Prepare your body

The purpose of injury prevention training is to develop basic skills to improve coordination, strength and mobility as well as optimising individualised technique. The exercises focus on stabilising the shoulders and back, as well as strengthening the groin and thigh so they can tolerate the load of the sport.

Tennis

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

THE YOUNG ATHLETE

For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.

IMPORTANCE OF WARMING UP

Many injuries are the result of not warming up properly. It is important to spend time warming up before any training session or match. This is just as important for the body as are mental preparations. The following programs have been designed especially for tennis players, and the goal is to prepare the body for the load. Did you know that elite players run over a mile during the course of a match?

EQUAL RISK ON CLAY AND HARD COURTS

A study from the Netherlands with nearly 40.000 players aged 25-60 showed that the risk of injury is the same on hard courts as it is on clay courts.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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