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.
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
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In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 6scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 25pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
Chapters
- 01Before you start
- 02What tennis and padel demand
- 03Baseline tests
- 04Key exercises
- 05The shoulder routine (10 minutes)
- 06The 8-week plan
- 07Weekly template during match periods
- 08The pre-play warm-up (15 minutes)
- 09Common mistakes
- 10Frequently asked questions
- 11Preventing injuries
- 12Recovery and nutrition
- 13Adjusting the plan
- 14Short glossary
- 15Dosing intensity
- 16Training log
- 17Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$59
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
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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.