- tennis strength training
- off-court training
- serve velocity
- groundstroke power
- injury prevention
- shoulder health
- back health
- knee health
- over 40
- men's health
Tennis Strength Training: The Complete Off-Court Program
A 22-page, evidence-based off-court strength programme for tennis players — serve velocity, groundstroke power, shoulder and back health, and the six-movement framework that closes the gaps the court never fills. Two sessions a week. Twelve weeks. Honest limits printed in full.
- Price
- £4.99
- Format
- Instant digital download
- Published
Buy now
Opens the secure checkout in a new tab. Instant access after payment.
What's inside
- Serve velocity improves modestly (4-7%) with explosive lower-body and rotational work, not arm training alone.
- Groundstroke power improves meaningfully where rotational core is included; arm-only programmes show smaller gains.
- Shoulder and lower-back complaints reduced 20-30% over 12-week tracking period in recreational players.
- Serve and groundstroke power are the only measurable improvements; court coverage and endurance show no effect.
- Two sessions a week for twelve weeks, forty-five minutes each, with load progression and a weekly log.
- The six movements (squat, hinge, push, pull, carry/anti-rotation, rotational/calf) cover all physical gaps the court leaves open.
How you get it
- Pay securely through Payhip, the store that processes every order.
- The download link is emailed to you the moment payment clears.
- A PDF, readable on any phone, tablet or computer.