TennisAthlete by SotoTennis

Coach
Thomas Turner

Features
3 sessions per week
Must use App app to view and log training
Program Training

$80
Get Back Pain Programme
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Held back by pain
Back pain can be very extremely frustrating taking time and quality away from your training. It can be complex and should always be reviewed by a qualified professional such as a physiotherapist to check if it is muscular or a more significant issue. But for many it can be improved with specific mobility and strengthening work.
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Improve Posture
By increasing awareness around lumbar pelvic position as well as strengthening trunk and hip muscles you can start to address that posture that's causing you to add extra stress on court.
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Functional
As well as targeting low level capacity and strengthening our programme will then look to bridge the gap back to performance with our functional trunk and rotation based exercises.
Features
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Programming 3 days per week
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Science-backed 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 through one simple app. Your profile, your results, your progress.
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Sample Week
Week 1 of 6-week program
Sunday
Low Level Trunk 1

A

Soft Tissue Glute

B1

Moving Cat Stretch

1 x 6

B2

Laying Cross Body Glute Stretch

1 x 30

B3

Wall Slide

1 x 10

C1

Glute Bridge

2 x 6

C2

Clam Shells

2 x 12

D1

4 point knee lift

2 x 4 @ 5

D2

Bent Knee Lowers

2 x 8

E1

Single Leg Hip Thrust

2 x 5 @ 3

E2

Side Plank

2 x 0:15

Tuesday
Low Level Trunk 2

A

Soft Tissue Quadriceps

1 x 6:00

B1

Kneeling Rollout

1 x 8

B2

Prone Glute Stretch (Pigeon Stretch)

1 x 30

B3

Spiderman Stretch

1 x 30

C1

Groin Squeeze

2 x 3 @ 10

C2

Glute Band Lateral Walk

2 x 12

D1

4 point knee lift

2 x 4 @ 5

D2

Bent Knee Lowers

2 x 8

E1

Banded Psoas March

2 x 6 @ 2

E2

Seated Straight Leg Hip Flexion

2 x 4

Thursday
Low Level Trunk 1

A

Soft Tissue Glute

B1

Moving Cat Stretch

1 x 6

B2

Laying Cross Body Glute Stretch

1 x 30

B3

Wall Slide

1 x 10

C1

Glute Bridge

2 x 6

C2

Clam Shells

2 x 12

D1

4 point knee lift

2 x 4 @ 5

D2

Bent Knee Lowers

2 x 8

E1

Single Leg Hip Thrust

2 x 5 @ 3

E2

Side Plank

2 x 0:15

Coach
More from TennisAthlete by SotoTennis
coach-avatar Thomas Turner

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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 Back Pain Programme
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FAQs
Who is this programme for?
Anyone experiencing back pain that is holding you back from performing freely on the tennis court.
Can I still play tennis?
This depends. If you get back pain every time you go on court then we suggest take a break for 2-4 weeks from tennis and really get stuck in to our programme before slowly re-introducing tennis. If your pain is intermittent then perhaps reduce your volume while you are performing the programme.
How do I know if I have improved?
We are confident you will feel your symptoms reduce as the exercises start to take effect in 2-3 weeks. However if when playing tennis you feel your back pain go back to square one then you really need to consider stopping any tennis that brings on these symptoms and playing at a reduced intensity.
How does the money back guarantee work?
If you complete every session over the 6 weeks and have not pushed your body ion to pain on the tennis court during this time then we are confident you will feel the difference when building back up tennis. However if not then we ask you to complete the programme for another 6 weeks.

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