BulletProof Tennis
TennisAthlete by SotoTennis
Racket SportsIf you are reading this you are likely an aspiring junior tennis player or a dedicated senior player. With desire and dedication to improve comes thousands of hours of commitment and intensive practice day in, day out, which can challenge and strain our bodies.
Have you experienced your body resisting as you try to intensify your training? Overdoing it could result in sidelining injuries, affecting your performance and costing both time and money spent on training, travel, and treatment.
Don't become another injury statistic and miss out on important tournaments or training opportunities because of something you could have prevented.
Our tailored template is designed for maximum efficiency, seamlessly integrating with your tennis regimen. Crafted by professionals with extensive experience in performance tennis, our aim is simple: to keep you healthy, functioning optimally, and at your best, every day of the year.
A
Sit & Reach ASSESSMENT
B1
Knee to wall - ASSESSMENT - LEFT
B2
Knee to wall - ASSESSMENT - LEFT
C1
Shoulder External Rotation - ASSESSMENT - LEFT
C2
Shoulder External Rotation - ASSESSMENT - RIGHT
D1
Hip External Rotation - ASSESSMENT - LEFT
D2
Hip External Rotation - ASSESSMENT - RIGHT
A
Sit & Reach ASSESSMENT
B1
Knee to wall - ASSESSMENT - LEFT
B2
Knee to wall - ASSESSMENT - LEFT
C1
Shoulder Internal Rotation - ASSESSMENT - LEFT
C2
Shoulder Internal Rotation - ASSESSMENT - RIGHT
D1
Shoulder External Rotation - ASSESSMENT - LEFT
D2
Shoulder External Rotation - ASSESSMENT - RIGHT
E1
T-Spine Rotation - ASSESSMENT - LEFT
E2
T-Spine Rotation - ASSESSMENT - RIGHT
F1
Hip Internal Rotation - ASSESSMENT - LEFT
F2
Hip Internal Rotation - ASSESSMENT - RIGHT
G1
Hip External Rotation - ASSESSMENT - LEFT
G2
Hip External Rotation - ASSESSMENT - RIGHT
A
Soft Tissue - Shoulder Health
1 x 8:00
B1
Laying Pec Stretch
B2
Kneeling Tricep & Lat Stretch
C1
Wall Slide
2 x 8
C2
Prone Shoulder External Rotation
2 x 5
D1
Sleeper Stretch
2 x 6
D2
Wrist Stretch
2 x 20
E1
Scap Push Up
2 x 8
E2
Band Pull Aparts
F1
Band External Rotation to Overhead Press
2 x 6
F2
Band Tricep Extension Isometric
2 x 20
A
Soft Tissue - Lower Anterior
1 x 12:00
B1
Spiderman Stretch
2 x 30
B2
Hip Flexor Stretch
2 x 30
B3
Kneeling Groin Stretch
2 x 30
C1
Seated Straight Leg Hip Flexion
2 x 6
C2
Groin Squeeze
2 x 30
C3
Single Leg Partial Range Squat
2 x 6
A
Soft Tissue - Trunk Health
1 x 6:00
B1
Cobra Stretch
1 x 30
B2
Oblique Stretch
1 x 20
C1
Kneeling T-Spine Rotations
2 x 8
C2
Moving Cat Stretch
2 x 6
D1
Deadbug Arms Only
2 x 8
D2
Side Plank with Hip Drop
2 x 8
E1
Serve Front Side Holds
2 x 5
E2
Medball Overhead Throw
2 x 6
A
Soft Tissue - Lower Posterior
1 x 12:00
B1
Standing Calf/ Achilles Stretch
1 x 40
B2
Kneeling Hamstring Stretch
1 x 30
B3
Laying Cross Body Glute Stretch
1 x 30
B4
Prone Glute Stretch (Pigeon Stretch)
1 x 30
C
Clam Shells
1 x 15
D1
Split Stance WoodChop - Heel Elevated
2 x 8
D2
Single Leg Arabesque
2 x 6
A
Soft Tissue - Arm Care
1 x 8:00
B1
Laying Pec Stretch
B2
Kneeling Tricep & Lat Stretch
C1
Wall Slide
2 x 8
C2
Prone Shoulder External Rotation
2 x 5
D1
Sleeper Stretch
2 x 6
D2
Wrist Stretch
2 x 20
E1
Scap Push Up
2 x 8
E2
Band Pull Aparts
F1
Band External Rotation to Overhead Press
2 x 6
F2
Band Tricep Extension Isometric
2 x 20
Tom Turner MSc. ASCC.
Tom is the Head of Sports Science at SotoTennis Academy in Spain. He has 12 years of coaching experience, including with professional teams and international players. Tom has a strong knowledge base to support performance, rehab and return to play.
SotoTennis Academy
SotoTennis Academy (STA) is an international high-performance tennis academy based in the south of Spain in Sotogrande on the Costa del Sol. Established in 2010 by Dan and Vicki Kiernan, STA aims to provide an environment that inspires and enables our athletes to maximise their potential.
We're so confident in our programme that we offer a money-back guarantee. If you don't see improvement within 6 weeks, we'll refund your money.*
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Tilly CB
Junior ITF Player
Verified Athlete"I compete at ITF Junior level and am often on the road competing. During this time it can be tough to keep up with the physical demands. The methods and exercises in this programme give me the best chance to stay injury-free and perform on the court."
