Create Channel

Channel name (lowercase only, no spaces)

Save Cancel

Andrew Mateljan

Irvine, CA, United States

Hi Octavio Garcia, my apologies the Back and Forth over the line video has been updated with the correct video. There is a slight different as the fast feet is just as many steps as you can take, and the over the line is getting both feet over and back ask quickly as possible!



Feb 18 at 02:56 PM

8 Effective Tennis Exercises You Can Do Anywhere with No Equipment

Introduction: Tennis is a physically demanding sport that requires strength, agility, and endurance. While hitting the court for practice is essential, you can also enhance your game and stay in shape with targeted exercises that require no equipment. Whether you're at home, in a hotel room, or outdoors, these exercises will help you improve your tennis performance without the need for specialized gear.

  1. Bodyweight Squats:

    • Why they're good: Bodyweight squats target the muscles used in tennis movements such as lunging and changing direction. They strengthen the quadriceps, hamstrings, and glutes, improving your ability to explode off the ground for powerful shots.

  2. Lunges:

    • Why they're good: Lunges improve lower body strength, stability, and balance, which are essential for executing strong, controlled movements on the tennis court. They also help develop single-leg strength, which is crucial for lateral movement and quick changes of direction.

  3. Plank:

    • Why it's good: The plank is a full-body exercise that strengthens the core muscles, including the abdominals, obliques, and lower back. A strong core is essential for generating power and stability in tennis strokes, as well as preventing injuries.

  4. Side Plank:

    • Why it's good: Side planks target the muscles along the side of the body, including the obliques and the muscles of the hip and shoulder. These muscles play a vital role in stabilizing the body during lateral movements and rotational motions on the tennis court.

  5. Single-Leg Romanian Deadlifts:

    • Why they're good: Single-leg Romanian deadlifts improve balance, stability, and hamstring strength, all of which are crucial for maintaining a strong base while moving dynamically on the tennis court. They also help correct muscle imbalances between the legs.

  6. Push-Ups:

    • Why they're good: Push-ups target the chest, shoulders, and triceps, helping to develop upper body strength and endurance. A strong upper body is essential for generating power in tennis strokes, especially the serve and overhead shots.

  7. Mountain Climbers:

    • Why they're good: Mountain climbers are a high-intensity exercise that targets the core, shoulders, and legs while also elevating the heart rate for cardiovascular benefits. They improve agility, coordination, and endurance, all of which are important for tennis performance.

  8. Jumping Jacks:

    • Why they're good: Jumping jacks are a dynamic, full-body exercise that increases heart rate, improves cardiovascular fitness, and enhances coordination and agility. They also help warm up the muscles and prepare the body for more intense activity.

Try our Tennis-Fit Anywhere Series on Fit4Tennis to Learn More: Tennis-Fit Anywhere Series

Conclusion: Incorporating these no-equipment tennis exercises into your training routine will help you build strength, stability, and endurance, ultimately enhancing your performance on the court. Whether you're a beginner or a seasoned player, dedicating time to off-court workouts can make a significant difference in your game. So, lace up your sneakers, find a space to move, and start reaping the benefits of these effective exercises today!


Feb 04 at 10:29 AM

Finding Your Perfect Tennis Coach: A Comprehensive Guide

Choosing the right tennis coach can significantly impact your enjoyment and success in the sport. Whether you're a beginner looking to learn the basics, an intermediate player aiming to refine your skills, or an advanced competitor seeking to fine-tune your game for tournaments, finding a coach who suits your needs and learning style is crucial. At Fit4Tennis, we understand this and offer a comprehensive library of coaches, each with unique advice, skills, and coaching methodologies to cater to a wide range of players. To help you embark on this journey with confidence, we're excited to offer a free 7-day trial, allowing you to experience our platform and start your search for the ideal coach. Here's a guide to help you select the best tennis coach for your journey:

1. Define Your Goals and Objectives

Before starting your search, it's important to have clear goals. Are you looking to improve your forehand, work on your serve, or enhance your overall game strategy? Understanding your objectives will help you find a coach who specializes in those areas.

2. Experience and Credentials

Look for a coach with a solid playing background and coaching credentials. Experience at a high level of play is beneficial, but it's also essential that they have a track record of successfully coaching players at your level. Certifications from recognized tennis organizations add to their credibility.

3. Coaching Style and Philosophy

Coaching styles vary greatly, and it's important to find one that meshes well with your personality and learning style. Some coaches are more technical, focusing on the minutiae of strokes, while others may prioritize strategy and mental toughness. Consider what approach will keep you engaged and motivated.

4. Communication Skills

Effective communication is key in any coaching relationship. Your coach should be able to articulate instructions and feedback clearly and in a way that resonates with you. They should also be good listeners, able to understand and address your concerns and goals.

5. Compatibility

The coach-student relationship extends beyond just skills and drills; you'll be spending a significant amount of time together, so it's important that you get along well. Look for a coach whose company you enjoy and who inspires you to push your limits.

6. Flexibility and Availability

Consider your schedule and how it aligns with the coach's availability. Flexibility is important, especially if you have a busy or unpredictable routine. Additionally, the location of training sessions should be convenient for you to maintain consistency in your practice.

7. Success Stories and References

Ask for testimonials or references from current or former students. Success stories can give you insights into the coach's ability to foster improvement and achieve results. It's also an opportunity to gauge the coach's reputation within the tennis community.

8. Trial Sessions

Many coaches offer trial sessions, which can be a great way to assess compatibility and coaching effectiveness before making a long-term commitment. Use this opportunity to ask questions and get a feel for their coaching style and methodology.

The Fit4Tennis Advantage: Communication and Content On-the-Go

One of the greatest benefits of choosing Fit4Tennis is the convenience and accessibility our platform offers. Not only can you communicate directly with coaches through the app, enhancing the clarity and immediacy of feedback, but you also have a wealth of coaching content at your fingertips, wherever you are. This means your training and development are not limited to the court; you can access drills, tips, and personalized advice from your coach anytime, ensuring continuous improvement and the ability to stay on top of your game.

Explore Fit4Tennis with a Free 7-Day Trial

To make your decision even easier, we're offering a free 7-day trial. This trial period gives you full access to our platform, allowing you to explore our library of coaches, connect with potential matches, and start your journey to tennis improvement with no upfront commitment. With Fit4Tennis, you're not just finding a coach; you're gaining a comprehensive support system to guide you every step of the way on your tennis journey.

In conclusion, selecting the right tennis coach involves a combination of understanding your own goals, assessing the coach's qualifications and style, and ensuring a good personal fit. By taking the time to choose carefully, you set the stage for a rewarding and successful tennis journey. Remember, the right coach can not only improve your game but also increase your love for the sport. With Fit4Tennis and our free 7-day trial, finding your ideal tennis coach has never been easier or more accessible. Start your journey today and discover the difference the right coach can make.


Jan 26 at 11:27 AM

How Tennis Can Shape Your Body and Promote Fat Loss Using the Fit4Tennis App

Tennis is not just an enjoyable sport but also a comprehensive workout tool for body shaping and fat loss. When combined with the innovative Fit4Tennis app, tennis becomes an even more effective tool for your fitness journey. Let's explore how tennis, along with the support of Fit4Tennis, can transform your body and health.

Cardiovascular Benefits

Engaging in tennis is a fantastic cardiovascular workout. With the Fit4Tennis app, you can track your movement, monitor your heart rate, and ensure you're maximizing your aerobic activity. This kind of sustained exercise is essential for burning calories and reducing body fat.

Full-Body Workout

Tennis works multiple muscle groups simultaneously. The Fit4Tennis app can guide you through specific drills and exercises that target your legs, core, arms, and back, ensuring a well-rounded workout that tones your muscles and improves muscle definition.

High-Intensity Interval Training (HIIT)

Tennis naturally includes HIIT elements. The Fit4Tennis app enhances this by suggesting tailored HIIT tennis routines, which are key for boosting metabolism and promoting efficient fat burning.

Strength and Flexibility

Regular tennis play, coupled with the tailored exercises from the Fit4Tennis app, builds muscular strength and enhances flexibility. This contributes to a better body shape and reduces the risk of injury.

Mental Health and Motivation

The mental stimulation that comes with tennis, combined with the motivational features of the Fit4Tennis app, enhances the enjoyment of your workouts. The app helps in tracking progress, setting goals, and maintaining a consistent routine.

Maximizing Fat Loss and Body Shaping with Tennis and Fit4Tennis

- Play Regularly: With the app's scheduling features, plan for at least 2-3 tennis sessions per week.

- Tailored Training Drills: Use the app to access drills focusing on agility, speed, and endurance.

- Dietary Focus: The app offers nutritional tips and diet tracking to complement your tennis routine.

- Hydration and Performance Tracking: Stay hydrated and monitor your performance through the app.

- Cross-Training Recommendations: The app can suggest additional exercises for overall fitness.

Conclusion and Special Offer

Tennis, especially when supported by the Fit4Tennis app, offers an effective way to enhance body shape and promote fat loss. By combining cardiovascular exercise, strength training, and flexibility workouts, you get a holistic approach to fitness. To help you get started on this exciting journey, we offer a free 7-day trial of the Fit4Tennis app. Experience firsthand how this tool can revolutionize your fitness routine and help you achieve your body shaping goals.

Jan 21 at 09:07 PM

Hi Anushia Verma ,

Thank you for reaching out with your question. I'm sorry, but it's not currently possible for two people to have separate accounts under a single profile on our platform. Each individual needs to have their own distinct account and profile. This ensures a personalized experience for every user. If you have any further questions or need assistance in setting up individual accounts, please feel free to ask. We're here to help!


Jan 15 at 12:32 PM

The Crucial Link Between Fitness and Injury Prevention in Tennis

Tennis is a physically demanding sport that requires agility, speed, and endurance. Whether you're a beginner or a seasoned player, one key aspect that often gets overlooked is fitness. In this blog post, we'll delve into why improving your fitness is crucial for preventing injuries on the tennis court.

1. Enhances Muscular Strength:

One of the most apparent benefits of improving your fitness for tennis is the enhancement of muscular strength. A strong body is better equipped to handle the stresses and strains that tennis places on various muscle groups. When your muscles are well-conditioned, they can absorb shock and impact more effectively, reducing the risk of injuries such as strains or tears.

2. Boosts Flexibility:

Tennis involves quick and dynamic movements, including sudden changes in direction, lunging for shots, and stretching to reach the ball. Flexibility is a key component of injury prevention in tennis, as it allows your body to move more freely and adapt to these movements. Incorporating regular stretching exercises into your fitness routine can significantly reduce the chances of muscle pulls and joint injuries.

3. Improves Cardiovascular Endurance:

Tennis matches can be long and physically demanding, often lasting for hours. Improved cardiovascular endurance ensures that you can sustain a high level of intensity throughout the match without succumbing to fatigue. Fatigue is a common contributor to injuries, as tired players may compromise their form and overexert themselves, leading to accidents or strains.

4. Enhances Balance and Coordination:

Tennis requires precise movements, rapid changes in direction, and split-second reactions. A fit body with good balance and coordination can execute these movements with precision, reducing the likelihood of awkward landings or collisions with the net or opponent. Regular balance and coordination exercises can help fine-tune these essential skills.

5. Supports Joint Health:

The repetitive nature of tennis, with its frequent stops and starts, places significant stress on joints, particularly the knees and ankles. Strengthening the muscles around these joints through fitness routines can provide stability and support, reducing the risk of sprains and ligament injuries.

6. Promotes Mental Resilience:

Fitness isn't just about physical strength; it also plays a role in mental resilience. Tennis can be mentally taxing, and fatigue can affect decision-making and focus. Staying physically fit helps maintain mental sharpness, enabling you to make better choices on the court and avoid injuries resulting from lapses in concentration.

7. Prevents Overuse Injuries:

Overuse injuries, such as tennis elbow or shoulder impingement, are common in the sport. A well-rounded fitness regimen can help balance and strengthen the muscles used during tennis, reducing the risk of overuse injuries. Cross-training with exercises that target different muscle groups can be especially beneficial.

In tennis, improving your fitness isn't just about enhancing your performance; it's a critical component of injury prevention. A strong, flexible, and well-conditioned body can withstand the physical demands of the sport, reducing the risk of injuries that can sideline you and hinder your progress.

Join Fit4Tennis Today and Transform Your Game!

We're here to help you achieve your fitness goals and elevate your tennis performance. Don't miss out on our special offer - we offer a 7-day trial on all memberships. Sign up today and experience the benefits of our tailored fitness programs designed to keep you injury-free on the court. Your journey to a healthier, fitter, and more injury-resistant tennis player begins here at Fit4Tennis!


Jan 07 at 12:05 PM

The Importance of Mental Training for Tennis Players:

Tennis is not just a physical game; it's a mental battle as well. The ability to stay calm under pressure, maintain focus, and stay resilient in the face of setbacks can make the difference between winning and losing. In this blog post, we'll explore why mental training is crucial for tennis players and athletes, provide tips and tricks for enhancing your mental game, and invite you to join our FM Performance Series for expert guidance.

The Mind-Body Connection in Sports

Tennis and other sports often place immense physical demands on athletes, but it's the mental aspect of the game that can truly set champions apart. The mind-body connection is undeniable in sports, and here's why:

1. Focus and Concentration: Tennis requires unwavering focus and concentration. Mental training helps athletes develop the ability to stay in the moment, block out distractions, and make split-second decisions.

2. Confidence and Self-Belief: Confidence is the foundation of success in any sport. Mental training boosts an athlete's self-belief, helping them overcome self-doubt and perform at their best when it matters most.

3. Stress Management: Athletes often face intense pressure and stress during competitions. Mental training equips them with techniques to manage stress, keep anxiety in check, and perform under pressure.

4. Resilience and Adaptability: Tennis is a game of ups and downs. Mental training helps athletes bounce back from setbacks, adapt to changing circumstances, and maintain a positive attitude.

Tips and Tricks for Training Your Mind in Tennis

Now, let's dive into some practical tips and tricks to enhance your mental training in tennis:

1. Set Clear and Specific Goals: Define your tennis goals, both short-term and long-term. This helps you stay motivated and focused on what you want to achieve.

2. Visualization: Practice mental imagery by visualizing successful performances on the tennis court. See yourself hitting perfect shots, moving gracefully, and winning matches. This helps boost confidence and prepares your mind for real-life scenarios.

3. Stay Present: Tennis is a game of moments, and staying in the present is crucial. Concentrate on the current point or shot, rather than dwelling on past mistakes or worrying about future outcomes.

4. Control Your Breathing: Deep, controlled breathing helps reduce anxiety and keeps you calm under pressure. Practice mindful breathing exercises to stay composed during crucial points.

5. Develop Routines: Create pre-match and pre-point routines that help you focus and relax. These routines can include physical actions like bouncing the ball a certain number of times before serving or taking a deep breath before returning a serve.

6. Positive Self-Talk: Monitor your self-talk and replace negative thoughts with positive affirmations. Instead of thinking, "I can't do this," tell yourself, "I am capable, and I can handle this."

7. Embrace Challenges: Treat every challenge or adversity as an opportunity to learn and grow. Instead of being discouraged by tough opponents or difficult conditions, see them as chances to improve your mental resilience.

8. Learn from Mistakes: Accept that mistakes are part of the game. Instead of dwelling on errors, use them as valuable learning experiences. Analyze what went wrong and focus on making adjustments.

9. Stay Relaxed Under Pressure: Develop relaxation techniques, such as progressive muscle relaxation or mindfulness meditation, to stay calm during high-pressure situations.

10. Stay in the Flow: Achieving a state of "flow" means being fully immersed in your game, where everything seems effortless. To reach this state, focus on the process, trust your training, and let go of overthinking.

11. Maintain a Routine Sleep Schedule: A well-rested mind performs better. Prioritize a consistent sleep schedule to ensure your mind is alert and sharp on the court.

12. Review and Reflect: After matches or practice sessions, take time to reflect on your mental performance. Identify areas where you excelled and areas that need improvement. Adjust your mental training accordingly.

Join Fit4Tennis' FM Performance Series

By incorporating these tips and tricks into your mental training regimen, you'll be better equipped to handle the mental challenges that tennis presents. Remember that mental training is an ongoing process, so stay committed and consistent in your efforts.

To take your mental game to the next level and receive expert guidance from Coach Nicole Erickson, we invite you to watch our FM Performance Series at Fit4Tennis. Elevate your game, unlock your full potential, and become the athlete you've always aspired to be.

To learn more about our FM Performance Series and embark on your mental training journey, visit our website or click the link below. Don't let mental barriers hold you back; embrace the power of mental training with Fit4Tennis!

Hi Matthew, we are using a 8lb med ball. I would keep the reps high (about 20) if that’s getting to be too easy I would up to a 10lb med ball and so on! Hope that helps! Lmk if you have any other questions 💪



Dec 10 at 12:11 PM

Fit4Tennis Essentials: Timing Your Tennis Workouts

Tennis is a sport that demands agility, power, and finesse, making it crucial for players to maintain peak physical condition throughout the year. Whether you're in the midst of a thrilling season or enjoying some well-deserved downtime during the off-season, proper workout planning can be your secret weapon on the court. Fit4Tennis understands that timing is everything when it comes to optimizing your performance. In this article, we'll explore the best times to plan your workout routines for tennis, both during the on-season and off-season.

On-Season: Powering Up for Performance

The on-season is the time when you're actively competing in tournaments, leagues, or matches. It's when you need to be at your physical best to perform consistently and at your peak. Fit4Tennis recommends focusing on specific aspects of your training during this period:

1. Strength and Conditioning:

- Concentrate on building and maintaining your core strength, which is vital for stability and power in your shots.

- Incorporate agility drills to improve your lateral movement and quickness on the court.

- Utilize Fit4Tennis's specialized workout plans designed to enhance tennis-specific skills.

2. Injury Prevention:

- Pay attention to your body's signals and address any minor injuries promptly.

- Stretching and flexibility exercises should be a regular part of your routine to prevent muscle tightness and reduce the risk of injuries.

3. Recovery:

- Ensure that your workout routine includes adequate recovery time. Fit4Tennis recommends using techniques such as foam rolling and contrast baths to help with recovery.

4. Match-Specific Training:

- Tailor your workouts to mimic match conditions, focusing on endurance and explosive power.

Off-Season: Building a Strong Foundation

The off-season is a crucial period for recovery and building a strong foundation for the upcoming on-season. It's the ideal time to address weaknesses and work on long-term improvements. Here's how Fit4Tennis suggests you make the most of your off-season:

1. Rest and Recovery:

- Allow your body to recuperate fully from the physical demands of the on-season. Adequate rest is paramount.

2. Individual Assessment:

- Evaluate your strengths and weaknesses with the help of Fit4Tennis professionals.

- Develop a personalized training plan to address your specific needs.

3. Building Endurance:

- Focus on improving cardiovascular endurance to ensure you have the stamina required for long matches.

4. Mental Conditioning:

- Work on your mental toughness through visualization exercises, meditation, and mindfulness techniques.

5. Diet and Nutrition:

- Fine-tune your diet to support your long-term goals, focusing on nutrition for recovery and building lean muscle.

Timing is everything in tennis, and that includes when you plan your workout routines. Fit4Tennis understands the unique demands of this sport and offers tailored training programs to help players achieve their goals, whether they're in the throes of the on-season or making strategic moves during the off-season. By following the guidelines outlined in this article, you can ensure that you're always at your best when you step onto the tennis court. So, are you ready to ace your game? Get started with Fit4Tennis today, and watch your tennis performance soar to new heights.


Dec 03 at 09:16 AM

1 / 3
2 / 3
3 / 3

Fueling Your Tennis Workout: Fit4Tennis's Unique Pre-Game Recipes

Tennis is a physically demanding sport that requires agility, endurance, and quick reflexes. Whether you're a professional player or just hitting the courts for fun, what you eat before a tennis workout can significantly impact your performance. At Fit4Tennis, we understand the importance of proper nutrition tailored to the specific needs of tennis players. In this blog post, we'll explore some unique pre-tennis workout food options that can help you ace your game.

1. Banana and Peanut Butter Pancakes:


  • 1 ripe banana

  •  1/4 cup oats

  •  2 tablespoons peanut butter

  • 1 egg

  • 1/2 teaspoon baking powder

  • A pinch of salt


1. Mash the ripe banana in a bowl.

2. Add oats, peanut butter, egg, baking powder, and a pinch of salt. Mix well.

3. Heat a non-stick pan over medium heat and lightly grease it.

4. Pour small portions of the batter onto the pan to make pancakes.

5. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.

6. Serve with a dollop of Greek yogurt and a drizzle of honey for extra energy.

These pancakes provide a great balance of carbohydrates, healthy fats, and protein, giving you sustained energy for your tennis workout.

2. Spinach and Quinoa Salad:


  • 1 cup cooked quinoa

  • 2 cups fresh spinach leaves

  • 1/4 cup cherry tomatoes, halved

  • 1/4 cup cucumber, diced

  • 2 tablespoons feta cheese

  • 1 tablespoon olive oil

  • 1 tablespoon balsamic vinegar

  • Salt and pepper to taste


1. In a large bowl, combine quinoa, spinach, cherry tomatoes, cucumber, and feta cheese.

2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.

3. Drizzle the dressing over the salad and toss gently to coat.

This salad is rich in vitamins, minerals, and fiber, providing you with the necessary nutrients and hydration to keep you energized during your tennis workout.

3. Watermelon and Mint Smoothie:


  • 2 cups diced watermelon

  • 1/2 cup coconut water

  • 1 tablespoon fresh mint leaves

  • 1/2 lime, juiced

  •  Ice cubes (optional)


1. Place watermelon, coconut water, fresh mint leaves, lime juice, and ice cubes (if desired) in a blender.

2. Blend until smooth.

This refreshing smoothie is a great choice for staying hydrated and replenishing electrolytes during your tennis session, especially on hot days.

Proper nutrition is the key to performing your best on the tennis court, and Fit4Tennis has you covered with these unique pre-tennis workout recipes. From banana and peanut butter pancakes for sustained energy to a spinach and quinoa salad for essential nutrients and a watermelon and mint smoothie for hydration, these dishes are designed to help you excel in your game. Fuel up, stay fit, and make every swing count with Fit4Tennis!