New

Back Pain Programme

TennisAthlete by SotoTennis

Coaches

Tom Turner. MSc. ASCC. and SotoTennis Academy

Our BACK PAIN programme is designed for tennis players who are finding their game is being held back by intermittent or persistent back pain. The aim of the programme is to address posture, improve awareness of lumbar pelvic tilt and increase capacity and strength of both core muscles.

Recommended for:

Players who are experiencing intermittent back pain on court

Players who have been told they need to improve their core strength

Players who have has a stress fracture injury and are ready to start with core strengthening work

What you will receive:

6 week programme

3 x 30 minute sessions per week

Progression of sessions every 2 weeks

$80

Get Back Pain Programme

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.

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.

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

Programming 3 days per week

Science-backed programme

Designed with research-backed methods used with 100's of tennis players.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All of this accessible through one simple app. Your profile, your results, your progress.

Equipment

Required

Foam Roller // Tennis Ball // Glute Mini Band

Sample Week

Week 1 of 6-week program

Sunday

Low Level Trunk 1

Soft Tissue Glute

Moving Cat Stretch

1 x 6

Laying Cross Body Glute Stretch

1 x 30

Wall Slide

1 x 10

Glute Bridge

2 x 6

Clam Shells

2 x 12

4 point knee lift

2 x 4 @ 5

Bent Knee Lowers

2 x 8

Single Leg Hip Thrust

2 x 5 @ 3

Side Plank

2 x 0:15

Tuesday

Low Level Trunk 2

Soft Tissue Quadriceps

1 x 6:00

Kneeling Rollout

1 x 8

Prone Glute Stretch (Pigeon Stretch)

1 x 30

Spiderman Stretch

1 x 30

Groin Squeeze

2 x 3 @ 10

Glute Band Lateral Walk

2 x 12

4 point knee lift

2 x 4 @ 5

Bent Knee Lowers

2 x 8

Banded Psoas March

2 x 6 @ 2

Seated Straight Leg Hip Flexion

2 x 4

Thursday

Low Level Trunk 1

Soft Tissue Glute

Moving Cat Stretch

1 x 6

Laying Cross Body Glute Stretch

1 x 30

Wall Slide

1 x 10

Glute Bridge

2 x 6

Clam Shells

2 x 12

4 point knee lift

2 x 4 @ 5

Bent Knee Lowers

2 x 8

Single Leg Hip Thrust

2 x 5 @ 3

Side Plank

2 x 0:15

Coaches

More from TennisAthlete by SotoTennis

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.

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

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.