Why Your First Step Is Slow (And What to Do About It)

You know that feeling. Your opponent cracks an angle wide to your backhand, and for a split second, your feet just... don't move. By the time you react, the ball's already past you.

Frustrating, right?

Here's the thing—that explosive first step isn't about wanting it more or trying harder. It's an athletic skill. And like any skill, it can be trained.

I've spent years studying what actually makes tennis players faster on court, and the research is clear: speed starts in the gym, not on the baseline. Let me break down what's really going on and what you can do about it.

Your Body Has a Speed Limit (Unless You Train It)

This might surprise you: competitive tennis demands somewhere around 3,000–4,000 watts of power for explosive movements like your serve or that first burst toward a wide ball.

That's a lot.

Yet most of us train by jogging, hitting rallies, and maybe doing some stretching. We're building endurance when what we actually need is explosive power.

When you push off to chase down a drop shot, your body taps into the same energy system sprinters use—the ATP-PCr system. It's built for short, violent bursts of effort. And it depends on three things:

Fast-twitch muscle fibers — These are your speed muscles. Without resistance training, they literally shrink over time.

How fast you can produce force — Not just how strong you are, but how quickly you can access that strength.

Your brain-muscle connection — Can your nervous system fire the right muscles in the right order, right now?

Players with stronger legs consistently test better in agility and court coverage. It's not complicated: strength is the foundation speed is built on.

Why Court Time Alone Won't Fix This

I love hitting. You probably do too. But here's the honest truth—if you're not strong enough, your movement will always have a ceiling.

Think about what happens when you explode toward a wide ball:

Your legs push into the ground and generate force. Your core transfers that force without leaking energy. Your hips and shoulders rotate to accelerate your body. Your arms help you balance as you decelerate and set up for the shot.

That's your kinetic chain. If any link is weak, you're slower. And more likely to get hurt.

The good news? This stuff responds really well to training. A study on competitive juniors showed that just 6 weeks of targeted work produced:

• 21% faster court sprints

• 15% better single-leg hop distance

• 18% improvement in tennis-specific agility tests

They trained 3 times a week, mixing strength work with explosive exercises and movement drills. Nothing crazy—just smart, consistent training.

5 Things You Can Start Doing This Week

I'm not going to give you a 47-step program. Here's what actually matters:

1. Get Strong Enough to Be Fast

Can you do a controlled single-leg squat? Hold a plank for 60 seconds? Do 10 solid push-ups?

If not, start there. Add 2–3 strength sessions per week. Focus on lunges, step-ups, single-leg deadlifts, core anti-rotation work, push-ups, and rows. Nothing fancy—just consistent.

2. Stop Training Like a Marathon Runner

Tennis points last 5–10 seconds. Then you rest. Then you go again.

So why are we jogging for 30 minutes?

Swap one long cardio session for intervals: 10–20 meter sprints, 10–15 seconds of work, 20–30 seconds of rest. Add lateral movement, not just straight-line running. This matches what actually happens in a match.

3. Fix Your Imbalances

Here's a quick test: stand on one leg and do three consecutive hops forward, crossing over a line each time. Measure the total distance. Do both legs.

If one side is more than 10% weaker, you've got work to do. Single-leg exercises will even things out and keep you healthier.

4. Learn to Stop Before You Learn to Start

This one's counterintuitive, but stay with me.

Most tennis injuries happen when you're decelerating—stopping to change direction. We all train acceleration, but almost nobody trains the eccentric strength needed to brake safely.

Try slow-tempo squats where you take 3–5 seconds to lower down. Do lateral bounds and hold the landing for 2–3 seconds. On court, practice sprinting and then stopping on a dime. Your joints will thank you.

5. Warm Up Like You Mean It

A good 10–15 minute dynamic warm-up can improve your performance and cut your injury risk by 30–50%. That's not nothing.

Before you play, do hip circles, leg swings, lunges with rotation, glute bridges, and some progressive speed work—start at 50% and build to 90%. Your body needs to wake up before you ask it to explode.

This Is Exactly Why I Built Fit4Tennis

Everything I just described? It's baked into the app.

Tennis Athletic Essentials builds your agility, balance, and coordination through exercises designed specifically for how tennis players actually move.

Strength Foundations follows a progressive approach so you develop real power without overdoing it.

Speed & Agility work uses the same work-to-rest ratios the research supports, with drills that mirror match demands.

Recovery is built in—because adaptations happen when you rest, not when you train.

We're also adding more single-leg stability work and eccentric strengthening to address exactly what we talked about today. The app keeps getting better because the science keeps teaching us more.

A Few More Things Worth Knowing

Recovery matters more than you think. Elite players spend 70–80% of match time recovering between points. Your aerobic fitness doesn't power your shots—it powers your ability to recover so you can stay explosive point after point.

If you're coaching juniors: Before puberty, focus on movement skills and coordination—strength gains are limited anyway. During growth spurts, expect some temporary awkwardness and reduce intensity. After puberty is when strength and power training really pays off. Miss that window, and it's harder to catch up later.

Injury prevention is performance. Half of all tennis injuries are overuse issues—lower back, shoulder, knees. The same training that makes you faster also keeps you on the court. That's not a side benefit. It's the whole point.

What This Means For You

Your tennis speed isn't decided by genetics or willpower. It's built through smart training that develops your neuromuscular system—your strength, your power, your ability to move the way tennis actually demands.

The players who seem to get to everything? They didn't just practice more. They trained differently.

So here's my challenge: look at your week. How much time do you spend on technique versus athletic development? For competitive players, research suggests it should be close to 50-50. Most of us are nowhere near that.

Start with 2–3 strength and power sessions a week. That's it. Build from there.

Your next breakthrough probably isn't another hour of hitting balls. It's building the body that makes every shot possible.

See you on the court.

— Andrew

Rotational Power Development: The Kinetic Chain Foundation for Modern Tennis Groundstrokes

Modern tennis demands explosive rotational capacity. Elite players generate internal shoulder rotation velocities exceeding 1700 degrees per second during serves, with open-stance forehand strokes producing trunk rotations approaching 280 degrees per second. These angular velocities translate through the kinetic chain, creating arm speeds of 46 miles per hour at ball contact. Yet many players train rotation incorrectly, isolating upper body movements while neglecting the foundational force generators: the legs and trunk segments. This article examines the biomechanical mechanisms underlying rotational power, applies sport science principles to tennis-specific training, and provides programming that addresses the metabolic demands of match play. The focus remains on mechanism-level understanding rather than superficial instruction.​​

Section 1: Deep Mechanism-Level Explanation

The Kinetic Chain Architecture

The kinetic chain represents the biomechanical system through which the body generates and transfers force from the ground through sequential segment activation. In tennis groundstrokes, this chain progresses through distinct nodes: leg drive at ground contact, pelvic rotation, spinal rotation with counter-rotation separation, scapular retraction coupled with glenohumeral external rotation, and finally long-axis rotation into ball contact.​​

The legs and trunk constitute the primary engine, generating 51-55% of total kinetic energy delivered to the hand. This efficiency stems from their large cross-sectional area, substantial mass, and high moment of inertia, which creates the stable proximal base necessary for distal mobility. Mathematical modeling reveals that a 20% reduction in kinetic energy from the trunk requires a compensatory 34% increase in distal segment velocity or 70% increase in mass to achieve equivalent hand speed. This relationship explains why shoulder pathology often originates from kinetic chain deficits rather than local tissue weakness.​

Muscular Force Production Mechanisms

During the forehand acceleration phase, the kinetic chain activates specific muscle fiber populations. The gluteus maximus and quadriceps (50% slow-twitch, 35% fast-twitch Type IIb) generate initial ground reaction forces. The obliques and abdominal complex (46% slow-twitch, 54% fast-twitch IIb) create the rotational torque around the spinal axis. The back extensors (50% slow-twitch, 50% fast-twitch IIb) provide counter-extension stability during forward rotation.​

The acceleration phase employs concentric contractions in the internal rotators (subscapularis, pectoralis major, latissimus dorsi), while the deceleration phase demands high eccentric loads in the external rotators (infraspinatus, teres minor). Peak torques at the shoulder reach 65-70 Newton-meters in males during acceleration, exceeding the 50 Newton-meter threshold considered potentially injurious. This loading pattern necessitates both concentric power development and eccentric deceleration capacity.​​

Interactive Moments and Force Transfer

Interactive moments—forces generated at joints by the position and motion of adjacent segments—represent a critical but often misunderstood component of rotational power. Trunk rotation around a vertical axis produces the dominant interactive moment generating forward arm motion, while trunk rotation around a horizontal axis (front to back tilt) creates arm abduction. The shoulder itself produces only 13% of total service kinetic energy, functioning primarily as a funnel transferring forces from the core engine to the hand delivery mechanism.​

Energetic Demands

Tennis groundstrokes rely predominantly on the phosphocreatine (ATP-PC) system, which provides maximal power output for 10-12 seconds before depleting. During typical rallies lasting 4-10 seconds with 15-25 second rest intervals, phosphocreatine stores partially regenerate through aerobic metabolism. However, extended rallies exceeding 15 seconds increasingly recruit glycolytic pathways, producing lactate concentrations between 4-14 mmol/L during intensive drill work. This metabolic profile demands training protocols that address both alactic power (phosphocreatine capacity) and the aerobic system's role in between-point recovery.​​

Section 2: Tennis-Specific Application

Open Stance Mechanics

The open stance forehand exemplifies efficient kinetic chain utilization. Ground contact through the outside leg initiates the sequence, with the hip/trunk counter-rotating away from the court to create elastic potential energy. The subsequent rotation generates a separation angle of approximately 30 degrees between hip and shoulder rotation, maximizing the stretch-shortening cycle in the core musculature.​

This separation angle proves critical. Players who rotate hips and shoulders as a single unit dissipate the interactive moment, reducing distal segment acceleration. The optimal sequence maintains temporal separation: legs accelerate then stabilize, hips rotate then stabilize, allowing momentum transfer without premature deceleration of proximal segments.​

Loading Patterns and Joint Stress

The modern open stance groundstroke creates specific joint loading patterns. The outside leg (right leg for right-handed forehand) absorbs eccentric loads during lateral deceleration, with knee flexion angles reaching 140-160 degrees at maximum external rotation. The spine experiences combined flexion, rotation, and lateral bending moments, placing high demands on the multifidus, erector spinae, and oblique complex.​​

Asymmetric loading predominates. Unilateral trunk rotation velocities differ significantly between forehand and backhand strokes, with greater rotational demands on the non-dominant side during two-handed backhands. This asymmetry necessitates bilateral training despite the sport's inherent dominance patterns.​

Section 3: Practical Drills, Programming, and Nutrition

Phase 1: Foundation Building (4-6 Weeks)

Strength Development

• Unilateral exercises address the asymmetric demands: Bulgarian split squats (3-4 sets × 8-10 reps at 70-85% bodyweight), single-leg Romanian deadlifts (3 sets × 6-8 reps per leg), establishing the stable base for rotational power.​

• Anti-rotation exercises build core stability before adding rotational velocity: Pallof press variations (3-4 sets × 8-12 reps per side with moderate resistance), maintaining rigid torso position against rotational forces.​

Mobility Requirements

• Thoracic spine mobility determines separation angle capacity: quadruped rotations (thread-the-needle progressions, 8-12 reps per side), open-book stretches (10 reps per side), targeting the 30-degree hip-shoulder separation required for optimal groundstroke mechanics.​​

Phase 2: Rotational Power (4-6 Weeks)

Medicine Ball Training

• Overhead slams (3-4 sets × 6-8 explosive reps, 4-6 kg ball): triple extension through legs, hips, and trunk, mimicking the serving kinetic chain.​

• Rotational throws from athletic stance (3-4 sets × 6-8 reps per side, 2-4 kg ball): stepping into the throw replicates open stance mechanics, emphasizing hip-to-shoulder sequencing.​

• Contraindication: Avoid excessive volume. Maximum velocity, not fatigue, drives adaptations.​

Cable Rotations

• Mid-height cable rotations (3-4 sets × 8-12 reps per side at moderate load): constant tension throughout range of motion develops controlled acceleration and deceleration capacity.​

• Execute with split stance, initiating movement from hip rotation, not arm pull. The cable resists premature arm action, reinforcing proximal-to-distal sequencing.​

Phase 3: Tennis-Specific Integration (Ongoing)

On-Court Plyometric Progression

• Lateral bounds with stroke simulation (4-6 sets × 5 reps per direction): emphasizes outside leg stabilization during deceleration, then explosive push-off with rotation.​

• Resisted groundstroke patterns (resistance bands at waist, 4-6 sets × 4-6 reps): maintains stroke mechanics against external load, forcing greater leg and trunk engagement.​

Work-to-Rest Ratios
Match typical rally durations: 6-10 second work intervals with 20-25 second active recovery between repetitions. This protocol maintains phosphocreatine system specificity while preventing glycolytic accumulation that alters movement patterns.​​

Periodization Framework

Preparation Phase: Focus 70% training volume on strength foundation, 20% on power development, 10% on court integration.​
Pre-Competitive Phase: Shift to 40% strength maintenance, 40% power emphasis, 20% court-specific.​
Competitive Phase: Maintain 30% strength work, 30% explosive power, 40% match-play specificity.​

Nutritional Considerations for Rotational Athletes

Carbohydrate Management
Elite players require 6-10 g/kg bodyweight/day to maintain muscle glycogen stores supporting the glycolytic contributions during extended rallies. During intensive training blocks emphasizing power development, increase intake toward the upper range (8-10 g/kg/day) to support neuromuscular adaptation and prevent overreaching.​

Protein Requirements
Rotational power training induces muscle damage through eccentric loading during deceleration phases. Protein intake of 1.6-2.0 g/kg bodyweight/day, distributed across 4-5 meals containing 0.25-0.40 g/kg per serving, optimizes muscle protein synthesis. Co-ingestion with carbohydrates post-training enhances glycogen resynthesis while supporting recovery.​

Creatine Supplementation
Given the phosphocreatine system's dominance (70% of ATP resynthesis during typical points), creatine monohydrate supplementation (5 g/day maintenance dose) increases intramuscular phosphocreatine stores by 10-40%, enhancing repeated sprint capacity and explosive power output. The ergogenic effect proves particularly relevant for training adaptations rather than acute match performance.​

Hydration and Micronutrients
Rotational power generation depends on optimal neuromuscular function. Even 2% dehydration impairs maximal strength and power output. Consume 5-7 mL/kg bodyweight 2-4 hours pre-training, with electrolyte-containing beverages during sessions exceeding 60 minutes. Antioxidant vitamins (C, E) combat free radical formation during high-energy demand training.​

Section 4: Common Mistakes and Corrections

Mistake 1: Isolation Training

Error: Performing rotational exercises from seated positions (seated cable rotations, machine-based trunk rotation).
Mechanism: Eliminates ground reaction forces and leg drive contribution, training only 45% of the kinetic chain.​​
Correction: Execute all rotational work from athletic stance with ground contact, forcing integration of leg drive into movement pattern.​

Mistake 2: Arm-Dominant Initiation

Error: Initiating groundstroke motion with arm pull rather than leg drive and hip rotation.
Mechanism: Creates kinetic chain breakage, requiring 34% greater distal velocity or 70% more mass to compensate for lost proximal energy.​
Correction: Medicine ball throws with strict coaching cues—no arm movement until hips reach 50% of total rotation. Use video analysis to identify premature arm activation.​​

Mistake 3: Inadequate Deceleration Training

Error: Programming emphasizes concentric acceleration without proportional eccentric deceleration work.
Mechanism: The follow-through phase generates torques exceeding 50 Newton-meters, requiring substantial eccentric capacity in posterior shoulder and scapular stabilizers.​​
Correction: Include eccentric-emphasis exercises—slow eccentric cable external rotations (5-second lowering phase, 2-3 sets × 12-15 reps with light load), band-resisted deceleration drills where partner provides overspeed then releases.​​

Mistake 4: Neglecting Aerobic Base

Error: Exclusive focus on explosive power training without aerobic capacity development.
Mechanism: Phosphocreatine regeneration between points depends on oxidative metabolism. Inadequate aerobic capacity prolongs recovery time, reducing power output in subsequent rallies.​​
Correction: Maintain year-round aerobic training at 60-70% maximum heart rate, 20-30 minute sessions 2-3 times weekly during competitive periods. Use tennis-specific intervals (Hit & Turn Test progressions) rather than continuous running.​​

Mistake 5: Symmetric Training for Asymmetric Sport

Error: Bilateral exercises only (barbell squats, conventional deadlifts) without unilateral progressions.
Mechanism: Tennis creates left-right imbalances in trunk rotation capacity and lower extremity loading patterns. Bilateral training masks these asymmetries.​
Correction: Implement single-leg assessment protocols annually. If side-to-side strength differential exceeds 10%, prioritize unilateral exercises until balance restores.​​

Closing: Performance Implications for Different Player Types

Aggressive Baseline Players
These athletes generate the highest rotational velocities, with forehand speeds approaching 46 mph at ball contact. Programming must emphasize maximum strength development (85-100% loads, 1-5 reps, 3-5 sets) to build the force capacity underlying explosive power. Given their shot volume (typically 1300-2500 meters per match), particular attention to eccentric deceleration capacity prevents shoulder overuse pathology.​​

All-Court Players
The variable positioning and frequent transition between offensive and defensive patterns demands greater emphasis on reactive agility within rotational training. Incorporate unpredictable stimuli into medicine ball drills—partner-directed throws requiring rapid direction changes while maintaining kinetic chain sequencing. Aerobic capacity becomes more critical, as average point duration for whole-court players reaches 8.2 seconds versus 4.8 seconds for aggressive net-rushers.​​

Junior Competitive Players (Under 14)
Technical stroke mechanics predict ranking more strongly than physical performance tests in this population. Prioritize movement quality and kinetic chain sequencing over absolute power development. Use light medicine balls (1-2 kg) emphasizing perfect proximal-to-distal timing rather than maximal velocity. Avoid maximal strength training (>85% loads) until physical maturation indicators appear, typically age 12-15 in males.​​

Adult Recreational Players
Injury prevention takes precedence. The combination of limited training volume and high competitive motivation creates injury risk. Foundation phase exercises (anti-rotation core work, unilateral strength development) comprise 60-70% of programming year-round. Progressive loading remains essential—increase training loads by maximum 10% per week to allow tissue adaptation without overload.​​

Masters Players (35+ years)
Age-related declines in type IIb muscle fiber density and phosphocreatine system capacity shift the emphasis toward maintaining existing strength and power rather than developing new capacity. Higher training frequencies (3-4 sessions weekly) with lower per-session volume prove more effective than high-volume, low-frequency protocols. Recovery modalities (active recovery sessions, adequate sleep, protein timing) become increasingly critical for adaptation.​​

The kinetic chain concept provides the mechanistic framework for understanding rotational power in tennis. Sequential segment activation, interactive moment generation, and proximal stability enabling distal mobility represent universal principles applicable across playing styles and skill levels. Training programming must address the specific energy system demands—phosphocreatine dominance with aerobic recovery—while respecting individual differences in technique, physical capacity, and competitive demands. When mechanism-level understanding guides program design, rotational power development becomes systematic rather than speculative, producing measurable improvements in on-court performance.

Improve Your Footwork & Court Speed – Join Our LIVE Training!

Hey Fit4Tennis Community!

We're excited to announce an exclusive LIVE Footwork Training session coming up this Saturday—and you're invited!

Why Footwork Matters

Great tennis isn’t just about hitting powerful shots. It's about reaching those shots consistently, quickly, and confidently. That's exactly why your footwork is so important. Fast, precise footwork is the foundation for every winning tennis player.

Coach Andrew Mateljan, owner of Fit4Tennis, is hosting this live 30-minute workout designed specifically to help you sharpen your reactions, speed up your court movement, and become more efficient on every point.

What You’ll Get:

• Proven Footwork Drills: Clearly structured exercises used by top tennis pros.

• Real-Time Coaching: Direct guidance from Coach Andrew to ensure you're moving correctly and effectively.

• Instant Improvement: Walk away from this session feeling quicker, lighter, and ready to dominate the court.

Who Can Join?

This live session is open to players of all skill levels. Coach Andrew will provide clear adaptations for beginners, intermediate players, and advanced competitors.

When and Where?

📅 Date: Saturday
⏰ Time: 10:00 AM PST (30-minute session)
📍 Location: Live-streamed directly in the Fit4Tennis App

Equipment Needed:
Minimal! Just bring yourself, comfortable athletic clothing, a little open space, and a positive mindset.

Reserve Your Spot Now!

Register today to secure your place and take a big step toward faster, more agile court coverage.

👉 Register Here Now 👈

Let's get quicker, together!

See you on Saturday,
Team Fit4Tennis

What Every Tennis Coach Needs to Know: Exclusive Insights from Fernando Segal

As tennis continues to rapidly evolve, coaches must adapt, learn, and continually refine their methods. In our latest exclusive interview, we sit down with renowned tennis development expert Fernando Segal, whose insights are invaluable for any coach committed to excellence.

Who is Fernando Segal?

Fernando Segal is a globally respected tennis development leader, author of 11 influential coaching books, and the current GPTCA National President for Argentina and Chile. Over several decades, Fernando has pioneered tennis programs worldwide, holding prominent roles such as:

• National Tennis Director for both the Argentine and Mexican Tennis Federations

• Consultant to the New Zealand Tennis Federation

• Official Member of the ITF Coaches Commission

• Founder & CEO of IDTC Academies

Fernando's developmental systems have directly contributed to the success of elite ATP/WTA players, including:

• Guillermo Coria

• David Nalbandian

• Gisela Dulko

• José Acasuso

• Renata Zarazua

• Paula Ormaechea

• Victoria Rodriguez, among many others.

His innovative approach and proven results have transformed the tennis coaching landscape around the world.

Essential Insights from Fernando Segal

In our conversation recorded at the recent RacquetX Conference, Fernando highlights critical areas that every tennis coach must prioritize:

1. Tennis is Mental and Emotional

Fernando emphasizes:

"Most coaches acknowledge tennis as a mental sport, yet few prioritize mental and emotional training."

Integrating psychological resilience and emotional intelligence into daily practice is essential for complete player development.

2. Coaches Must Continuously Evolve

Coaching has evolved significantly over the years. Fernando stresses the importance of lifelong learning, adopting modern methodologies, embracing technology, and establishing a professional online presence, especially through platforms like LinkedIn.

3. Professional Certification Matters

Fernando underscores the value of ATP-certified credentials to clearly elevate coaching standards, structure training programs effectively, and enhance credibility within the tennis community.

4. The Four Pillars of Tennis Excellence

According to Fernando, successful tennis development revolves around mastering four core elements:

• Head: Strategy, tactical awareness, decision-making

• Feet: Efficient footwork, agility, court coverage

• Body/Hand: Technical precision, consistent execution

• Heart: Emotional control, passion, resilience

Mastering these elements is vital for developing players who succeed at the highest levels.

5. Essential Reading for Tennis Coaches

Fernando strongly recommends these foundational books to advance your coaching expertise:

• The Inner Game of Tennis by Tim Gallwey

• Mental Toughness Training for Sports by Jim Loehr

• Emotional Coaching for Tennis by Alberto Castellani

Reading consistently is crucial to staying informed and inspired as a coach.

GPTCA ATP-Certified Coaching Course in Laguna Beach (May 14–18, 2025)

Fernando Segal is collaborating with Fit4Tennis founder Andrew Mateljan to deliver an exclusive GPTCA ATP-certified coaching course in Laguna Beach, California. This exceptional event is designed for coaches dedicated to professional growth, providing elite education, networking opportunities, and practical on-court experiences.

Featured speakers include:

• Toni Nadal

• Dominik Hrbaty

• Liam Smith

• Alberto Castellani

• More exciting announcements coming soon!

Don't miss your opportunity to learn from and engage directly with the top minds in tennis coaching.

👉 Reserve Your Spot Today

Watch the Exclusive Interview with Fernando Segal

Take this opportunity to deepen your understanding of modern tennis coaching. Watch our full-length, exclusive interview with Fernando Segal, featuring powerful insights recorded at the RacquetX Conference.

👉 Watch the Full Interview Here

Stay tuned to Fit4Tennis for more exclusive interviews, expert insights, and professional guidance to help you continue growing as a coach.

Welcome Coach Jordan Collins to the Fit4Tennis Family

As tennis players, we all know that staying injury-free isn’t just about luck—it’s about understanding how our bodies move and preparing them properly. Nothing frustrates me more than seeing dedicated players sidelined due to preventable injuries. That’s why I’m excited to welcome a true expert in biomechanics and injury prevention, Coach Jordan Collins, to our Fit4Tennis coaching team.

Meet Coach Jordan Collins

Jordan oversees both the Sports Science Division and the Youth Athlete Performance Division at the highly respected DBC Fitness in Miami, Florida. With over 20 years in the fitness industry, he holds a Masters of Biomechanics from Auburn University, where he competed as a track sprinter and football wide receiver.

Throughout his impressive career, Jordan has trained everyone from youth athletes just beginning their sports journey to seasoned professional athletes at the highest level. He’s previously owned his own training facility, served as a fitness director at a prestigious country club, and currently specializes in data management, speed development, and injury reduction at DBC Fitness.

Why Injury Prevention Matters to Your Tennis

Jordan often emphasizes something I completely agree with:

“The best tennis players aren’t just the most skilled—they’re the ones who stay healthy enough to consistently compete. Injury prevention isn't about a single magical exercise or shortcut. It’s a complete, system-wide approach.”

I brought Jordan onto our team because I believe deeply in giving you the best resources possible. With his clear guidance, you'll understand exactly how your movements affect your body and how small changes can help you move better, avoid injury, and enjoy tennis consistently for life.

Get Started with Jordan’s Injury Prevention Series

In his first series, Jordan Collins Injury Prevention Series, Jordan clearly explains how to:

• Understand biomechanics: Learn why certain movements protect your body while others increase injury risk.

• Follow structured warm-ups and cool-downs: Get clear, tennis-specific routines to prepare your body effectively and recover quickly.

• Train smarter, not just harder: Jordan provides clear guidelines for exactly what exercises you should do on and off the court to stay healthy and strong.

More to Come from Coach Jordan

This is just the beginning. We’re already developing more tennis-specific training series with Jordan, clearly designed to help you feel your best, perform consistently, and avoid unnecessary downtime from injuries.

I’m excited for you to experience Jordan’s expertise firsthand and see how it helps your game.

Check out Jordan’s Injury Prevention Series now.

Move Better. Feel Better. Play for Life.

—Andrew Mateljan
Fit4Tennis

Fit4Tennis x Exxentric – Strength & Performance Series Collection

Tennis-Specific Strength, Power, and Movement Training

The Fit4Tennis x Exxentric Strength & Performance Series is designed to help tennis players build the physical foundation needed for high-performance movement, shot stability, and injury prevention. Each workout in this ongoing collection focuses on strength, power, and stability using flywheel technology from Exxentric’s KBox and KPulley GO. These exercises mimic the demands of the game, helping players move explosively, generate more force in their shots, and sustain endurance through long matches.

This collection is structured to provide progressive, full-body development, with workouts targeting:

✔ Lower-body explosiveness

✔ Upper-body endurance

✔ Core control

✔ Rotational power

Whether you are looking to increase strength for better shot execution or prevent injuries through improved movement efficiency, this training system delivers results.

💡 No access to an Exxentric KBox or KPulley GO? Gym-based alternatives are provided so you can still complete the workouts without flywheel resistance.

👉 Interested in training with Exxentric equipment? Shop KBox & KPulley GO here.

🔗 Explore the full Strength & Performance Series here: Fit4Tennis x Exxentric Strength & Power Training

Included Workouts in This Collection:

1. Lower-Body Strength & Power (KBOX)

Purpose: Develop explosive lower-body power, knee stability, and endurance for fast movement and controlled shot execution.

Exercises Include:

• Front Squats

• Single-Arm Lunges

• Pull-Throughs

• Calf Raises

2. Upper Body & Core Control (KBOX)

Purpose: Build upper-body endurance, rotational control, and core stability to transfer power into strokes.

Exercises Include:

• Bent-Over Rows

• Seated Tricep Extensions

• Upright Rows

• Low-to-High Chops

3. Rotational Strength & Core Stability (KPULLEY GO)

Purpose: Strengthen the core and improve rotational power for stronger forehands, backhands, and serves.

Exercises Include:

• Lateral Chops

• Single-Arm Chest Press with Rotation

• Squat + Row

4. Upper Body Power & Shoulder Stability (KPULLEY GO)

Purpose: Improve shoulder endurance, upper-body pressing power, and coordination for consistent stroke execution.

Exercises Include:

• Single-Arm Chest Press

• Split-Stance Chops

• Standing Rows

5. Full-Body Tennis Power & Stability (KBOX + KPULLEY GO)

Purpose: Combine upper and lower-body strength training for total-body power, movement efficiency, and shot stability.

Exercises Include:

• Squat to Press

• Split-Stance Chops

• Bent-Over Single-Arm Rows

How This Series Helps Tennis Players:

✔ Increases explosive power for quicker reactions and faster movement
✔ Improves rotational strength to generate more controlled shot power
✔ Enhances core stability for better balance and efficiency on court
✔ Strengthens the shoulders to prevent injuries and sustain endurance in long matches
✔ Provides a structured system that allows for continuous progression

This collection is continuously updated with new workouts, ensuring that players and coaches always have access to tennis-specific strength and conditioning training.

Stay ahead of the game with Fit4Tennis x Exxentric and take your performance to the next level!

Train Like the Pros: The Duglas Method – High-Performance Tennis Training

As the founder of Fit4Tennis, I am always looking for ways to bring the best training methods and resources to players who want to elevate their fitness and movement. That’s why I am excited to introduce The Duglas Method, a high-performance tennis training series led by ATP/WTA performance coach Duglas Cordero.

Duglas has worked with some of the top-ranked players in the world, helping them develop explosive speed, strength, endurance, and movement efficiency to compete at the highest level. Now, his proven system is available inside the Fit4Tennis app, giving players at all levels access to the same training approach used by professionals.

Start Training Now: The Duglas Method – High-Performance Tennis Training

Who is Duglas Cordero?

Duglas Cordero is a world-class tennis fitness coach and sports therapist, specializing in strength, conditioning, injury prevention, and movement training for high-level athletes. He has worked with some of the biggest names in professional tennis, including:

• Dominic Thiem (ATP #3) – US Open Champion, Indian Wells & Barcelona Champion

• Fabio Fognini (ATP #9) – Monte Carlo Masters Champion

• Leylah Fernandez (WTA #21) – US Open Finalist

• Cristian Garin (ATP #17) – ATP 500 Champion

• Brandon Nakashima (ATP Next Gen Champion 2022)

• Francesca Schiavone (WTA #4) – French Open Champion

• Fernando Verdasco (ATP #7) – ATP Title Winner

With a background in sports science, rehabilitation, and elite-level training, Duglas has built a reputation for helping players move better, recover faster, and stay injury-free while competing at the highest level.

What is The Duglas Method?

The Duglas Method is a structured tennis-specific training program focused on explosive movement, agility, strength, and endurance. The training is designed to replicate match-like movement patterns, improve physical efficiency, and build resilience against injuries.

This four-part series includes:

1. Dynamic Warm-Up & Explosive Movement Training

• Focus: Full-body activation, mobility, and pre-match movement preparation.

• Why It Matters: Prepares the body for fast, controlled movement and reduces injury risk.

2. Explosive Speed & Reaction Training

• Focus: Sprint mechanics, resistance training, and reaction-based movement drills.

• Why It Matters: Helps players react faster, accelerate quicker, and recover efficiently.

3. Advanced Footwork & Agility Training

• Focus: Single-leg explosiveness, lateral movement, and defensive recovery drills.

• Why It Matters: Enhances on-court positioning, footwork efficiency, and quickness.

4. Full-Body Strength & Core Training

• Focus: Strength development, core engagement, and mobility work.

• Why It Matters: A strong core and balanced strength allow players to generate more power in their shots and move efficiently.

Why This Training Matters for You

Most players focus on technique and shot execution but neglect the physical side of the game. Strength, speed, agility, and endurance determine how well you position yourself, how fast you recover, and how consistently you perform under pressure.

The Duglas Method is designed to:

• Improve reaction time and movement efficiency.

• Increase stamina and endurance to stay strong in long matches.

• Strengthen the body to reduce fatigue and prevent injuries.

• Develop explosive first-step quickness for better court coverage.

If you have ever felt a step slow in a match, struggled to recover after long points, or lacked power in key moments, this training will help correct those weaknesses and optimize your movement.

Duglas’ Training Tips for Tennis Players

1. Never Skip Your Warm-Up
A dynamic warm-up activates the muscles, sharpens footwork, and prepares the body for intense movement. Skipping it can lead to slower starts, inefficient movement, and higher injury risk.

2. Train Multi-Directional Footwork
Tennis requires movement in every direction—forward, backward, lateral, and diagonal. If you only train straight-line sprinting, you are missing key movement patterns that translate to match play.

3. Develop Core Strength for Stability and Power
A strong core is essential for maintaining balance, generating power, and executing efficient recovery steps. Include rotational strength exercises to improve shot mechanics and endurance.

4. Improve Acceleration Through Resistance Training
Sprinting with resistance bands or sleds helps train explosive first-step quickness, giving you an edge in getting to wide balls and recovering into position efficiently.

5. Prioritize Mobility and Recovery Work
Strength and endurance are critical, but flexibility and mobility allow you to move more efficiently, stay injury-free, and maintain long-term performance.

How to Start Training with The Duglas Method

Get Instant Access: The Duglas Method – High-Performance Tennis Training

Inside the Fit4Tennis app, you’ll get:

• Four pro-level training sessions led by Duglas Cordero.

• Step-by-step workouts focused on strength, speed, and endurance.

• The exact training drills used by ATP & WTA professionals to optimize movement efficiency.

If you are serious about improving your movement, power, and recovery on the court, this is the training system you need.

Start training today with The Duglas Method and see the difference in your game.

Stop Wasting Steps – Improve Your Directional Control on Court

As a coach, one of the biggest movement inefficiencies I see in players at all levels is poor directional control. Whether you’re reacting to a drop shot, recovering to the middle, or changing direction after a big serve, your ability to stop efficiently, stay balanced, and transition smoothly can be the difference between getting to the next ball or being out of position.

I’ve worked with ATP & WTA professionals preparing for high-stakes matches, and one thing is clear—elite movement is not just about speed, it’s about control. That’s why I teamed up with Coach Richard Woodroof, who has trained top players like Shelby Rogers, Lauren Davis, Coco Gauff, and Kevin Anderson at RTP, to develop a Directional Control Program designed to help you move smarter and react faster on court.

Why Directional Control Matters in Tennis

Tennis is unpredictable. One second you’re sprinting forward for a short ball, and the next you’re scrambling wide for a defensive backhand. If you can’t stop, change direction, and recover quickly, you’re going to:

❌ Waste energy taking extra steps.
❌ Struggle to maintain balance when hitting under pressure.
❌ Increase your risk of injury, especially in your knees and ankles.

On the other hand, players with great directional control:

✔ Get to balls faster with fewer steps.
✔ Stay balanced so they can hit clean, controlled shots.
✔ Recover efficiently so they’re ready for the next ball.

This isn’t just about moving faster—it’s about moving better.

What You’ll Work on in This Program

1. Rapid Deceleration for Controlled Stops

Learning how to stop efficiently is just as important as learning how to sprint. I see too many players sliding too much, overstepping, or putting unnecessary strain on their joints when trying to stop and change direction. This program teaches:
✅ How to absorb force properly to avoid slipping or losing balance.
✅ How to stay low and engaged to transition to your next step.
✅ The right way to stop so your movement stays smooth and effortless.

2. Quick & Efficient Directional Changes

If you’re late on a shot, it’s often because you took too many steps to change direction. This program will help you:
✅ Improve reaction time with sharp pivots and lateral transitions.
✅ Train efficient directional changes (like 90° and 180° turns).
✅ Reduce ground contact time, meaning you’ll get to the ball faster.

3. Strength & Stability for Tennis-Specific Movement

Good movement starts with a strong foundation. Tennis requires explosive lateral movement, single-leg stability, and rotational power, all of which are covered in this program:
✅ Lower-body strength drills to keep you stable under pressure.
✅ Core engagement work so you can stop and change direction without losing balance.
✅ Drills to maintain form even in high-intensity match situations.

Equipment You’ll Need (With Substitutes)

This program is designed to be accessible for all players, whether you have full access to training equipment or just a court and a few tennis balls.

✔ Resistance Bands – Used to simulate match-play forces.
💡 Alternative: A sturdy elastic strap can provide similar resistance.

✔ Agility Ladder – Helps develop lateral movement, foot speed, and coordination.
💡 Alternative: Tape or chalk can be used to create a ladder pattern on court.

✔ Medicine Ball (2-8 lbs) – Essential for explosive power and strength drills.
💡 Tip: Start with 2-4 lbs if you’re new to medicine ball training, and work up to 6-8 lbs as you progress.

✔ Cones – Used to mark drill locations and movement checkpoints.
💡 Alternative: Small markers like water bottles or even tennis balls work just as well.

✔ Swiss Ball or Stability Cushion (Optional) – Great for balance and core stability work.

Training Tips for Maximum Results

✅ Always Warm Up First – Dynamic stretches, mobility work, and light movement drills will prepare your body for explosive changes of direction.
✅ Focus on Form, Not Just Speed – It’s better to move clean and controlled than to rush through the drills and develop bad habits.
✅ Start Slow, Then Build Up – Work on controlled movements before adding speed. Form always comes first.
✅ Film Yourself – Seeing your own movement on video can help you spot inefficiencies and fine-tune your technique.
✅ Recovery Matters – Tennis is demanding, so take care of your body with proper cool-downs, stretching, and mobility work.

This Training is a Game-Changer—Here’s Why

If you’ve ever felt late to the ball, off-balance on wide shots, or unable to recover quickly, this program will change that. Directional control is what allows the best players to move with precision, using fewer steps to get to the ball faster while staying in control.

🔗 Start Training Now: Fit4Tennis Directional Control Program

NEW: Return to the Court – Season 2, Day 4 is Now Live!

Want to see real match-prep movement training? Day 4 of Return to the Court: Season 2 is now live! Join ATP pro Karue Sell (#259 ATP) and Coach Andrew Mateljan as they train footwork, speed, and endurance ahead of the San Diego 100 Challenger.

🔗 Watch the full session here: Return to the Court: Season 2

How to Improve Reaction Speed & Endurance for Tennis
Watch the Full Training Series Here →

Struggling to react quickly to drop shots? Losing energy late in matches?

In Day 3 of Return to the Court: Season 2, Karue Sell trains with Coach Andrew Mateljan to sharpen reaction speed, footwork, and endurance. These drills simulate match conditions, helping players move faster and last longer on court.

Key Training Drills:

• Serve Repetitions – Build accuracy and consistency under pressure

• Side-to-Side Movement – Improve court coverage and recovery speed

• Reaction Training – Sharpen first-step explosiveness

• Endurance Challenge – Train stamina to sustain high-level play

How to Use This Training:

• Add serve reps & reaction drills to your warm-up

• Train footwork & movement patterns two to three times per week

• Complete a five-minute endurance test weekly to track progress

Try these drills and share your experience in the comments. What’s your biggest challenge on court?

Watch the Full Session Here →