Uprootedpersonaltraining

We r happy to have movement coach Ludek from move.durban to help our tennis conditioning clients with hand-eye coordination and mobility/rotational work off the court.

Juggling is a surprisingly effective training tool for tennis players because it develops many of the same visual and neurological skills used during a match. While it doesn't replace racket work, it can significantly improve coordination and reaction time.

Here are some of the key benefits:
🎾 Improves hand-eye coordination – Trains your brain and hands to work together more efficiently, helping with cleaner ball contact.
👀 Enhances visual tracking – Your eyes learn to follow moving objects smoothly, making it easier to track a fast-moving tennis ball.
⚡ Faster reaction time – The brain processes visual information more quickly, helping players react to powerful serves and rapid exchanges.
🧠 Boosts concentration and focus – Juggling requires sustained attention, which can translate into better focus during long rallies and matches.
🤸 Develops bilateral coordination – Both sides of the body work together, improving overall movement and racket control.
🦶 Improves footwork awareness – As players become more comfortable juggling while moving, they develop better balance and body positioning.
⚖️ Enhances balance and body control – Staying stable while tracking multiple balls improves athletic movement on court.
😌 Reduces stress and improves composure – The rhythmic nature of juggling can help players stay calm and mentally present under pressure.
🧩 Strengthens brain function – Learning to juggle creates new neural connections, improving motor learning, coordination, and adaptability.

Strong from the core. Powerful through every movement. 💪

Today's session challenged the core, arms and legs using resistance bands and dumbbells—building functional strength, stability and control from the inside out.

It's not about lifting the heaviest weight... it's about moving with purpose, improving every week, and becoming stronger for everyday life.

✨ Strong body. Focused mind. Confident movement.
Ready to train smarter? Join us at Uprooted Personal Training and discover what your body is capable of.

Its been a great 2 days of Pickleball Michelle Kriese while celebrating Mandela day together with the Cares Kzn team.
Singles open runner up aswell as Doubles ladies 35+ Runners up with my amazing dbls partner Charne le Roux .
Congratulations to Michelle and Tanya for their win.
Thank you KZN Cares for giving your time today.

"Sport has the power to change the world. It has the power to inspire. It has the power to unite people in a way that little else does. It speaks to youth in a language they understand. Sport can create hope where once there was only despair. It is more powerful than governments in breaking down racial barriers."
- Nelson Mandela

Some snaps from this week's sessions... 📸💚

Different people. Different goals. One shared commitment—to keep showing up.

Every rep, every smile, every challenge overcome is another step towards becoming stronger, healthier, and more confident.
It's never about being perfect. It's about being consistent.

🌱 "Let us not grow weary of doing good, for at the proper time we will reap a harvest if we do not give up." — Galatians 6:9

Play they say...it will keep you young 😀

So some days in-between the real sets, we also really play and boom 💥 just like that our youth buttons r switched on again hahaha :)

Some good giggles r like medicine to the soul too.





❤️

Champions aren't built on match day—they're built in the countless hours no one applauds. 🎾💪

Every sprint, every change of direction, every rep under fatigue is preparing for the moments that matter most.

Tennis is more than powerful shots. It's speed, endurance, agility, resilience, and the mindset to keep fighting for every point.

Keep showing up. Keep trusting the process. The results will follow.

Sometimes the strongest thing you can do... is slow down. 🌿

Strength isn't built through intensity alone. It's built through intention, quality movement, recovery, and consistency.

Today we chose to reconnect with our bodies, breathe deeply, move mindfully, and remember that progress isn't always loud. Sometimes it happens in the quiet moments.

At Uprooted Personal Training, we don't just train muscles—we nurture healthy habits for life. 🌱 🤍

Even coaches need coaches. 💪

Once a week, I step out of the role of trainer and become the client. Investing in my own health, strength and growth reminds me exactly what I ask of my own clients every day.

I absolutely love my weekly EMS sessions with TWITCH EMS in and learning more about the incredible benefits of Electro Muscle Stimulation.
From improving muscle activation and strength to supporting recovery and making every minute count, it's been such a valuable addition to my training.

Never stop learning. Never stop growing. And never forget that the best coaches are always willing to be coached.

Thank you, Twitch, for helping me become stronger—one session at a time! 🙌