Let’s just get this out of the way: as of now, I’m 66 years old—though with just four months left until my 67th birthday, I think it’s safe to round up. After all, life (and tennis) is all about forward momentum, right? Looking ahead, I’ve got a goal that some might call ambitious, others might call crazy, and a select few might find inspiring (this is for you): I want to go from a 3.5 to a 4.5 NTRP rating in just three years. Why? Because I want to be competitive in Age Group Tournaments in my 70’s and beyond, and someday, win a Gold Ball at a National Tournament.
To the experienced Age Group tournament players out there, yes, I know I don’t technically need a 4.5 rating to compete. Age Group tournaments are open to all ratings and divided by age, not skill level. But my goal isn’t just to participate—it’s to truly play and be competitive at a 4.5 level, even if I never get that shiny 4.5 label next to my name. In fact, there’s a certain appeal to keeping my 3.5 rating and competing like a 4.5—just imagine the confusion when opponents expect moonballs and get laser-focused strategy and precision instead. That alone might be worth the effort!
For now, everything up to the 70’s is what I like to call “information gathering and practice.” I’m learning the ropes, scouting my opponents, and—let’s be honest—giving them an easy round when they face me. But that’s okay. Every mountain climb starts with a single step, and I’ve decided it’s time to get serious. If I’m going to make it to the second round (and beyond), I need to map out a plan to up my game.
Why 4.5? The Holy Grail of Rec. Tennis
For recreational tennis players, a 4.5 rating is like the Holy Grail of NTRP ratings. It’s the level where the balls come harder, faster, and with more precision—where weaknesses can’t be masked, and every short ball feels like an invitation for your opponent to pounce.
Fun, right?
To put it in perspective, only about 10% of rated players ever reach 4.5. Compare that to the largest group, 3.5 players, who make up about 35%, followed by 4.0 players at 25%. Getting to 4.5 means I’d no longer have to sheepishly apologize after accidentally tagging someone at the net with, “Sorry, that’s why I’m a 3.5!”
But what will it actually take to jump two levels in three years? Here’s my plan to improve in the four areas that matter most: nutrition, fitness, shot-making, and mental toughness.
1. Nutrition: Goodbye Cookies, Hello Discipline
Let’s start with the hardest one for me: food. I’m the guy who shows up to matches with a bag of cookies instead of a six-pack of beer (I quit that habit 36 years ago, thank you very much). But cookies and ice cream? That’s a whole different story.
If I’m serious about shedding 25 pounds and fueling my body for this journey, the sweets have to go—or at least be moderated. It’s not going to be easy, but hey, if I can resist beer for over three decades, I can resist dessert for three years… right?
2. Fitness: Activity Goals Aren’t Enough
Sure, I close my Apple Watch activity rings every day, and my resting heart rate is a cool 48 BPM. But while that might keep me alive, it’s not going to prepare me for 4.5-level tennis.
Strength training, mobility work, and stretching are now non-negotiables. My goal is to build a body that can hit and receive 4.5-level balls while staying healthy enough to keep competing. After all, injuries are the great equalizer in senior tennis, and staying injury-free is almost as important as hitting great serves. Fortunately, my years of partying instead of playing sports in my youth left my joints relatively intact—so I’m banking on that to give me an edge!
3. Shot-Making: 10,000 Hours? Let’s Be Real
We’ve all heard the 10,000-hour rule for mastering a skill. At my age, that’s not happening unless I play tennis 9.12 hours a day, every day, for the next three years. Spoiler alert: that’s not realistic (or healthy).
Instead, I’m focusing on quality over quantity. My practice sessions need to be laser-focused on the areas that matter most, like consistency, accuracy, and decision-making. There’s no time for endless baseline rallies that don’t simulate match play. It’s time to train smarter, not just harder.
4. Mental Toughness: Easier Said Than Done
Ah, the mental game—the thing that should, in theory, be the easiest to improve. All I need to do is perfect my between-point routine, stay in the present moment, and make the right shot choices every time. Easy peasy, right?
Yeah, not so much. As soon as I step onto the court, all that preparation tends to go out the window in the heat of the moment. But I’ve got a few years to work on this, and tools like meditation and self-hypnosis might just be the secret weapons I need to stay focused and steady under pressure.
Can I Do It? What Do You Think?
So, there you have it—my game plan for going from a 3.5 to a 4.5 by the time I hit 70. Do I have the drive, discipline, and determination to make it happen? I’d like to think so. But I’m not under any illusions—this is going to be a tough journey, filled with plenty of challenges, setbacks, and (hopefully) small victories along the way.
The good news? I plan to keep you all updated as I work through this process. Whether it’s what’s working, what’s not, or the surprising lessons I learn along the way, I’ll share it all. And even if your goal isn’t to reach 4.5—whether you’re aiming to go from 2.5 to 3.0 or just want to feel more confident on the court—I hope my journey can offer you some inspiration, tips, or at least a laugh or two.
Are there any 4.5 players out there with advice to share? Or maybe you’ve chased a similar goal and have some wisdom to pass along? Let me know in the comments!
And if you enjoyed this post, please like, comment, and share it with your tennis friends or doubles partner. Together, we can build a community that inspires each other to reach new heights—on and off the court!
