Tennis Beginner Foundation
Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.
Injury prevention focus
Shoulder stability basics
Court movement foundation
Core for balanced strokes
Low time commitment
Program Details
Who Is This For?
Week 1
Upper Body & Shoulders
Build shoulder stability and upper body strength for consistent strokes.
35 min6 exercises
Band Pull-Aparts
3 sets × 15 reps · Rest 30 sec
External Rotation with Band
3 sets × 12 each · Rest 30 sec
Push-ups
3 sets × 12 reps · Rest 45 sec
Bent Over Rows
3 sets × 12 reps · Rest 45 sec
Plank
3 sets × 30 sec · Rest 30 sec
Prone Y-T-W
2 sets × 8 each · Rest 30 sec
Rest Day
Play tennis or rest
0Rest Day
Recovery
0Lower Body & Movement
Build leg strength and lateral movement capacity.
35 min6 exercises
Goblet Squat
3 sets × 12 reps · Rest 60 sec
Lateral Lunges
3 sets × 8 each · Rest 45 sec
Glute Bridge
3 sets × 15 reps · Rest 45 sec
Calf Raises
3 sets × 15 reps · Rest 30 sec
Side Plank
3 sets × 20 sec each · Rest 30 sec
Single-Leg Balance
3 sets × 20 sec each · Rest 30 sec
Rest Day
Rest Day
Rest Day