The Tennis Files Podcast

On Episode 155 of The Tennis Files Podcast, I walk you through a simple lower body workout routine that will increase your strength, balance, and coordination to help you play better tennis.Consistent strength training is absolutely critical to increase your performance and lower your risk of injuries. Your game will transform when you feel stronger on the court and have the confidence that your body isn't going to break down easily. One of the most important things I've learned over the years of interviewing hundreds of top tennis pros and coaches, studying tons of resources about tennis fitness, and even getting certified by tennis fitness organizations, is that you need to have strong legs to level up your tennis game.I am going to describe this routine as detailed as I can on the podcast, and if you need a visual, check out my YouTube Channel at tennisfiles.com/youtube and click the subscribe button and notification bell so that you’ll receive an email as soon as I publish a video of this exact workout (a few days after this podcast goes up!).I hope you enjoy this episode! Let me know what you think about this episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!LINKS:Workout Plan PDFDynamic Warm-Up Plan PDFTennis Files Youtube Channel Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 154 of The Tennis Files Podcast, I am going to walk you through a complete dynamic warm-up routine with no equipment that will help you perform your best on the tennis court and stay healthy.Performing a dynamic warm up that is specific to tennis movement is going to give you the best preparation to play well and prevent injuries, according to many studies, the science, and top tennis fitness experts. There are obviously a ton of other warm-up exercises, variations, and levels of difficulty, but I find that this is a simple one that just about anyone can do to get ready for a great practice or match session. Remember to perform this dynamic warm-up routine before your matches and training, and let me know how it works for you.If you want to watch this full dynamic warm-up routine on video (it’ll be up within a few days of this podcast episode), go to the Tennis Files Youtube channel at tennisfiles.com/youtube and click the subscribe button and notification bell so that you’ll receive an email as soon as I publish the video!  I hope you enjoy this episode! Let me know what you think about this episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!LINKS:Warm-Up Routine - Free Download!Tennis Files YouTube ChannelBooks:Dynamic Stretching - Dr. Mark KovacsStudy on Dynamic vs Static Stretching and Activity Specific Warm-ups Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 153 of The Tennis Files Podcast, I interviewed elite tennis coach John Craig about the five areas of your game you need to develop to have a solid tennis foundation.John is a USPTA professional and a RacquetFit certified coach with over 35 years of tennis coaching experience. He is also the founder of Performance Plus Tennis. John has appeared on my Tennis Summits on multiple occasions to share his fantastic lessons and wisdom about improving your tennis game.On the show, you’ll learn about the principles of the tennis foundation, the reasons why you need to develop this foundation, its game changing benefits, how to create it, how to use it to reach your true tennis potential, what to avoid when building your tennis foundation, and much more!I hope you enjoy my interview with John! Let us know what you think about the episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!LINKSPerformance Plus TennisThe Best Tennis of Your Life: 50 Mental Strategies for Fearless Performance - Jeff GreenwaldInner Game of Tennis - Timothy GallweySecrets of a True Tennis Master - Welby Van Horn Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 152 of The Tennis Files Podcast, Mehrban is going to present his five-step process for how to get back on the court and start improving your game again.Many of you have been unable to play for many weeks or months and are just starting or soon will be getting back onto the tennis courts. But without the proper approach (pun intended :) ), you are way more likely to get frustrated, or worse, injured.On the show, you’ll learn how to regain and exceed your level of play before your long break from the courts, how to make goals and plan your training, the importance of taking care of your health and fitness while off court, how to be safe while playing, and much more!I hope you enjoy this episode! Let me know what you think about this episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!Resourcestennisfiles.comThe Building Blocks of Tennis Success eBook Tennis Fitness Workout PlanThe Tennis Files Podcast Tennis Files Membership - email me at mehrban@tennisfiles.comPractice JournalTennis SafetyUSTA Safety for COVID19 - Player Tips and Recommendations ITF Return to Tennis GuidelinesUSTA Tennis Safety for Facilities and Programming Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 151 of The Tennis Files Podcast, I interviewed elite tennis coach and speaker, Emma Doyle, about how to unleash your tennis potential.Emma is an expert instructor, communicator, and mentor, and has helped several professional tennis players reach top WTA rankings. She is also a Tennis Australia High Performance Coach and travels the world as a professional speaker specializing in helping people to maximize and live their potential through tennis. Emma has been on four of my Tennis Summit as well, and I have brought her back each year because of the fantastic content that she consistently produces to help tennis players improve their skills.On the show, you’ll learn about how you can increase your confidence, find your inner motivation to improve your game, communicate better with your partners, transform your mindset, achieve your true tennis potential, learn the secrets and habits of the pros, and much more!I hope you enjoy my interview with Emma! Let us know what you think about the episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!Books: Atomic Habits - James ClearResources:www.acecoach.com.auinfo@emmadoyle.com.auPersonality Playing StylesEmma’s TEDx Talk – Unleashing Female PotentialEmma’s YouTube ChannelEM & M SHOW YouTube ChannelEmma’s Demo ReelSocial Media:FacebookTwitterInstagramLinkedin Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 150 of The Tennis Files Podcast, I interviewed coach Gregg Le Sueur from Online Tennis Instruction about how to level up your volley and serve technique.Gregg is currently the lead instructor at OTI where he has helped thousands of tennis players improve their strategy, technique, mental game and fitness. He has also competed at an extremely high level and achieved an ATP ranking while playing in futures tour events. Gregg has been featured on my Tennis Summits the past couple years and continues to impress me every time he shares his knowledge about the game.On the show, you’ll learn how to hit more efficient volleys, how to increase your serve power and spin production, the fundamentals to becoming a better tennis player, Gregg's competitive tennis journey, his experience earning his first ATP point on the pro tour, proven tips and strategies to improve your tennis game, and much more!I hope you enjoy my interview with Gregg! Let us know what you think about the episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!RESOURCESonlinetennisinstruction.comDr. Jim Loehr’s 16-second Cure (4 Stages)BOOKSVic Braden - Tennis 2000Inner Game of TennisWinning Ugly  Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 149 of The Tennis Files Podcast, I interviewed Marc Sophoulis, Head Coach at Melbourne International Tennis School, about how you can become a complete player.Marc has coached many pros, including Anastasia Rodionova, Arina Rodionova, Dane Propoggia, and Victor Hanescu. He has also been a part of the Bryan Brothers team for 6 years at the Australian Open. Marc has spoken at conferences around the world, has been a commentator for professional tennis matches, and has also been featured in my Tennis Summits each year. He is one of the co-founders of the Tennis Menu, an awesome new instructional tennis site which you should definitely check out (link below).  On the show, you’ll learn the essential skills you must develop to become a well-rounded tennis player, proven tips and strategies to level up your game, important lessons Marc learned while working with the Bryan Brothers, how tennis coaches can maximize their impact, and much more!I hope you enjoy my interview with Marc! Let us know what you think about the episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!LINKS:thetennismenu.comThe Tennis Menu FacebookMarc Sophoulis TwitterMarc Sophoulis InstagramEQUIPMENT:TherabandMedicine BallBOOKS:Range: Why Generalists Triumph in a Specialized World Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 148 of The Tennis Files Podcast I spoke with Danielle Lao, top 200 WTA pro, about the mindset, preparation, and resilience you need to become an elite-level tennis player.What’s pretty amazing about Danielle’s path to the pro tour that you’ll hear on this episode is that she was basically locked into a normal desk job after college. But something deep inside told her that she needed to pursue her dream of making it on the WTA Tour.Danielle is a former USC standout and has reached as high as 152 in the world. She has played in the main draw of the US Open multiple times and has even co-authored a book called The Invaluable Experience that takes readers through her college tennis journey and why playing sports in college is an invaluable decision I am a big fan of Danielle and especially love that she gives us a rare insight into a professional tennis player’s career through her blog at thelittlegiant.net and on her social media platforms.On the show, you’ll learn about Danielle’s biggest ups and downs in her career and how she overcame them, how she prepares for matches, her morning routine, how she almost took a desk job and what inspired her to choose the WTA Tour instead, what she needs to do to reach the top 100 and beyond, her mental game secrets, unique tips to improve your tennis game, and much more!I hope you enjoy my interview with Danielle! Let us know what you think about the episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!LINKSthelittlegiant.netthelittlegiantblog.wordpress.comtwitter.com/thelittlegiantinstagram.com/thelittlegiant Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 147 of The Tennis Files Podcast, I spoke with 17-time Grand Slam champion Gigi Fernandez about how you can develop a strong mindset and play confidently against your competition.Gigi is a former world #1 doubles and #17 singles player and is now widely considered to be one of the best doubles players of all time. She is a Hall of Famer and she won 2 Olympic Gold Medals with Mary Joe Fernandez. In 2000, Gigi was named Puerto Rican Athlete of the Century. She now spends her time coaching adult players how to excel at doubles and developed the Gigi Method of doubles.On the show, you’ll learn how to develop your mental and emotional skills, simple pre-match routines that will help you stay calm during matches, the mindset you need to have before a match, how to create your roadmap to mental dominance, and much more!I hope you enjoy my interview with Gigi! Let us know what you think about the episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox!Links:The Roadmap to Mental Dominance (+ Gigi Method Free!) - Limited Time Only!Gigi’s FacebookGigi’s TwitterGIgi’s Instagram Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 146 of The Tennis Files Podcast, I reveal my top 10 strategy, technique, mental, and fitness takeaways from Tennis Summit 2020 with my good friend Peter Freeman from Crunch Time Coaching. We recorded this live episode at the end of my annual online tennis conference, which was a smashing success with 13,778 registrants!On the show, you’ll learn why you should use more of your back leg during the loading stage of the serve, the importance of practicing serves under pressure, how to improve your serve returns, the three main elements of watching the ball, how to prepare optimally before your matches, and much more!I hope you enjoy this episode! Let us know what you think about this episode in the comments below!And be sure to subscribe to Tennis Files to receive the latest tennis content to improve your game straight to your inbox! Learn more about your ad choices. Visit megaphone.fm/adchoices