Tennis is a complex sport. A player needs to accelerate, stop, change direction, rotate, react, produce force and recover, often within just a few seconds. Then they need to repeat these actions hundreds of times throughout a match while maintaining…
Over the past few weeks, I had the opportunity to spend time in Great Britain alongside tennis coach Dyego Moyano, supporting a group of two professional players and three juniors during training and competition. We were based in Reading, where…
People often ask what changes when you leave the training center and start traveling with athletes. The answer is simple. Everything becomes real. Inside the gym it’s easy to plan a perfect week. Training sessions start on time, recovery is…
Twenty-three years ago, when I started running, very few people really understood how to structure a training program. Back then, almost every workout was done at maximum effort. The idea was simple: if you trained harder every day, you would…
In sports performance, it’s easy to measure hard work. Heavier weights.More repetitions.Higher speeds.Longer sessions. Recovery is harder to measure, which is why it’s often overlooked. At Costa Performance, Friday afternoons look different from the rest of the week. Instead of…
Ask most athletes why they do mobility work and you’ll probably hear the same answers: “to loosen up,” “to improve flexibility,” or “to prevent injuries.” While those benefits may exist, they miss what might be the most important reason mobility…
One of the most common questions we hear from athletes is surprisingly simple: “Is this pain normal?” A few days ago, an athlete contacted us after experiencing discomfort in the lower abdominal region during a period of increased training. The…
In high-performance sports, there is a common tendency to associate better results with getting stronger, faster, or simply spending more hours practicing technical skills. While all of these are important, athletic performance is much more complex than any single physical…
Why Strength and Conditioning Is Essential for Long-Term Golf Performance Working with golfers has reinforced something that is often overlooked in the sport. Technical practice is essential for improving performance, but developing the physical qualities required to repeat an efficient…