# Wolfe Tennis Performance


## Posts

- [Welcome](https://wolfetennisperformance.com/welcome/): Investing in your shoulder health is one of the best things you can do for your tennis game. These videos will provide you with the tools you need to prevent injuries and improve your performance over the long term. Let’s start building those shoulder muscles! Ready to unlock your full potential on the court? This mobility and strength audit test, led by the one and only Ben Wolfe, is your personal roadmap to peak performance.   Join and discover how to move with greater agility, unleash explosive power, and elevate your game to the next level. Let’s get started!
- [Knee Mobility](https://wolfetennisperformance.com/knee-mobility/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Knee-Mobility-Test.mp4 This simple test helps tennis players gauge their knee mobility and flexibility, crucial for proper mechanics during play. Here’s how to do it Stand with your back straight against a wall. Place your feet shoulder-width apart and approximately hip-distance away from the wall. Slowly slide your back down the wall, keeping your heels flat on the ground. Maintain a slight arch in your lower back as you descend. Aim to slide down as far as comfortably possible. Hold the deepest position for 10-15 seconds. What to look for: Good Mobility: You should be able to slide down the wall with […]
- [Hip Mobility](https://wolfetennisperformance.com/hip-mobility/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Hip-Mobility-Test.mp4 This Bench Hip Flexor Stretch is a great way for tennis players to assess their hip mobility. Tight hip flexors can limit your range of motion and impact your performance on the court. Here’s how to do it Find a bench or sturdy chair. A raised surface helps achieve a deeper stretch, but you can also perform this exercise on the floor if needed. Place one knee on the bench, with your shin parallel to the ground. Keep your other foot flat on the floor behind you, with your knee bent at a 90-degree angle. Maintain a tall spine […]
- [Glute Strength](https://wolfetennisperformance.com/glute-strength/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Glute-Strength-Test.mp4 Strong glutes are essential for explosive movements on the tennis court, and this routine will help you assess and improve your glute strength! Here’s how to do it Find a stable exercise ball. You can also perform this exercise on the floor if you don’t have a ball. Lie on your back with your knees bent and feet flat on the floor. If using a ball, position your heels on top of the ball, creating a 90-degree angle at your knees. Press your lower back and core into the ground (or ball) to maintain a neutral spine. Push through […]
- [Glute Mobility](https://wolfetennisperformance.com/glute-mobility/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Glute-Mobility-Test.mp4 This exercise uses a lacrosse ball (or tennis ball for a gentler option) to target tight spots in your glutes, a common trouble area for tennis players. Here’s how to do it Find a comfortable spot on the floor. Place a lacrosse ball under one glute (buttock). Prop yourself up on your forearms with your elbow directly under your shoulder. Rest your other ankle on your opposite thigh, creating a stacked leg position. Shift your weight onto the leg with the lacrosse ball underneath. You can use your arms for some initial support if needed. Slowly roll your glute […]
- [Core Strength](https://wolfetennisperformance.com/core-strength/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Core-Strength-test.mp4 This is a great combo to assess and improve core strength for tennis players! Here’s how to do it Lie on your back with your knees bent and feet flat on the floor. Lift your knees so your shins are vertical and form a C-shape with your body (arms wrapped around your shins). Keep your core engaged and avoid arching your lower back throughout the movement. This is a test, not a rolling exercise. The goal is to maintain this C-shape position and avoid using momentum by moving your arms or legs. Try to initiate a small rolling motion with your torso while keeping […]
- [Back Mobility](https://wolfetennisperformance.com/core-mobility/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Core-Mobility-Test.mp4 By incorporating the Cobra Stretch into your routine, you’ll improve core and lower back mobility, allowing for more powerful movements and a pain-free tennis experience Here’s how to do it Lie face down on the floor with your palms flat beside your shoulders. Engage your core and gently press your forearms into the mat. Slowly lift your upper body off the ground, keeping your hips and legs pressed into the mat. Aim to create a gentle arch in your lower back. Maintain a relaxed neck and gaze upwards. Hold for 15-30 seconds, breathing deeply throughout the stretch. Modifications: As your mobility improves, you […]
- [Hip Strength](https://wolfetennisperformance.com/hip-strength/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Hip-Strength-Test.mp4 The 90/90 test is a great way for tennis players to assess both hip mobility and core strength. Here’s a breakdown of the test and its benefits: Here’s how to do it Find a comfortable spot on the floor. Sit on the floor with one leg extended straight out in front of you. Bend your other leg at a 90-degree angle, placing your foot flat on the floor beside your buttocks. Aim to bring your torso upright with a neutral spine (avoid arching your lower back). Mobility Check: Ideal Mobility: You should be able to comfortably achieve a 90-degree angle […]
- [Hamstring Strength](https://wolfetennisperformance.com/hamstring-strength/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Hamstring-Strength-Test.mp4 This exercise, the Single Leg Bridge with Hamstring Hold, is a fantastic way for tennis players to assess and improve hamstring strength. It’s a simple exercise that can be done almost anywhere, making it a great addition to your warm-up routine or strength training program. Here’s how to do it Lie on your back with your knees bent and feet flat on the floor. Lift one leg straight up towards the ceiling. Engage your core to keep your back flat on the mat. Flex your foot (point your toes towards the ceiling) to activate your hamstring muscle. Press your […]
- [Hamstring Mobility](https://wolfetennisperformance.com/hamstring-mobility/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/HAMSTRING-MOBILITY.mp4 This versatile stretch targets your hamstrings, hips, and even your calves, all in one go! It’s a great way to loosen up tight muscles commonly experienced by tennis players after intense training or competition. You can use a resistance band, but a towel will work just as well in a pinch. Here’s how to do it Loop the band (or towel) around the top of your right foot. Make sure it’s secure and won’t slip off during the stretch. Lie down on your back with your left leg extended straight. Hold the band (or towel) with your right hand. […]
- [Knee Strength](https://wolfetennisperformance.com/knee-strength/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Knee-Strength-Test.mp4 The Deep Squat with Knee Tap is a fantastic exercise for tennis players. It strengthens your legs while also assessing and improving your knee and ankle mobility, both crucial for explosive movements on the court. Here’s how to do it Stand with your feet shoulder-width apart, toes pointed slightly outward. Optional: Place a padded object (yoga block, rolled-up towel) a few inches in front of you. Engage your core and begin to squat down. Focus on pushing your hips back as if you’re sitting in a chair. Keep your back straight and avoid hunching forward. Descend as low as […]
- [Shoulder Mobility](https://wolfetennisperformance.com/shoulder-mobility/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Shoulder-Mobility-Test.mp4 The Windmill is a fantastic exercise for tennis players to assess and improve flexibility in both their hamstrings and shoulders. It challenges your body in a way that mimics the motions used during play. Here’s how to do it Start with a wide stance, feet shoulder-width apart or slightly wider. Reach one hand down towards your opposite foot. Aim to keep your leg straight, but don’t hyperextend your knee. Simultaneously, reach your other arm directly overhead. Imagine reaching for the sky. Crucially, as you reach down with your hand, rotate your reaching arm’s palm away from your body. This […]
- [Shoulder Stretch](https://wolfetennisperformance.com/shoulder-stretch/): https://wolfetennisperformance.com/wp-content/uploads/2024/03/Audit-Shoulder-Strength-Test.mp4 This exercise, called the Reverse Snow Angel, is a great way for tennis players to test and improve their shoulder strength and mobility. It’s a variation of the classic snow angel you might do in the snow, but with your body facing down. Here’s how to do it Grab some light weights (dumbbells or kettlebells work well). Lie face down on the mat with your arms extended out to your sides, palms facing down. Your body should form a straight line from head to toe. Engage your core and lift your arms slightly off the ground. Imagine your shoulder […]
- [Bonus: Best Stretch for Tennis players](https://wolfetennisperformance.com/teset3/): https://youtu.be/3QBhOmkwbcQ This Cobra stretch will target your lower back and core, areas crucial for power and stability in tennis. It’s a great way to assess your flexibility and loosen up tight muscles before or after playing.   Here’s how to do it Lie down on your stomach with your legs together and your forehead resting on the mat. Relax your entire body, especially your glutes and hamstrings. Place your hands flat beside your shoulders, elbows tucked in close to your body. Inhale as you slowly press your chest and shoulders off the mat. Keep your core engaged and avoid arching […]
- [The Top 7 Things We Can Learn From Novak Djokovic](https://wolfetennisperformance.com/the-top-7-things-we-can-learn-from-novak-djokovic-2/): Like him or hate him, we can all agree that Novak Djokovic is in the conversation as the greatest of all time.  I’m not here to argue his position on the all-time greats but rather use this opportunity to discuss elements in Novak’s game that we all can learn from.  He’s having one heck of a year so far with him being the clear favorite to win the title once again.  Here are the 7 things I feel we could all learn from Novak’s game: 1. Don’t panic. There is no shot clock and every point is worth the same.  […]
- [The One Stat That Can Determine Your Tennis Match Success](https://wolfetennisperformance.com/the-one-stat-that-can-determine-your-tennis-match-success/): Looking at Paula Badosa’s championship run, I noticed a pattern in her stats (along with many of the matches on the men’s side too).  She consistently scored more points on her second serve than her opponents.  In her semi final match up, it was close but had a 50% to 46% edge on Ons Jabeur and in her finals she scored a 59% to 40% advantage.  The second serve winning percentage seems to the one that sticks out to me with a lot of matches to determine who is the winner. Many might be thinking that it might be better […]
- [4 Focus Areas To Improve Your Fitness For The Tennis Season](https://wolfetennisperformance.com/harnessing-sustained-energy-on-the-tennis-court-2/): Feeling competitive on the tennis court is a big reason why we join leagues and play tournaments.  Knowing we can compete and play for something meaningful  makes the sport something we look forward to every week.  With the weather starting to allow for more match play, it’s time to get training so you can feel as competitive as possible for your upcoming matches.  Below I wanted to give suggestions on how you can improve your racquet head speed, foot speed, cardio and strength that all relate to tennis.  Look at your own areas that need improvement and see if you […]
- [Harnessing Sustained Energy on the Tennis Court](https://wolfetennisperformance.com/harnessing-sustained-energy-on-the-tennis-court/): Energy is essential when it comes to playing a good game of tennis. In order to compete well, you need to have sustained energy throughout the match. It’s important to remember that you are what you eat, and that eating the right food can help you stay energized and ready to play your best. Here are 5 of the best foods with a couple extra ideas for sustained energy during your tennis matches.  #1: Berries  Berries are packed with antioxidants and fiber, which provide sustained energy for any activity—tennis included. Berries also contain natural sugars called fructose that can give […]
- [Why Narcissism Can Hamper Our Tennis Performance and What You Can Do About It](https://wolfetennisperformance.com/why-narcissism-can-hamper-our-tennis-performance-and-what-you-can-do-about-it/): Narcissism is defined as “excessive interest in or admiration of one’s self.”  How does this relate to our ability to perform at a top level in our tennis matches?  It all relates to the “all or nothing” mentality that we tend to have with our matches.  Let me explain. Have you ever caught yourself thinking about an upcoming match and making it a bigger deal than it really is?  I have.  It’s crazy how our mind can start thinking of an upcoming match and making it a life or death situation.  The match starts feeling like a must win and […]
- [The Most Important Aspect of Tennis Performance](https://wolfetennisperformance.com/the-most-important-aspect-of-tennis-performance/):   You’ve been in this situation before.  You’re playing a tight match and when the big points come up, you fall short.  Although it was close, you know you didn’t perform your best when it mattered most. This experience is common in the tennis world.  80% of your time in a match is NOT hitting a ball.  This makes the mental game crucial to playing your best tennis.  In the past, my focus has been on the physical part of tennis (technique, mobility, strength and nutrition) but with my recent experiences as a coach, I realize the missing element is […]
- [Practice Makes Perfect.  Or Does It?](https://wolfetennisperformance.com/practice-makes-perfect-or-does-it/): Practice makes perfect, right?  Over the years that has changed to “perfect practice makes perfect.”  But what is that?  You’ve heard about having specific goals in your practices on the tennis court but there hasn’t been very tangible examples that we can all put into practice.  I’m hoping I can shed light on some ideas that you can take directly to the tennis court to optimize the time you have practicing to see real results in your matches. Here are my top 5 ways to get the most out of your practices.  #1: Make mini tennis more deliberate When we […]
- [Quotes From Roger Federer That We All Can Learn From](https://wolfetennisperformance.com/quotes-from-roger-federer-that-we-all-can-learn-from/): Roger’s announcement that he is retiring from competitive tennis left millions of tennis fans wanting more.  With no farewell tour (he is playing Laver Cup a week after his announcement and that is it), many of us are reflecting on his career.  Regardless of your feelings towards him as an all time great, we can all admire his style of play that no one on tour can duplicate.  As a competitive tennis player and coach, I try to learn from the greats.  I felt this is a good time to take some moments from Roger’s career that we all can […]
- [Want To Get Really Good At Tennis?](https://wolfetennisperformance.com/want-to-get-really-good-at-tennis/): I hate to break it to you but most of your decisions have already been made then.In the world of so many options for us to choose from, this might not be an easy pill to swallow.It can take you a half hour to make a decision on what to watch on Netflix but when you decide to be great at something, you don’t have that many decisions to make anymore.In a way, this can feel like a weight has been taken off your shoulders, allowing you to focus on your goal. If you are wondering what I mean by […]
- [3 Completely Different Routes To Avoid Tennis Related Injuries](https://wolfetennisperformance.com/3-completely-different-routes-to-avoid-tennis-related-injuries/): Avoiding injuries from tennis is one of my highest priorities while working with my clients or even my game.Being injury-free allows a player to practice more, improve and reach my potential.It’s no fun knowing that after a few sets you are going to “feel it” for a few days or even worse you’re in too much pain to play in the first place.From my experience training players to avoid injuries, I’ve found that there are three general paths their training can go. Let’s dive into them and see if you fit into either category. Category 1: Bad Form If your […]
- [5 Tips To A Beginner's Mind To Achieve Your Goals](https://wolfetennisperformance.com/5-tips-to-a-beginners-mind-to-achieve-your-goals/): I just finished a 30 day program with 50 tennis enthusiasts just like you (feel free to join as I add daily tips throughout the week on the 6 pillars of tennis success).  Each day we dove into the importance of one of the pillars and how to try it out on your own.  Sometimes these new ideas do not pan out how someone would want them to and say that “it just didn’t work.”  Before throwing ideas out for good, consider having a beginner’s mind.  A beginner’s mind is something we all had when we try something new.  It’s […]
- [You're Invited To My 30 Day Health and Fitness Journey!](https://wolfetennisperformance.com/youre-invited-to-my-30-day-health-and-fitness-journey/): Tennis has been my vehicle for healthy living.  I’ve used tennis as a way to stay motivated in improving my physical and mental strength.  The lessons I’ve learned throughout this approach is priceless.  Now that I’ve finished my first year of adding fitness and health coaching to my usual tennis lessons, it’s time to give out some of the tips that I wish I had years ago.  Instead of calling this a “30 day challenge,” I would rather call it a “30 day journey.”  We will do this together as I hope to learn as much from you as you […]
- [4 Steps to a Stress-Free Tennis Match](https://wolfetennisperformance.com/4-steps-to-a-stress-free-tennis-match/): Tennis matches can bring out a variety of emotions that all players will have to face.  The top players have trained their mind for years to be ready for all the ups and downs tennis matches give them.  This way they can play their best no matter what the situation is.  Mental toughness doesn’t come quickly but with the correct training, you can enjoy your matches without having your emotions take control over you.  Let’s begin your training! Part I:  Level Up Your Mental Strength Below you will see the ways a player will respond to the stress a match […]
- [The Top 7 Things We Can Learn From Novak Djokovic](https://wolfetennisperformance.com/the-top-7-things-we-can-learn-from-novak-djokovic/): Like him or hate him, we can all agree that Novak Djokovic is in the conversation as the greatest of all time.  I’m not here to argue his position on the all-time greats but rather use this opportunity to discuss elements in Novak’s game that we all can learn from.  He’s having one heck of a year so far with him being the clear favorite to win the title once again.  Here are the 7 things I feel we could all learn from Novak’s game: 1. Don’t panic. There is no shot clock and every point is worth the same.  […]
- [Playing for Life:  How to Stay Young on the Tennis Court](https://wolfetennisperformance.com/playing-for-life-how-to-stay-young-on-the-tennis-court/): The book, Being Mortal by Atul Gawande opens up a difficult conversation that we tend to ignore; our mortality.  Although the book offers a lot of insight on that subject, I noticed a general theme to an older and active life.  As many of you know from my previous blogs, I tend to connect life with tennis rather than putting tennis in a box and giving it no connections to our lives.  If you are reading this, you must love the game of tennis and want to play it for as long as possible.  I do too.  Many clients I […]
- [The Top 4 Weasel Words To Avoid In Your Tennis Matches](https://wolfetennisperformance.com/the-top-4-weasel-words-to-avoid-in-your-tennis-matches/): The way you communicate with yourself in a tennis match often determines the quality of experience you have.  Many times we look for opportunities to remind ourselves of what we are doing wrong, which feeds into an endless cycle of criticism and self-doubt.  When you look closely at what your conversations are, it might be surprising to see a few words that stick out that can cause damaging conversations with yourself.  Words used to take away your grit and determination during a match are called weasel words.  They often put the blame on something you cannot control so therefore is […]
- [5 Tips to Get Into Tennis Shape](https://wolfetennisperformance.com/5-tips-to-get-into-tennis-shape/):   Tennis season is upon us and after a year where many of us faced shutdowns and very little opportunity to play tennis, 2021 brings hope that there will be a lot more tennis for us to enjoy!  With that, we need to be honest with ourselves.  How ready is your mind and body for your upcoming leagues, matches and practices? With so much going on in our lives, many of us have most likely put tennis in the back burner.  Now that we are getting ready to hit the courts, there are some many of us that need to […]
- [Is Ego Impacting Your Training?](https://wolfetennisperformance.com/is-ego-impacting-your-training/):   Don’t get me wrong, I can feel just as enthusiastic as any tennis player after winning a match or even a point.  I think it’s important to have that desire to be competitive and strive to be the best you can.  However I’ve realized that there has been a roadblock in the improvement of many players I have trained with.  It’s something I’ve had to deal with myself, and that is ego.  I’ver written in the past about how ego can ruin a player’s ability to play matches but this is more on the drills we use to train […]
- [Are You Training Like It’s The Offseason?  Here Are The Top 5 Ways To Get Fit For Next Year!](https://wolfetennisperformance.com/1803-2/): Are You Training Like It’s The Offseason?  Here Are The Top 5 Ways To Get Fit For Next Year! Just like a professional athlete, we should be eating and training differently depending on if we are playing a lot of tennis or tapering it down due to the winter months.  For most of us, recreational tennis has an offseason where we are not playing in many (if at all) leagues and tournaments.  This is the perfect time to get your mind and body ready for the next season! I am hoping the information below will help you with new ideas […]
- [How Using the Holiday Season To Make You a Better Tennis Player](https://wolfetennisperformance.com/how-using-the-holiday-season-to-make-you-a-better-tennis-player/):  I hope you all had a safe and enjoyable Thanksgiving during these difficult times. The holiday season marks the end of the year, (which is definitely enough to celebrate on its own!) but also a reminder of what we have in our lives to be thankful for. Although our minds are geared to be negative, Thanksgiving and Christmas tend to keep our perspective focused around gratitude. When we focus on what we have rather than what we do not have, it allows for some pretty amazing things to unfold. Now how would the feeling of gratitude relate to your […]
- [The Fear of Losing and How to Overcome It](https://wolfetennisperformance.com/the-fear-of-losing-and-how-to-overcome-it/): Franklin D. Roosevelt said it best, “there is nothing to fear but fear itself.” This can be applied to our tennis matches. We have heard countless times that tennis matches should be fun and “it’s not a big deal” but that’s hardly what we feel on the tennis court. The rational brain seems to shut off as we get more engulfed in our “win at all costs” mentality that often plagues us and keeps us from reaching our potential as a competitor. If this is something you have struggled with, I may have found a way to get around it.
- [How Failing to Fail is Your Biggest Failure to Improving](https://wolfetennisperformance.com/how-failing-to-fail-is-your-biggest-failure-to-improving/): We start at a young age with the inclination that failing is being failure.  I disagree.  There are so many examples where this is just plain wrong.  Here are some extreme ones.  The world’s #1 tennis player, Andy Murray, has played in 70 career finals of tournaments.  He lost 24 of them.  Serena Williams who holds 22 grand slam singles titles (tied for the most with Steffi Graff), lost 6 other finals, not including any tournaments (there were many) that she didn’t make it to the finals.  Jack Nicholas, the winner of more majors (there are 4 in a calendar […]
- [How to Practice Like the Pros](https://wolfetennisperformance.com/how-to-practice-like-the-pros/): Ever wonder what goes on in the head of a high-level tennis player in practice?  This is something you cannot see or hear when watching them practice but it’s a habit I highly recommend you do.  There are plenty of opportunities to focus your attention on aspects of your practice that will not help you improve.  Don’t let the small things get in the way of having a focused practice.  Here’s how. Anyone that is busy that sees consistent success will tell you that a daily priority list helps them focus their attention on what is important rather than get […]
- [Dead Time and What to Do With It](https://wolfetennisperformance.com/dead-time-and-what-to-do-with-it/): I have found that no matter how busy I am, there is always dead time throughout a typical day.  Dead time is the time you have to do whatever you would like.  You are free to choose what you wish at this time.  Many of you feel that your choices are not really choices but circumstances that you have to deal with in your life.  To gain a full appreciation for your life, it’s important to view all that you do as decisions you make.  Accepting the fact that your life is based upon choices, you will gain an appreciation […]
- [Your 2017 Book List](https://wolfetennisperformance.com/your-2017-book-list/): Happy New Year!  I figured you all are getting plenty of advice on New Years Resolutions so I thought I would switch gears and suggest books that have helped my tennis game through different insights that would impact your performance.  Instead of giving a summary for each one, I’ll just rank them in order of my top 10 and you can look them up since they are all linked to a summary page.   Best wishes to 2017! 10. The Mindful Athlete by George Mumford 9. Winning Ugly by Brad Gilbert 8. The Inner Game of Tennis by Timothy Gallwey 7. The Willpower Instinct by […]
- [How a 12 Dollar Light Bulb Killed Over a Hundred Passengers on a Plane and How it Relates to Your Tennis Game](https://wolfetennisperformance.com/how-a-12-dollar-light-bulb-killed-over-a-hundred-passengers-on-a-plane-and-how-it-relates-to-your-tennis-game/): Eastern Airlines flight 401 was supposed to touch down in Miami on December 29th, 1972.  Instead, it ended up crashing in the everglades, killing over 100 people on board.  The pilots decided to check out a faulty light that was telling them their wheels were not locked down for landing (the light was broke but the wheels were fine) by circling back up over the Miami airport to take a look.  The problem is that they didn’t notice they hit the autopilot switch that turned it off as they were looking at the light.  The black box recording of their […]
- [How a Lack of Sleep is Wreaking Havoc on Your Body](https://wolfetennisperformance.com/how-a-lack-of-sleep-is-wreaking-havoc-on-your-body/): In the light of just losing an hour of daylight in the evening, I think it’s a good time to talk about sleep.  I’m convinced that sleep is one of the MOST important aspects of a healthy individual that not only relates to obvious things like your focus and energy but also your metabolism, motivation, diet and decision making.  All of these factors can influence how well you play tennis and for that matter, live your life.  So let’s dive into this a bit more so you can start understanding just how important a good night’s rest is for you. […]
- [How One Small Advantage for a Child Will Ultimately Bring More Success Over Their Peers](https://wolfetennisperformance.com/how-one-small-advantage-for-a-child-will-ultimately-bring-more-success-over-their-peers/): What if I told you that there was the highest probability to find an NHL player’s birthday within the first 3 years of the year?  A coincidence?  Other sports such as the NBA have shown this too.  So what gives?   How could being born at a specific portion of the year benefit a child’s chances of going pro in their respective sport?  Simply put, their age.  Although the kids are all roughly the same age when playingin their divisions, we know there is a big difference between a child’s cognitive and motor skills when comparing even a few months.  Most likely the […]
- [Top 5 Practical and Uncommon Tips to a Healthier Athlete](https://wolfetennisperformance.com/top-5-practical-and-uncommon-tips-to-a-healthier-athlete/): One thing you cannot buy back is your time.   With that in mind, I wanted to consolidate all the cool things I have learned to get my body in the best physical state into a top 5 list.  I even provide you a link to buying the item (if practical) on amazon to make this as easy as possible.  I hope at least a few of these will help you increase your fitness to become a better athlete!  Here you go: #5 Spice it Up There are a lot of studies to show the positive influence spices have on your […]
- [How Pros Double Think Their Way to Success](https://wolfetennisperformance.com/how-pros-double-think-their-way-to-success/): The popular book 1984 by George Orwell had a very interesting part of the book when Mr. Orwell talked about a “Double Think.”  The premise is simple.  It is the ability to hold two completely contradictory thoughts while believing both of them to be true.  Physiologists later argued that this is impossible to do yet professional tennis players (and other athletes) do it all the time.  Just think about what was going through Tiger Wood’s head when he was going for a 12 foot put in the 2008 U.S Open to get into the playoffs while suffering from a knee […]
- [The Sports Gene...is it Real?](https://wolfetennisperformance.com/the-sports-gene-is-it-real/): The book by David Epstein called “The Sports Gene” has given a strong argument that athletic performance is not worked for but actually acquired through birth.  Contrary to many of the blogs I have written, Mr. Epstein uses strong evidence to show that endurance runners as well as track star athletes have genes they were born with that allow them to perform better as runners or jumpers than anyone without these genes, no matter how hard they work.  One of the research documents can be found here that basically says that specific genes (ACE I/I and ACTN3 R/R) relate to having more […]
- [The Science of Choking](https://wolfetennisperformance.com/the-science-of-choking/): The Science of Choking There are countless examples of professional athletes doing incredible, clutch plays to win the game.  From Derek Jeter’s incredible “flip” to home plate to save a run in the 2001 ALDS to Tiger Wood’s 10 foot put in the 2005 Masters on the 16th hole to secure his win.  Being “clutch” is not limited to just one play as we see in great performances such as Wawrinka defeating Djokovic in the the 2015 French Open Final.  What about the other way around?  What about Greg Norman’s infamous collapse in the 1996 Masters?  Or when Jana Novotana […]
- [How to Get Faster on the Court by Using Your Head and Not Your Feet](https://wolfetennisperformance.com/how-to-get-faster-on-the-court-by-using-your-head-and-not-your-feet/): Introduction Feeling slow on the court?  Although fitness is essential for a great tennis game, chances are you are not taking full advantage of your speed.  Read below on how to get faster on the court without getting in better shape. Watching the ball vs. watching your opponent It dawned on me after my discussion with someone in an adult tennis drill that many players watch the ball more than they need to.  Although we know that it is very important to watch the ball during contact (just see below on how Roger Federer does it), many of us take […]
- [Supporting Your Child in Tennis](https://wolfetennisperformance.com/supporting-your-child-in-tennis/): Parents want the best for their child obviously but sometimes the information to help their child is not available or seems contradictory.  Information overload is also a culprit to having a clear idea of what to do to support kids though tennis.  Through some extensive research in books such as “Peak,” “Talent Code,” and “Talent is Overrated” and my own 10+ years of experience of teaching kids on the tennis court and in the classroom, I have been able to come up with some easy to follow advice for parents. Before We Begin It’s important to have the right mindset […]
- [The Secret to How I Improved in Tennis](https://wolfetennisperformance.com/the-secret-to-how-i-improved-in-tennis/): Sometimes you look back at what your accomplishments are and wonder how the heck that happened.  This is me with tennis.  After all the research I’ve spent on how to skills are acquired and built on, I’ve realized that what I did to improve so much in tennis was somehow the way research points you to do.  Meaning I didn’t realize it at the time but I figured out the best way to improve at tennis in the shortest amount of time.  Let me explain. Mental Representations From the books “Peak,” “Talent Code” and “Talent is Overrated,” the researchers all […]
- [How to Get Your Opponent to Double Fault More](https://wolfetennisperformance.com/how-to-get-your-opponent-to-double-fault-more/): If you ever look at the stats of a professional tennis match, it is often the case that a player is lucky to win 50% of their second serve points.   This is because the returner realizes this is the shortest ball they will most likely see in a rally so they take advantage of this by placing the ball with depth and power to their opponents’ weaker side.  This allows for a high probability that the returner will be in position to win the point.  Let’s look at this a bit more closely. Finding the Right Balance At the recreational […]
- [How Does Your Physical and Mental Strength Determine Your Style of Play?](https://wolfetennisperformance.com/how-does-your-physical-and-mental-strength-determine-your-style-of-play/): Your opponent has just hit a ball to force you on the run as you hit your forehand.  Your disappointed shriek tells the story as you watch the ball fly well pass the baseline.  The question is not how you hit it out but why you hit it out.  You practice how you play but that is not deep enough of an analysis to get to the root of the matter.  Let’s take a look. As I watched Novak Djokovic (the #1 player this year) play a match, I would often guess when he would hit a more aggressive ball to end […]
- [The Science of Weight Gain](https://wolfetennisperformance.com/the-science-of-weight-gain/): Why some of us gain weight more than others I know that this blog focuses on improving your tennis game but I am a fond believer that fitness/health is just as important as technique/strategy.  Tennis is becoming more and more a physical game and requires a lot from your body.   I wanted to focus on weight gain, as that can be a detriment to your tennis game.  Having 10+ pounds extra than you should slow you down and prevent the mobility you need to get the most out of your performance on the court.  The more educated we are on […]
- [Are You Training Like You Move on the Court?](https://wolfetennisperformance.com/are-you-training-like-you-move-on-the-court/): I’ve always said that I would take someone that has been trained to move well (soccer and basketball players are great examples) than someone with pretty strokes.  Movement is the most important thing of tennis and we tend to worry more about our strokes than our moment.  Are your training the right way? Is Your Conditioning On Point? Moving laterally is an essential part of tennis.  This side to side movement allows you to cover the majority of tennis shots as they go to your right and left.  Being able to get to the ball and set up so that […]
- [Have you Maxed Out in Your Potential?](https://wolfetennisperformance.com/have-you-maxed-out-in-your-potential/): You listen to a young child play the violin in spectacular fashion or watch a young “prodigy” hit tennis balls better than you yet the child is a quarter your size.  You simply shrug your shoulders and say how lucky they are to have that talent instilled in them.  We do this all the time.  I just heard Mary Carillo talk on Wimbledon about a player having a “talent” for being able to anticipate so well where her opponent is hitting the ball and that this talent is “not coachable.”  “They have it or they don’t.”  Except that she’s wrong.  […]
- [Do You Have the Right Mindset While Playing a Tennis Match?](https://wolfetennisperformance.com/do-you-have-the-right-mindset-while-playing-a-tennis-match/): Back in North Carolina where I was coaching at a school that didn’t have much popularity with tennis, I would recruit soccer players to come join my tennis team.  First of all, they could move their feet, which is extremely important but there was something even more important than that: they knew how to compete.  I would tell them the rules of tennis and they would go out and beat players that were playing the game of tennis for years compared to the soccer players playing only a few months.  They had what I called “the winning attitude.” Having the […]
- [What is your Practice to Match Ratio?](https://wolfetennisperformance.com/what-is-your-practice-to-match-ratio/): I recently had a discussion with a 4.0 tennis player trying to improve his game but was frustrated with what his team has been doing.  He mentioned that the players on the team all want to play matches to prep for their upcoming adult team matches.  This may sound like a logical thing to do but it depends on what you’re striving for. Getting Match Ready vs. Improvement When the pros are about to play a match in a tournament, they will make sure they are “match ready” by playing out points in different situations or playing matches against players […]
- [Singles Strategy](https://wolfetennisperformance.com/singles-strategy/): Singles strategy tends to become too complex or simple to really get anything out of it.  For example, you might have heard of hitting crosscourt and keeping the ball deep which is obviously true but too limited in rich content while the other side of the spectrum is so differentiated based on your opponent that you learn after the fact.  Let’s break it down into a way that is more tangible for you to use.  We will do this by looking at all the different positioning you have on the court to help focus the content. You and your opponent […]
- [Is Your Practice Getting You Where You Want to Be?](https://wolfetennisperformance.com/is-your-practice-getting-you-where-you-want-to-be/): So many of us put in many hours of practice a week yet we don’t see much change in our game during matches or even in future practices.  Have you reached your ceiling?  Is this as far as you can go?  This is hardly the case.  Research (we will get into this another day) proves that our capabilities are rarely reached physically but rather mentally.  Meaning you think you reached your peak or you just become content with where you’re at.  Let’s take a look at some changes that might help you keep improving in your practices. Practicing the Right Way We […]
- [Why TV Tennis is Ruining Your Game](https://wolfetennisperformance.com/why-tv-tennis-is-ruining-your-game/): Wimbledon has just started and after watching a bit of it, it dawned on me that many people do not take full advantage of watching the best players in the world play.  Since it is a one on one sport (or two on two for doubles), you can get a lot out watching just a few minutes of a player if you do it right.  Let’s look into why watching tennis on tv can impact your game. The Classic “TV Tennis Strokes” The first time I heard the term “tv tennis strokes” was from a great instructor I worked under, Tim […]
- [Nutrition Before and After Your Tennis Match](https://wolfetennisperformance.com/nutrition-before-and-after-your-tennis-match/): Learning From the Best It’s no surprise why Novak Djokovic made the jump from top 5 in the world to the best player on tour.  Nutrition.  He realized that for his body to do the things he needed it to do would take a deeper understanding of athletic performance.  His diet change made it so he could outlast his opponents and stay focused much longer, earning him millions of dollars more than before.  I have always said that if something works for the pros, it must be good enough for us too.  Let’s look at what the proper way of […]
- [Be the Jerry Rice of Tennis](https://wolfetennisperformance.com/be-the-jerry-rice-of-tennis/): As a tennis instructor, 100% of my lessons are based on the technique of swinging at a ball using various strokes. Fixing a forehand or a backhand is just one of many examples that a tennis player will ask me about.  The problem I see is that many players do not understand the importance of movement.  If you physically cannot get to the ball in time, your “text book” groundstrokes do not matter.  Most tennis players associate tennis practice as hitting tennis balls as they work on certain shots.  Not me.  Let me explain first why just hitting tennis balls […]
- [How to Prepare for Your Upcoming Tennis Match](https://wolfetennisperformance.com/how-to-prepare-for-your-upcoming-tennis-match/): The Will to Win is Nothing Without the Will to Prepare I still remember the situations where I’m coaching a tennis player for my team at a change over where the match is obviously not going in their favor.  The player is distraught and even in tears.  They cannot believe they are losing and have no idea what to do about it.  99% of the time it has nothing to do with the match but what lead up to the match.  My player is obviously competitive and wants to win but unfortunately, he/she didn’t put in the preparation to have […]
- [Learning from Rafael Nadal](https://wolfetennisperformance.com/learning-from-rafael-nadal/): The Beast When I first saw Nadal in person, my eyebrows raised.  His physical stature was enough to turn heads when he walks into a room.  I didn’t realize how big this guy was.  His tenacious work ethic on the court is admirable but I saw that his genetic predisposition left me in the dust.  So how can someone learn from someone that big, strong and fast? The Rivalry Why does Roger Federer have such a hard time beating Nadal?  Rafa would be the first person to admit that Roger has superior form in his strokes, yet this some how […]
- [Playing out of Your Mind](https://wolfetennisperformance.com/playing-out-of-your-mind/): Whenever you hear of some athlete that has played exceptionally well in a game, you hear things like “can’t explain it” or “everything felt good that night” or even “everything seemed in slow motion.”  All of these accounts leave us scratching our heads and wondering what actually did it.  Tennis is a sport where we are often on the other side of this discussion.  We think too much.  Our matches become a battle with ourselves rather than an enjoying a competitive experience.  It’s an easy fix and we hear it all the time.  “Just don’t think too much!”  Easier said than done. […]
- [How to Make Your Practices Better](https://wolfetennisperformance.com/how-to-make-your-practices-better/): If I had it my way, I would be constantly playing against different players that would challenge me in multiple ways.  For example, I would practice against a big server to work on my returns and a strong counter puncher to work on my controlled aggression.  Unfortunately the amount of players and time we have are limited so we have to make the most of what practices we can do.  This is why I have used many different tactics to get the most out of my practices.  Here are a few tips for you to try depending on the type […]
- [Change Your Identity to Improve Your Game](https://wolfetennisperformance.com/change-your-identity-to-improve-your-game/): When I first picked up a racquet in high school, I would assume the identity of a player I loved watching on TV.  One week I was Patrick Rafter and serving and volleying while the next week I was Andre Agassi by taking balls on the rise and hitting aggressive returns.  I even bought the racquets they used!  Not surprising, I played better when I did this.  Assuming the role of a player while hitting gets you in the right mindset and focus to get the most out of your playing.  Not only that, it’s fun!  Although this is a […]
- [Playing Tennis in Different Weather Conditions](https://wolfetennisperformance.com/playing-tennis-in-different-weather-conditions/): Tennis matches aren’t always pretty.  Even the best players in the world are faced with conditions that can impact the mind and body.  It’s important to face each weather condition with the right mindset.  Let’s take a look at the different scenarios you can face in a tennis match. Windy Conditions The ultimate equalizer!  In fact, when my team is playing a team that is better on paper, I hope for wind.  This happened in the last season I coached where we were within one match of beating a much better team.  That day, the winds were reaching 30mph!  If […]
- [What a Trip to the Dentist Taught Me to Improve My Tennis Game](https://wolfetennisperformance.com/what-a-trip-to-the-dentist-taught-me-to-improve-my-tennis-game/): “You have a cavity forming Ben.”  These words I’ve never heard before.  Cavity?  Me?  I’m already recounting the days of neglecting my teeth.  Did I skip flossing too much?  Did I not take the time to brush my teeth enough?  My thoughts were interrupted by my dentist explaining a bit more.  He went on to tell me what the problem was and how I could fix it before having any fillings done.  I took his advice and within a month, had no cavities.  Here are the two things that I learned from my dentist that made me a better tennis […]
- [All About Tennis Strings](https://wolfetennisperformance.com/all-about-tennis-strings/): Owning my own tennis stringer for the last 10+ years has allowed me to string different types of strings of various combinations and tensions.  Remember that the only part of the racquet that should touch the ball are the strings (and yes unfortunately my frame has caught the ball more than I would like to admit) so string selection, combination and tension are all very important. Types of Strings Multi and Monofilament strings are the cheaper copy cats of natural gut.  They provide great touch and control that the natural gut does at a cheaper price.  They tend to last […]
- [Why a Keystone Habit Will Change Your Tennis Game](https://wolfetennisperformance.com/why-a-keystone-habit-will-change-your-tennis-game/): How a Marshmallow Predicted Success In 1984, there was a now-famous experiment conducted that involved 4-year-olds that were all given a marshmallow.  The researchers left the room but before they did told the kids that if they would wait 15 minutes each child could have two marshmallows instead of one.  The wait was too painful for 80% of the kids as they downed the marshmallow right away but for the last 20%, they enjoyed an extra one when the researchers came back.  12 years later, things got interesting.  The same kids in the experiment that was now in high school […]
- [Staying Injury Free For Tennis Part I](https://wolfetennisperformance.com/staying-injury-free-for-tennis-part-i/): Tennis is a very one dimensional sport where constant repetitive motion, if not watched carefully, can lead to chronic injuries on the court.  The problem with this type of injury is that they take a lot of time to happen.  It’s not a tendon tearing or a bone breaking, it’s a constant degradation of a part of your body.  Let’s take a look at what this means and how to prevent it. How Does It Happen? Join soreness, tendonitis, tennis elbow and other chronic injuries occur when parts of the body is compensating for other parts that are not working […]
- [Staying Injury Free for Tennis Part II](https://wolfetennisperformance.com/staying-injury-free-for-tennis-part-ii/): The last blog covered why many of us have knee problems.  I’ll be going over this in a more extensive manner on a future blog or article but it is a great starting point to experiment with exercises I showed to get your glutes more engaged during your tennis playing.  Fortunately, not all injuries are that complex, especially with the forearm.  Many small tweaks can do a world of change on your game.  I will go over the different strategies to help alleviate pain in the forearm but before I do, let’s dive into the cause of tennis elbow.  After […]
- [Staying Injury Free for Tennis Part III](https://wolfetennisperformance.com/staying-injury-free-for-tennis-part-iii/): So far I have discussed 2 out of the 3 major injuries for tennis players.  If you haven’t looked yet, check out the last two blogs on protecting your knees and forearms from injuries related to tennis.  Now I will focus on shoulders.  This is the missing piece of an injury free player.  To put it in perspective, a personal trainer once told me that, “if people took care of their hips and shoulders, I would be out of a business.” What makes the shoulder so susceptible to injury The shoulder moves together as one entity.   Meaning, as you […]
- [Fall in Love with the Process](https://wolfetennisperformance.com/fall-in-love-with-the-process/): I often see failures in changes to one’s lifestyle when the person is in love with the destination but not the journey.  Most people like the thought of being healthier or in regards to tennis, be a better tennis player but people forget about what the IDENTITY is that is needed to make that happen.  For example, if you want are a 3.0 or 3.5 level tennis player, but want to be a 4.0, ACT like it.  So the question is, what are things that a 4.0 would do that you are not doing?  That is the first step in […]
- [The Difference Between How Adults and Kids Learn Tennis (or anything else)](https://wolfetennisperformance.com/the-difference-between-how-adults-and-kids-learn-tennis-or-anything-else/): Being a teacher for over a decade has led me to some interesting observations that have helped me become a better learner of tennis.  We have all heard that kids (Specifically 12 and under) can learn at a much faster rate than adults.  This is true.  But it doesn’t stop there.  There are many reasons behind this but there are a few interesting concepts to understand regarding this.  The prefrontal cortex is still being developed as a child (It can take males sometimes in their 20s to have it fully developed!) while an adult has a fully functioning P.C.  The […]
- [What I've Learned by Watching the Pros Practice](https://wolfetennisperformance.com/hello-world-2/): When I was at the Indian Wells Tournament, I was more interested in watching the pros practice rather than play.  To me, I learned much more about how to improve my own tennis game.  For example, after watching Nadal practice and then play later that day, I was able to appreciate his efforts and overall victory a bit more.  I understood what he did to get himself into a position to be victorious.  I walked around the grounds while some of my favorite players played including Roger Federer, Gael Monfils, Leander Paes, Ivo Karlovic, and Stan Wawrinka.  This is what […]
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- [90 day swimming challenge](https://wolfetennisperformance.com/swimming-challenge/): Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. 
- [Try a family activity holiday to keep fit](https://wolfetennisperformance.com/try-a-family-activity-holiday-to-keep-fit/): Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. 
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- [FAQ](https://wolfetennisperformance.com/faq/): FAQs Frequently asked questions Why Me? Improving your tennis performance is more than a forehand and serve.  You need to be fit mentally and physically.  I have the experience to be able to cover all areas of your game so you get the most out of your talent and hard work.  My programs are tailor made for the individual player that allows us to track your progress, keep you accountable and make adjustments as we go. How do you work with clients remotely? We first develop a program that is tailored to your goals.  The program includes daily support, metrics […]
- [Coaching](https://wolfetennisperformance.com/coaching/): Coaching Do you struggle with: Staying mentally tough during high-pressure matches. Achieving consistency with your shots. Improving your stamina and endurance. Overcoming nervousness and doubt during matches. Recovering from injuries and staying healthy. Finding and sticking with a training program that works. See if my winning edge program is right for you: My Program Consistency is key to seeing results.  My program will be tailored to what you need, give you the support that keeps you on track and makes things simple to follow. Target areas to improve. Create a game plan. Track data. Stay accountable. See results. Affordable. See […]
- [New to Tennis](https://wolfetennisperformance.com/teachyourselftennis/): support for new tennis players New to tennis? Learn the right way. Learn the game the right way with my proven courses to cover all the strokes you need to ensure you have the right skills to keep improving for years to come. Get $1,000s of dollars of lessons for a fraction of the price. Get plugged into your own online community (divided into youth and adult forums) for you to connect with like-minded players to learn the content with many different perspectives.   All of this is accessed through my own personal app.   What’s included? Access to my online tennis community and all my […]
- [About](https://wolfetennisperformance.com/about/): your own tennis Performance coach Meet Ben Wolfe What I specialize in: Getting you faster on the tennis court. Ensuring you stay injury-free during your training and match play. Improving your overall health through nutrition. Strengthening your mental toughness for match play. Tailoring a program that is unique to your needs. Keeping you accountable to ensure your goals are reached. Learn more Certified in all the areas that matter to your performance Certified in: USPTA Tennis Professional IN Health Coaching ISSA Strength and Conditioning Coach Mental Coaching endorsed by Fearless Tennis FMS Mobility Coach Masters in Education Learn more My […]
- [Home](https://wolfetennisperformance.com/): Mind leads. body follows. Want to bump up a level? I specialize in improving performance for adult and youth tennis players through my winning edge program. Check out what I can offer! Experiences include Check out my workshops and featured lessons here! See what my cleints are saying What’s your struggle? I can help in: Improving mental strength in matches Enhancing your on court tennis speed Getting you stronger than your opponents Tracking your nutrition for optimal health/performance Creating a program unique to you and your goals Keeping you accountable to reach your true potential Click here to get my […]
- [Free Intermediate Lessons Confirmation](https://wolfetennisperformance.com/free-intermediate-lessons-confirmation/): Your Intermediate Lessons Are coming your way! YOU SHOULD BE GETTING AN EMAIL FROM ME WITHIN THE NEXT HOUR…​ See you on the courts!


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