

Read more:  A Good String Job Can Manage Your Limitations