BulletProof Tennis

TennisAthlete by SotoTennis

Racket Sports
Coaches
Tom Turner MSc. ASCC. and SotoTennis Academy

If 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.

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Peak performance day after day
Tennis is an immensely physically demanding sport. When training and competing day after day, our bodies can feel beat up and sore, and the quality of our movement is reduced. With just 20-25 minutes a day of our BulletProof Tennis programme, you can change this: take control of your recovery and mobility and optimise your performance week in week out.
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Reduce injury risk
Soft tissue injuries account for over 70% of injuries in tennis, but the occurrence of these types of injuries can be significantly reduced with a sound injury prevention and preparation training programme. Well guess what! We may know just where to find one...
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Designed to work with your tennis
Just 20 minutes per day can: > Decrease muscle tension/tightness > Increase range of movement > Reduce aches and pains > Enhance movement on court > Improve performance
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Cut out the noise
Type 'fitness training for tennis' into google and you will be overwhelmed with information of how you 'should' be training, or the latest ladder craze. We cut out the bulls**t and give you a no nonsense solution to enhance your movement and performance on court.
Features
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Programming 5 days per week
5 x 20/25 minute sessions per week to target full body health and performance for tennis.
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Science-based programme
Designed with research-backed methods used with 100's of tennis players.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
All of this accessible on one simple app. Your profile, your results, your progress.
Equipment
Required
Foam Roller // Resistance Bands
Recommended
Medicine Ball
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Sample Week
Week 1 of 6-week program
Sunday
Range of Movement Assessment (BASIC)

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

Sunday
Range of Movement Assessment (ADVANCED)

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

Monday
Shoulder Health

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

Tuesday
Lower Limb (Anterior)

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

Wednesday
Trunk Health

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

Thursday
Lower Limb (Posterior)

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

Friday
Arm Care

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

Coaches
coach-avatar 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.

coach-avatar 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.

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Money-back guarantee

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.*

Get BulletProof Tennis
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FAQs
Who is this for?
Ideal for tennis players committed to peak performance and injury prevention. Ensure consistent, top-notch performance while minimizing injury risks. Treat it as your go-to Swiss army knife for tennis injury prevention.
How complex are the sessions?
Initially, expect a learning curve as you watch instructional videos in Week 1. Once you grasp the techniques, sessions will take just 20 minutes. Our sessions are structured into three phases: Soft Tissue, Mobility, Activation, providing clear guidance for each session.
How do I know I have improved?
We are confident that you will feel the difference in 2 weeks. However for us as scientists 'feel' isn't good enough. This programme comes with a Pre and Post assessment session so you can capture baselines and assess your progress at the end to see changes in range of movement.
What if I have a more specific issue?
Addressing a specific issue? No problem. Simply replace a session with one tailored to your concern. For instance, targeting knee pain? Double up on the Lower Anterior session 2-3 times a week, adjusting as needed.
This is great but it's only maintenance/prevention - do you have more?
We wanted to start with the basics that we think ALL players should have access to. But we're not stopping there. Look forward to injury-specific programmes, speed and power development programmes, as well as age and gender-specific programmes.
How does the money back guarantee work?
If you do not see any positive changes in at least TWO of the Pre vs Post range of movement assessments and have completed all the prescribed sessions then we will be happy to provide you with a full refund. You can contact us through the App for more details following the programme completion.
The Proof
verified-athlete-avatar 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."

BulletProof Tennis