How objective testing helped guide two months of targeted physical preparation at Costa Performance. Performance testing becomes valuable when it changes what we do next. This case study with tennis player Harlow Pieramici is a good example of how communication…
Daniel (a fictional character) could hit his backhand comfortably during the warm-up. The first few rallies felt normal. His grip was relaxed, the ball was arriving at a predictable speed and his elbow produced only a mild awareness that he…
A tennis exercise doesn’t need to look like tennis to improve tennis performance. This distinction is important. We often see the idea of “sport-specific training” interpreted very literally. If the athlete plays tennis, exercises start to include rackets, tennis strokes,…
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…
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…
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…
