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 →

Advanced Nutrition Strategies for Competitive Tennis Players

Excelling in competitive tennis requires more than physical training—it demands precise nutrition to fuel peak performance and recovery. As you progress to advanced levels, your matches intensify, making a well-structured diet essential. Here's a clear guide for intermediate and advanced players to optimize their nutrition.

Optimal Macronutrient Balance

Carbohydrates: The primary energy source for intense tennis play. Aim for 3–7 grams per kilogram of body weight daily, adjusting based on activity levels. Prioritize complex carbs like whole grains and legumes. Use quick-digesting options like bananas or sports drinks before and during matches.

Proteins: Key for muscle repair and growth. Consume 1.2–2.0 grams per kilogram of body weight daily from sources like lean meats, fish, eggs, dairy, or plant-based alternatives. Include a protein-rich meal or snack post-match to aid recovery.

Fats: Essential for long-term energy and hormonal health. Focus on healthy fats from nuts, seeds, avocados, and fatty fish. Avoid heavy fat consumption close to match time as it digests slowly.

Nutrient Timing for Maximum Performance

• Pre-Game/Training: Eat a balanced meal 3–4 hours before playing. Combine complex carbs, moderate protein, and minimal fat to fuel your energy.

• During Play: Stay hydrated with water or electrolyte drinks. For matches over an hour, consume 30–60 grams of carbohydrates per hour to sustain energy.

• Post-Game Recovery: Within 30 minutes, consume a mix of carbs and protein to replenish glycogen and repair muscles. Options like smoothies or protein shakes work well.

Hydration Strategies

Hydration is critical, especially in long matches. Check urine color to ensure it's light straw-colored. Hydrate consistently throughout the day, not just during play.

Supplementation Tips

A food-first approach is best, but these supplements may help:

• Multivitamins: Fill nutritional gaps.

• Creatine: Boost explosive energy for sprints and quick movements.

• BCAAs: Aid muscle recovery during extended matches or tournaments.

Incorporate Anti-Inflammatory Foods

Support recovery by adding anti-inflammatory foods like turmeric, ginger, tart cherries, and omega-3-rich fish to your diet.

Practical Nutrition Tips

• Meal Prep: Plan and prepare meals in advance to stay on track.

• Track Intake: Log food and hydration to identify patterns and areas for improvement.

• Work with an Expert: Collaborate with a sports nutritionist for a tailored approach to meet your unique needs.

Fit4Tennis: Nutrition & Training Plans for Tennis Players

Take your game to the next level with Fit4Tennis! Our personalized plans are designed to improve your fitness and nutrition for better on-court performance.

Our Plans:

• Standard Workout Plan: A personalized 4-week workout and nutrition guide for self-motivated players.

• Premium Plan with Coaching: Includes the Standard Plan plus weekly coaching and progress check-ins for added accountability.

Visit Fit4Tennis.com to explore our plans and transform your tennis performance today.

Disclaimer: This content is for educational purposes only. Always consult with a healthcare professional or registered dietitian before making significant dietary changes or using supplements.

Why Warming Up Matters

Warming up before hitting the court is one of the most important steps in preparing for a match or practice. It’s more than just a routine—it’s a vital process that can enhance performance, prevent injuries, and sharpen focus. Here’s why every tennis player, from beginners to pros, should prioritize warming up:

1. Prevents Injuries

Tennis involves sudden starts, stops, and explosive movements. A proper warm-up increases blood flow to muscles, making them more elastic and less prone to strains or tears. Dynamic stretches and light cardio prepare your body for the intense physical demands of tennis.

Example: Performing dynamic stretches like leg swings or shoulder circles helps loosen key muscle groups, reducing the risk of injuries like pulled hamstrings or tennis elbow.

2. Improves Performance

Warming up primes your muscles and nervous system for peak performance. It enhances reaction time, coordination, and overall power output, which are crucial for quick sprints, sharp volleys, and powerful serves.

Example: A few minutes of light jogging or agility drills can boost footwork, helping you move swiftly and efficiently on the court.

3. Sharpens Mental Focus

Warming up isn’t just physical—it’s mental too. It allows players to mentally transition into “game mode,” building focus and confidence. Taking this time to visualize your strategy can give you a competitive edge.

Example: Practicing shadow swings or a short rally session helps connect your mind to your movements, setting a positive tone for your match.

4. Enhances Flexibility and Mobility

Dynamic movements during a warm-up session improve joint mobility and range of motion, which are essential for executing strokes with proper technique and fluidity.

Example: Incorporating exercises like walking lunges or torso rotations helps prepare your body for reaching those tough wide shots.

5. Builds Stamina Gradually

Jumping straight into intense play can leave you feeling fatigued early in a match. A gradual warm-up increases your heart rate and prepares your cardiovascular system for sustained activity.

Example: Start with a brisk walk or light jog, then progress to side shuffles or skipping to gradually elevate your heart rate.

Pro Tips for an Effective Tennis Warm-Up

1. Start with General Movements: Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks.

2. Incorporate Dynamic Stretches: Focus on stretches that mimic tennis movements, like arm swings and leg kicks.

3. Practice Tennis-Specific Drills: Include short rallies, serves, or shadow swings to prepare for match situations.

4. Stay Hydrated: Proper hydration is essential during your warm-up to maintain energy and focus.

Putting It All Together

Warming up is more than a pre-game ritual—it’s a vital tool for every tennis player. By preventing injuries, enhancing performance, and sharpening your focus, a proper warm-up sets the foundation for success on the court.

Explore our Complete Warm-Up Collection for expert-guided routines tailored for tennis players: fit4tennis.com/programs/complete-warm-up-collection.

Take just 10-15 minutes before each match or practice to prepare your body and mind—it could be the game-changer you’ve been looking for!

Ace Your Game: Best Practices for Tennis Players to Kickstart 2025

The holiday season may have disrupted your routine, but now is the perfect time to refocus and get back on track. Starting the year strong is all about being consistent and setting clear goals. Here’s how you can prepare for a successful 2025 on the court:

1. Set Clear, Achievable Goals

Decide what you want to improve this year. Whether it’s your serve, agility, or match strategy, having specific and realistic goals will help you stay focused and motivated.

2. Follow a Consistent Training Plan

Create a balanced schedule that includes practice, fitness training, and rest days. Start slowly and build up your routine to avoid injury or burnout.

3. Work on Your Fitness

Fitness off the court is just as important as practice on it. Add strength training, stretching, and cardio to your weekly routine. This will help you play better and stay healthy.

4. Learn from Past Matches

Look back at your previous games to figure out what worked and what didn’t. Consider getting advice from a coach to make improvements and build on your strengths.

5. Build Mental Strength

Tennis is a mental game too. Practice staying calm and focused during matches by using techniques like visualization and positive thinking.

6. Check Your Equipment

Make sure your gear is in good condition. Get your racquet strung, and check that your shoes are comfortable and supportive. Having the right equipment can make a big difference.

7. Eat Well and Stay Hydrated

A balanced diet and proper hydration give your body the energy it needs for training and matches. Focus on eating healthy and drinking plenty of water.

8. Play Pre-Season Matches

Playing a few practice matches before the season starts can help you feel ready for competition. Use these games to test your skills and adjust your strategy.

9. Take Time to Rest

Rest is just as important as training. Make sure you get enough sleep and try recovery activities like yoga or massage to keep your body feeling good.

10. Connect with Other Players

Spending time with other tennis players can help you learn and stay motivated. Join clubs or groups to share advice, tips, and encouragement.

At Fit4Tennis, we want to help you start 2025 strong. Don’t wait for the New Year to begin—start improving today! Check out our Beginner's Guide to Tennis Fitness Program to build your fitness and confidence.