Andrew Mateljan
Andrew Mateljan
 
February 25

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.