Prepare your body

The purpose of injury prevention training is to develop basic skills to improve coordination, strength and mobility as well as optimising individualised technique. The exercises focus on stabilising the shoulders and back, as well as strengthening the groin and thigh so they can tolerate the load of the sport.

Tennis

Importance of warming up

Many injuries are the result of not warming up properly. It is important to spend time warming up before any training session or match. This is just as important for the body as are mental preparations.

Systematic training pays off

The following programmes have been designed especially for tennis players, and the goal is to prepare the body for the load. Did you know that elite players run over a mile during the course of a match?

Equal risk on clay and hard courts

A study from the Netherlands with nearly 40.000 players aged 25-60 showed that the risk of injury is the same on hard courts as it is on clay courts.

Tennis is for everyone

Tennis is a suitable sport for any sex or age, but boys can develop more force and acceleration, which gives them a physical advantage. In age-divided championships in Norway, the oldest age bracket is 90+.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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