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PDF guide

Tennis and Padel ConditioningFootwork, explosiveness, shoulder and elbow: the plan for amateur racket players

PDF · 25 pages · $29

You know how to prepare your body for the short, repeated efforts of tennis and padel, protect your shoulder, elbow and ankles, and organize your week around matches.

Buy the guide — $29

Who it's for

Tennis and padel players at club or regular recreational level, aged 16 to 70, who play at least once a week.

Inside

  • What tennis and padel really demand
  • 5 on-court tests to measure your starting point
  • An 8-week off-season plan
  • The player's shoulder: a 10-minute protection routine
  • Elbow, wrist, ankles, calves: the weak spots
  • Weekly template during match and tournament periods
  • Adjustments for padel, seniors and return from layoff
  • Training log

What you get

  • The full guide as a PDF (25 A4 pages), to print or read on your phone
  • Week-by-week plans: exercises, sets, reps, rest and progression
  • Exercise technique and the most common mistakes
  • A tick-box training log at the end
  • The studies behind the advice, with references

$29one-time payment

Buy the guide — $29

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Cover page of the PDF guide "Tennis and Padel Conditioning"
Real pages from the guide.

Chapters

  1. 01Before you start
  2. 02What tennis and padel demand
  3. 03Baseline tests
  4. 04Key exercises
  5. 05The shoulder routine (10 minutes)
  6. 06The 8-week plan
  7. 07Weekly template during match periods
  8. 08The pre-play warm-up (15 minutes)
  9. 09Common mistakes
  10. 10Frequently asked questions
  11. 11Preventing injuries
  12. 12Recovery and nutrition
  13. 13Adjusting the plan
  14. 14Short glossary
  15. 15Dosing intensity
  16. 16Training log
  17. 17Sources

Also included in

6 PDF guides

Sport Conditioning Pack

All six sport-specific programs: soccer, skiing, trail running, tennis and padel, rugby, basketball.

$59one-time payment

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18 PDF guides + the 12-Week Training Programme

Complete Library

All 18 guides plus the 12-Week Training Programme: everything we publish, in one go.

$149one-time payment

Buy the bundle — $149

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These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.