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Tennis Protocol

You only live once, but you get to serve twice.

Sharpen your tennis game.  Incorporate tennis specific exercise to improve strength and power, while decreasing the chance for injuries.  

Doubles Match


An important component in injury prevention and building a solid foundation to safely take the court.

Strength & Conditioning

The power and stamina to keep your opponent off the net


Raquet and footwork.  Efficiently cover the court to be in a position to smash game point.


Critical to performance and repairing the body.  ensuring your body is ready for the next match.

Exercises Suited for Home or office

Lateral Band Walks with External Rotation

Exercise 1

Place a miniband around your ankles and hold a piece of Thera-Band palms facing up. Keep the elbows in at the side while you externally rotate your arms creating tension through the Thera-Band (this will activate your rotator cuff; pull your shoulders back and down). Maintain this position with the Thera-Band while you step laterally with your feet facing straight ahead in an athletic posture (always maintain tension on the miniband by not letting your feet get closer than shoulder-width apart). Perform two sets of 10-15 yards in both directions or perform movent in place stepping out 10 times with each leg.

Single-Leg Balance with External Rotation

Exercise 2

Balance on one foot while standing on a foam pad. With the opposite arm, perform shoulder external rotation in the 90/90 position with a piece of tubing. Focus on stabilizing the moving shoulder with the scapular muscles and keep the abdominals engaged. Perform three sets of 15 reps.

Bench Split Squats

Exercise 3

Place one foot on top of a bench or physioball and the other foot forward in the split squat position. With bodyweight or dumbbells in hand squat down on one leg. The weight should be in the heel, shoulders back, chest up, and abdominals engaged. The key to this lift is to maintain perfect posture through the spine throughout the movement. Perform three sets of 10 reps each leg.

Rotational Cable Rows

Exercise 4

Rotational Cable Rows
Load the hip closest to the machine by squatting down in an athletic posture. Maintain perfect posture with the chest up and abdominals engaged. Allow your body to coil with your arm crossing over toward the machine. From this loaded position start the rotational movement by pushing through the ground with the foot closest to the machine. Continue to drive through that foot, hip, abdominals, and opposite shoulder as you transfer into the standing position. Perform three sets of 8 reps each direction.

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