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Senior Tennis Unpacked Community

If you're over 50 and skipping the weight room because you think it'll wreck your joints or wear you out before match day — this episode is going to change your mind. Nathan Martin from Tennis Fitness breaks down exactly why strength training isn't optional anymore at our age, why the light-weight-high-rep approach most of us default to is keeping us on the decline, and how just two focused sessions a week can stop the muscle loss, improve your balance, and actually make you a more powerful player on the court. No bro-science, no six-day splits — just what works for competitive senior players who want to stay in the game.

Key Takeaways:

• You're losing up to 3% of your muscle mass every decade after 50 — and most of what we do in the gym isn't enough to stop it
• Light weight, high reps is a maintenance myth — if you're not fatiguing by rep 8-10, you're still on the decline train
• Two strength sessions a week is the target — done right, that's enough to build muscle, improve balance, and boost on-court power
• Free weights and bodyweight beat pin-loaded machines — machines reduce the joint stability work your tennis game actually depends on
• Taper into tournaments, don't stop lifting — shift to unilateral, rotation-based work as match day approaches
• Six to eight weeks to start seeing real gains — but only if you're progressively overloading, not just going through the motions

Nathan Martin – TennisFitness.com:
www.tennisfitness.com

Over 40’s Strength, Movement and Mobility Program

https://www.memberstennisfitness.com/over-40-strength-movement-mobility

#tennistips #tennistrategy #seniortennis #seniorfitness #tennisstrengthtraining #over50fitness #tennisfitness #tennisworkout #tennisover50

⏱️ Chapters:

00:00 Show Introduction

01:52 Why Strength Training Is Non-Negotiable After 50

03:03 How Strength Training Fixes Your Balance

05:20 The Muscle Groups That Matter Most for Senior Tennis

06:32 How Often Should You Actually Be Lifting

08:51 Free Weights vs. Machines vs. Bodyweight

10:01 The Mistakes Senior Players Make in the Gym

11:25 Coming Back From Injury — Where to Start

12:31 How to Balance Lifting With Match Play and Tournaments

14:55 How Long Until You See Real Gains

18:04 Show Wrap Up

🤝 JOIN THE COMMUNITY — 7 DAY FREE TRIAL Every match teaches you something. Senior Tennis Unpacked is where competitive 50+ players break down what went wrong and learn together what it actually takes to compete better and win more matches.

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7 Day Free Trail - https://bit.ly/stu-skool Senior Tennis Unpacked Community

📄 Episode Description

We all know the feeling: you're at the net, feeling like a pro, until that high, slow ball goes up and suddenly you're backpedaling like a panicked crab. Most of us hate lobs because we're terrified of our own overheads, but the truth is, we're making it way harder than it needs to be by taking dangerous technical shortcuts. In this episode, Jonathan Stokke breaks down why the "lobber" isn't actually your enemy — your overhead is — and shares a simple spacing rule that allows even players with limited mobility to turn that "annoying" shot into a point-ending smash.

✅ Key Takeaways

· The "Secret" Source of Hate: Why your frustration with lobbers is actually a "bad overhead" problem in disguise.

· The Shortcut Trap: Why backpedaling is the "number one" technical mistake that ruins your balance and your overhead.

· The Serve Hack: A simple visualization to turn your overhead from a "swat" into a controlled, abbreviated serve.

· The One-Yard Rule: How getting just one yard behind the service line allows you to cover 90% of lobs without ever needing to jump.

· Predicting the Future: How to "read the mail" and know a lob is coming before your opponent even hits it.

Jonathan Stokke:
www.stokketenniscoaching.com

Stokke Doubles Academy:

https://www.skool.com/stokke-doubles-academy/about

⏱️ Chapters:

00:00 Coming Up / Introduction

01:52 The "Secret" Source of Hate: It's Really a Bad Overhead Problem

05:12 The One-Yard Rule: Cover 90% of Lobs Without Jumping

06:29 The Shortcut Trap: Why Backpedaling Destroys Your Balance

07:31 The Serve Hack: Turn Your Overhead Into an Abbreviated Serve

13:47 Key Takeaways: Lob Strategy + Predicting the Future

16:11 Show Wrap-Up

🤝 JOIN THE COMMUNITY — 7 DAY FREE TRIAL Senior Tennis Unpacked on Skool is where serious 50+ players break down matches, swap strategies, and get better together. Post a match story. Ask a hard question.

👉 https://bit.ly/stu-skool

📋 Episode Description

Most senior players think they move badly because they're slow. John Craig says that's the wrong diagnosis entirely. In this episode, John — whose "Footplay" system has transformed movement for players well into their 70s — reveals why chasing speed is a trap, and why the real unlock is rhythm, continuous motion, and learning to touch the court instead of hit it. Whether you're stuck flat-footed at the baseline or losing the net battle in doubles, this conversation will completely reframe how you think about your feet — and why your strokes have been suffering for it.

🎯 Key Takeaways

• "Footwork" is the wrong word. It implies effort and strain. John calls it "footplay" — and that mindset shift alone changes how your body moves on court.
• Your strokes follow your feet, not the other way around. If your groundstrokes are breaking down, the problem probably isn't your swing.
• The #1 mistake senior players make: Standing still. Movement isn't about speed — it's about staying in motion. The moment you stop, your athletic switch turns off.
• Learn to "touch" the court, not "hit" it. Soft knees, soft ankles, springboard feel — this is what keeps you light, balanced, and injury-resistant as you age.
• The split step doesn't have to leave the ground. A small weight shift on opponent contact is enough to keep your athletic switch on and your reaction time sharp.

Contact John Craig:

https://performanceplustennis.com/john-craig-director/

http://www.youtube.com/@PerformancePlusTennis

⏱️ Chapters:

00:00 Coming Up - Introduction

02:14 Why "Footwork" Is the Wrong Word

04:09 It's Not About Speed — It's About Rhythm

05:34 Mastering the Up-and-Back Game

08:13 How to Train Movement Without Getting Hurt

13:10 Transition Shots: The Approach and Mid-Court Ball

14:41 Off-Court Training and the Float Like Ali Mindset

17:15 Show Wrap-Up

🤝 JOIN THE COMMUNITY — FREE Senior Tennis Unpacked on Skool is where serious 50+ players break down matches, swap strategies, and get better together. Post a match story. Ask a hard question.

Find your people. 👉 https://www.skool.com/senior-tennis-unpacked-8081/about

🎾 ABOUT SENIOR TENNIS UNPACKED The go-to resource for competitive tennis players over 50 who want to win smarter and compete longer.

🌐 Explore everything: https://SeniorTennisUnpacked.com

📄 Episode Description

Most doubles players think poaching is a gamble — a wing-and-a-prayer lunge you attempt when you "feel it." Jonathan Stokke says that's exactly backwards. In this episode of Insider's Playbook, Stokke breaks down why 99% of his poaches are pre-planned before the ball is struck, why standing near the singles sideline is quietly killing your net game, and why the real default at the net isn't "hold your position" — it's move. If you've ever gotten burned down the line and retreated to your corner, this conversation will rewire how you think about your entire role as a net player.

✅ Key Takeaways

· Poaching is a decision, not a reaction — Stokke commits to the cross-court before his opponent swings. If you're waiting to "read" the ball, you're already late.

· The math is on your side — 75–90% of returns go cross-court at every level. You don't need to be a mind reader. You need to trust the percentage.

· Your starting position is probably wrong — Standing close to the singles sideline forces you to run to the poach. Move your inside foot 5–6 feet from the center service line and suddenly it's a step and a half, not a sprint.

· Flip the default — Poaching should be your go-to; staying is the mix-up. Most rec players have this exactly reversed, and it's why they never build real poaching confidence.

· Getting burned is part of the deal — Every bad rep is a rep off your learning curve. Stokke's mindset: five missed poaches means five fewer standing between you and doing it well.

· with the wrong pattern just grooves the wrong pattern 250 times.

Jonathan Stokke:
www.stokketenniscoaching.com

Stokke Doubles Academy:

https://www.skool.com/stokke-doubles-academy/about

#TennisTips #DoublesStrategy #SeniorTennis #TennisCoaching #USTATennis #TennisLife #NetPlay #RecreationalTennis

⏱️ Chapters:

00:00 Intro: Reactor or Decider

01:58 What a True Poach Actually Is

03:50 The 75-90% Rule: Why Math Favors You

07:06 Your Real Job at the Net

09:53 Where to Stand: The Position Most Players Get Wrong

12:45 When to Poach During a Live Rally

14:42 How to Start Adding This to Your Game

17:59 The 4.5 Move Any 3.5 Can Use

19:53 Find Stokke online

20:52 Show Wrap Up & Key Takeaways

🤝 JOIN THE COMMUNITY — FREE Senior Tennis Unpacked on Skool is where serious 50+ players break down matches, swap strategies, and get better together. Post a match story. Ask a hard question.

Find your people. 👉 https://www.skool.com/senior-tennis-unpacked-8081/about

🎾 ABOUT SENIOR TENNIS UNPACKED The go-to resource for competitive tennis players over 50 who want to win smarter and compete longer.

🌐 Explore everything: https://SeniorTennisUnpacked.com

If your serve has quietly gotten shorter, slower, and less reliable over the last few years, you've probably blamed your shoulder, your elbow, or just "getting older." John Craig has coached hundreds of senior players over 40 years and says the real culprit is almost never what you think — and the fixes most players are chasing are making it worse. In this episode, we get into what breaks down first as we age, why stability beats jumping every time, how grip tension is silently killing your racket head speed, and why hunting serve tips on YouTube is basically building a jalopy out of junkyard parts.

Key Takeaways:

• Stability over jumping — You lose almost no power by keeping your feet on the ground. What you lose is control when you don't.
• Tension is the silent killer — The death grip doesn't just hurt your speed, it masks every other problem in your serve. Fix this first.
• The racket drop isn't a move — it's a byproduct — Stop trying to manufacture it. Relax, sequence correctly, and it happens on its own.
• The frying pan grip has a ceiling — If you're still serving Eastern forehand, John explains exactly why your serve will never get where you want it — and how to test whether your mobility even allows the transition.
• Quality over buckets — Shadow your serve before you touch a ball, and separate technical work from target practice. Hitting 250 balls with the wrong pattern just grooves the wrong pattern 250 times.

Contact John Craig:

https://performanceplustennis.com/john-craig-director/

http://www.youtube.com/@PerformancePlusTennis

⏱️ Chapters:

00:00 Introduction

01:17 What Actually Breaks Down as We Age

03:14 Control Over Power: The Senior Serve Mindset

05:49 Grip Tension: The Silent Serve Killer

07:12 Trophy Position, Racket Drop & Toss Mechanics

11:27 How to Practice Your Serve the Right Way

13:14 The Frying Pan Grip: Can You Actually Make the Switch?

17:20 Fitness, Patience & Stop Building a Jalopy

19:13 What John Is Working On + How to Find Him

21:21 Show Wrap up & Key Takeaways

🤝 JOIN THE COMMUNITY — FREE Senior Tennis Unpacked on Skool is where serious 50+ players break down matches, swap strategies, and get better together. Post a match story. Ask a hard question.

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🎾 ABOUT SENIOR TENNIS UNPACKED The go-to resource for competitive tennis players over 50 who want to win smarter and compete longer.

🌐 Explore everything: https://SeniorTennisUnpacked.com

Every competitive tennis player over 50 will eventually sit in a surgeon's office. Most walk in completely unprepared.

In this episode, orthopedic surgeon Dr. William Kang — who plays and treats tennis players — gives you the exact questions to ask before agreeing to surgery, the truth about PRP and whether it's worth your money, and the recovery timeline reality that most players get completely wrong.

What you'll learn:

• The 3 questions to ask any surgeon before going under the knife
• Why PRP beats steroid injections for tennis injuries
• The "year after the year" recovery truth no one tells you
• How to read your body's signals before things get serious

Dr. Will Kang is an orthopedic surgeon and founder of Black Tie Orthopedics, a practice specializing in non-operative treatment of tennis injuries.

Instagram: https://www.instagram.com/blacktieortho/

YouTube: http://www.youtube.com/@BlackTieOrthopedics

#SeniorTennis #TennisInjuries #TennisFitness #Over50Tennis #TennisHealth #OrthopedicSurgeon #TennisRecovery #CompetitiveTennis #USTA #SeniorAthletes

⏱️ Chapters:

00:00 Before You Let Them Cut (Intro)

01:18 Why 50 is Young in an Orthopedic Office

03:05 The 3 Questions to Ask Before Any Surgery

07:26 Mike's Toe Surgery — What He Wish He'd Known

08:08 PRP vs. Steroid Injections — What's Actually Worth Your Money

12:13 Where Most Players Go Wrong in Recovery

14:29 What Your Surgeon Wishes You Knew Before Walking In

15:59 Recap + How to Find Dr. William Kang

🤝 JOIN THE COMMUNITY — FREE Senior Tennis Unpacked on Skool is where serious 50+ players break down matches, swap strategies, and get better together. Post a match story. Ask a hard question.

Find your people. 👉 https://www.skool.com/senior-tennis-unpacked-8081/about

🎾 ABOUT SENIOR TENNIS UNPACKED The go-to resource for competitive tennis players over 50 who want to win smarter and compete longer.

🌐 Explore everything: https://SeniorTennisUnpacked.com

What ends senior tennis careers isn't one big injury — it's the slow accumulation of small ones you kept playing through. Orthopedic surgeon Dr. Will Kang explains exactly what to watch for before it's too late.

In this episode, Dr. Kang breaks down the three most career-threatening injuries for players over 50 — tennis elbow, rotator cuff tears, and knee degeneration — and delivers some hard truths your regular doctor probably hasn't told you.

What you'll learn:

→ Why your tennis elbow brace is making things WORSE (and the simple band exercise that fixes it)

→ The truth about rotator cuff pain — why it's often a "red herring" and what it's really telling you

→ The meniscus surgery warning every senior player needs to hear before going under the knife

→ How injury patterns change as your game improves — and what that means for protecting your knees

→ Why replacing one joint sets off a cascade of problems in nearby joints

The Copenhagen Heart Study says tennis adds 10 years to your life. But only if you're still playing.

Dr. Will Kang is an orthopedic surgeon and founder of Black Tie Orthopedics, a practice specializing in non-operative treatment of tennis injuries.

Instagram: https://www.instagram.com/blacktieortho/

YouTube: http://www.youtube.com/@BlackTieOrthopedics

#TennisElbowTreatment #TennisElbowExercises #TennisElbow #RotatorCuffTennis #TennisInjuries #KneePain #SportsInjuries #TennisInjuryPreventionOver50 #SeniorTennisTips #SeniorTennis #TennisTips #OrthopedicSurgeonTennis #MeniscusSurgeryRecovery

⏱️ Chapters:

00:00 Intro - How Senior Tennis Careers Really End

01:17 The Injury Cascade: Why It's Never Just One Thing

03:04 Does Playing Sports Your Whole Life Help or Hurt?

03:55 Tennis Elbow: Catch It Early or Pay the Price

07:05 Rotator Cuff: The Injury You Don't See Coming

10:15 Why Better Players Get the Knee Problems

11:34 Knees - Meniscus, Arthritis, and What Your Doctor May Not Tell You

15:18 Tennis Adds 10 Years to Your Life — If You Stay on the Court

16:45 Show Wrap Up

🌐 Explore everything: https://SeniorTennisUnpacked.com

🎁 FREE RESOURCE: Get Fit, Get Strong A performance guide built specifically for senior tennis players who want to move better and last longer on court. 👉 https://subscribe.seniortennisunpacked.com/GFGS1

🔑 THE MATCH INTELLIGENCE SYSTEM™ A complete framework for early opponent reads and in-match adjustments — built for senior tennis doubles and singles players who want to play smarter, not harder. 👉 http://SeniorTennisUnpacked.com/match-system

Attention 50+ tennis players, we're picking up right where we left off — no small talk, no warm-up, straight into Reason 6. In Part 2 of this conversation with Peter Freeman, we finish the list: serve clarity, the hunter vs. hunted trap, second serve domination, the difference between Dr. Feel Good and Dr. Feel Bad practices, and the one doubles mindset shift that most senior players never make. If Part 1 was about what's going on in your head, Part 2 is about what's going on in your matches — and why the same things keep going wrong no matter how much you practice.

Key Takeaways:

• Most seniors don't have a real second serve — and at the 3.5 level, that's the single biggest line of demarcation between where you are and where you want to be.
• You think you're attacking when you come to the net on a short ball. Your counter-punching opponent thinks you're walking into a trap. There's a difference between being the hunter and being the hunted — and most players don't know which one they are.
• There are only three returns you need to master to dominate on second serves in doubles — and most players practice none of them.
• Dr. Feel Good practices build rhythm and confidence. Dr. Feel Bad practices build match toughness. Most senior players only do one of them.
• Winning doubles isn't about how good you feel on the court — it's about how good you make your partner feel. That's not soft advice. It's the actual strategy.

Peter Freeman’s Slice Serve MD

https://crunchtimecoaching.com/tennis-thrive/slice-md-op/

Chapter Timeline:

00:00 Episode 27 Introduction

01:09 #6 Seniors Have Not Serve Clarity

08:59 #7 Most Seniors Unknowingly Become the Hunted, Not the Hunter

15:06 #8 Seniors Don't Practice Second Serve Domination

20:16 #9 Only Have Dr. Feelgood Practices!

26:01 #10 Focus on How You Feel About Your Game & Your Experience

31:13 Slice Serve MD

33:17 Episode Wrap Up & Key Takeaways

🌐 Explore everything: https://SeniorTennisUnpacked.com

🎁 FREE RESOURCE: Get Fit, Get Strong A performance guide built specifically for senior tennis players who want to move better and last longer on court. 👉 https://subscribe.seniortennisunpacked.com/GFGS1

🔑 THE MATCH INTELLIGENCE SYSTEM™ A complete framework for early opponent reads and in-match adjustments — built for senior tennis doubles and singles players who want to play smarter, not harder. 👉 http://SeniorTennisUnpacked.com/match-system