When people hear the term “tennis training,” the first image that usually comes to mind is a tennis court. Forehands, backhands, serves, footwork and hours of practice with a racket. But there is another part of developing a tennis player…
Category: Training
When we talk about speed in tennis, the conversation usually focuses on how quickly a player can get to the ball. But there is another part of movement that deserves just as much attention: How well can the player stop?…
When an athlete gets injured, we usually start with the physical questions. What structure was injured?How much load can it tolerate?How much strength was lost?When can the athlete return to training? All of these questions matter. But an injury changes…
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…