Sirola Training Systems

6 factors to consider when designing training programs for tennis players

Dalibor Sirola — Sun, 07 Jun 2026 13:24:07 +0000

Today, we break down 6 essential factors to consider when designing training programs for tennis players. From understanding infrasternal angle types to interpreting force plate data, here you will find some useful information on how to create smarter, safer, and more effective training plans and programs. Infrasternal Angle and Why It Matter The infrasternal angle (ISA) is the angle formed by the...

Source

How I Decide What to Look at First When Evaluating a Player

Dalibor Sirola — Sun, 17 May 2026 07:17:12 +0000

When I evaluate a player for the first time, I’m not trying to measure everything. I’m trying to understand the person in front of me. Over the years I’ve learned that the goal of the first evaluation is not to collect as much data as possible, but to identify the signals that actually matter. But it took me some time to understand that. Before Meeting the Player When I know I will start working...

Source

Shuffle vs. Crossover Step in Tennis

Dalibor Sirola — Mon, 30 Mar 2026 14:27:06 +0000

Few days ago, I received a question from one of my colleges in the Piatti Tennis Center about when to you use shuffle versus crossover steps. Below I’m sharing with you, my answer. In tennis, shuffle steps and crossover steps are well known footwork patterns, which are used in different situations depending on distance from the ball, time, and balance needs. A simplistic way to think about these...

Source

To Squat or Not to Squat: Strength Training Considerations for the Tennis Population

Dalibor Sirola — Wed, 18 Feb 2026 16:23:05 +0000

Few exercises spark as much debate in tennis strength and conditioning as the squat. Is it essential for performance? Is it risky for shoulders, knees and backs? Should juniors squat at all? And what about players with limited mobility, or the hypermobile ones? The truth, as usual, sits somewhere in the middle. The real question for tennis players isn’t “Should we squat?” but rather “How, when...

Source

Tennis Developmental Youth Training Model

Dalibor Sirola — Tue, 09 Jan 2024 07:37:26 +0000

Tennis Developmental Youth Training Model The Tennis Developmental Youth Training Model (TDYTM) represents a framework for the development of physical skills, and it’s based on chronological and biological age of every athlete. Here I want to highlight one important consideration, I’m not talking only about chronological age, we need to take in consideration biological age as well. Meaning...

Source

The Autonomic Nervous System – the conductor of the human body

Dalibor Sirola — Fri, 17 Nov 2023 10:28:51 +0000

This guest blog post comes from Piatti Tennis Center strength and condition coach Leandro Mosconi: Every athlete must know their profession and themselves. Self-knowledge is key to understanding what recovery techniques and routines work best for you. It is important to start experimenting with different techniques from a young age to identify what suits you better depending on the context.

Source

SLIDING ON CLAY – training approach on and off the court

Dalibor Sirola — Thu, 25 May 2023 08:15:04 +0000

As every modern sport, tennis game is also becoming faster and more powerful by putting higher athletic demands on players who, between other things, have to show strong defensive skills in order to win the points. Being able to return more balls and cover the court faster is absolute must when playing on the highest level. In order to achieve this players must be able to slide.

Source

SHOULDER ANTERIOR – SUPERIOR MIGRATION IN TENNIS PLAYERS

Dalibor Sirola — Sat, 10 Sep 2022 16:31:54 +0000

In my opinion, anterior -superior shoulder migration is the most common posture abnormality among tennis players. And there is a good reason to be so, but on the other hand, this also can be a major cause of shoulder joint aches and pains. What is a shoulder anterior-superior translation? * example of the left shoulder in anterior migration It is a position in which a glenohumeral joint is not...

Source

Anatomical Planes of Motion

Dalibor Sirola — Sun, 13 Mar 2022 17:07:25 +0000

ANATOMICAL PLANES OF MOTION Why they are so important to understand – trainers view Everything we do from a movement perspective is happening in one of these planes, or more often in a combination of two or even all three of them. To be honest in my early years as a strength and conditioning professional, I had a hard time understanding these anatomical planes of motion and their importance in...

Source

A Diferent View on How to Stretch

Dalibor Sirola — Sun, 07 Nov 2021 18:47:23 +0000

Stretching for years is considered an essential part of the training process. Advocates of stretching claim that it helps reduce injury, improve performance, and aid recovery. However, a number of studies have shown that stretching doesn’t actually produce all the positive physiological effects that were once thought to be true. My idea is not to get involved in the endless discussion of whether...

Source