Tennis Training
Power in the serve.
Durability in the shoulder.
Tennis is lateral explosiveness, rotational power, and 90 minutes of stop-start intervals, all landing on one dominant shoulder. Pelaris builds strength, conditioning, and prehab that match the sport's real demands.
90 min
Average 3-set match
400+
Direction changes per match
1:2-1:3
Work-to-rest ratio on court
Shoulder
The joint that decides longevity
Team-Sport Periodisation · MD-4 to MD+2 Microcycle
Interactive Match-Day & Court Plyometrics Planner
Balance rotational gym power and fast-footwork contacts around court training and match play.
MD+2 / MD-4 (96h Pre-Game)
3-4 sets × 3-5 reps @ 2 RIR
MD-2 (48h Pre-Game)
2-3 sets × 2-3 fast reps @ 3-4 RIR
| Microcycle Day | Session Type | Target Prescription |
|---|---|---|
| MD (Sat) | Match Day (Saturday) | 100% Match Output · Competition & post-match carbohydrate + fluid replacement |
| MD+1 (Sun) | Recovery Day | Zone 1 Flush / Pool · Sleep extension, light mobility & soft tissue recovery |
| MD+2 / MD-4 (Mon) | Primary Heavy Strength Window | 3-4 sets x 3-5 reps @ 2 RIR · Highest neural & lower-body strength stimulus of the week (96h before match) |
| MD-3 (Tue) | Club Field / Court Session 1 (Tue) | High Skill + Upper Strength · Pair upper-body push/pull before or 6h after team training |
| MD-2 (Thu) | Neural Primer & Team Run | 2-3 sets x 2-3 fast reps @ 3-4 RIR · Bar speed & intent only; zero eccentric soreness before game |
| MD-1 (Fri) | Captain’s Run / Activation | 15 min mobility & CNS wake-up · Glycogen top-up, hydration & early sleep window |
General fitness and training estimates only. Not medical advice.
The link carries the numbers you entered in the part of the address after the #, which is never sent to a server. Share it only with people you are happy to show those numbers to.
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾
Primary Heavy Lift = MD+2 / MD-4 (96h Pre-Match) · Neural Primer = MD-2 (2–3 sets × 2–3 reps @ 3–4 RIR)
Avoid introducing unfamiliar eccentric exercises (such as new heavy RDLs or split squats) within 72 hours of a fixture: novel eccentric work can cause delayed-onset muscle soreness that takes the edge off sprinting and changing direction.
- • When strength and endurance share a week we space and shape them using this meta-analysis, so one goal never quietly eats the other. [Source]
- • Reps in reserve is how we ask you to rate a set, a scale built so your effort on the day sets the load rather than a fixed number on paper. [Source]
- • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
95 contacts
Davies et al. (2015)
1:5 to 1:10
90 to 120s between sets
48 to 72h
Perform before heavy lifts
| Recommended Drill | Sets × Reps | Coaching Cue |
|---|---|---|
| Single-Leg Snap-Down to Stick | 3 × 6 | Deceleration & knee alignment |
| Countermovement Box Jump (45–60 cm) | 4 × 5 | Concentric impulse without landing tax |
| Lateral Skater Bounds to Stick | 3 × 6 | Frontal-plane ankle & hip stiffness |
General fitness and training estimates only. Not medical advice.
The link carries the numbers you entered in the part of the address after the #, which is never sent to a server. Share it only with people you are happy to show those numbers to.
About these numbers: Formula, guard-rails & 2 peer-reviewed citations ▾
Starting budget: Beginner ≈ 65 contacts · Intermediate ≈ 95 · Advanced ≈ 125 (×0.6 In-Season) · Rest 1:5–1:10
Do your most explosive plyometrics early in a session, before heavy squats or conditioning, and leave about 48 to 72 hours between plyometric days. Davies et al. (2015) describe the best gap as not yet settled, so build up gradually and back off if your knees or Achilles complain.
- • This clinical commentary describes counting ground contacts per plyometric session, building them up gradually with experience, and leaving about 48 to 72 hours between plyometric sessions. It is a practical guide, and the authors note the best dose is not settled. [Source]
- • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Four physical pillars
Train every demand the court makes
Tennis is the most asymmetric sport most athletes play. Pelaris accounts for that, both in the program structure and the injury-risk model underneath.
Rotational power
Every ground-stroke is a hip-led rotation. Pelaris programs rotational med-ball work, cable chops, and single-leg power training so the serve and forehand come from hip drive, not shoulder strain.
Lateral speed
Tennis is short-burst lateral acceleration, stop, rebound. Pelaris builds side-shuffle mechanics, lateral bounds, and reactive agility drills that transfer directly to on-court coverage.
Match endurance
A three-set match is 90+ minutes of repeated high-intensity intervals. Pelaris programs interval conditioning that matches tennis work-to-rest ratios, not steady-state running that barely transfers.
Shoulder resilience
Rotator cuff, scapular stability, thoracic mobility, the overhead athlete survives on the durability of the shoulder. Pelaris bakes prehab into every week as its own block, not an afterthought.
Asymmetry-aware
The app that knows your dominant side
Tennis loads one arm. Over time, imbalances accumulate, scapular asymmetry, forearm mass differentials, altered hip rotation. Pelaris tracks both sides through the body analysis module and surfaces the gap before it becomes injury.
Targeted unilateral programming corrects what is drifting. The body analysis updates monthly so you can see the intervention working, or flag it to the coach if it is not.
See body analysis features
Phase by phase
A season-aware program
Your training should not look the same in tournament week as in off-season. Pelaris adjusts automatically based on the season you are in.
In-season (match play)
One strength session (lower-body primary), two on-court sessions, one conditioning block, two rest/recovery days. Volume protects match performance, not fatigue it.
Pre-season (build)
Three strength days, two conditioning blocks, three court sessions, one full rest. Strength numbers climb; on-court volume calibrates to your recovery.
Off-season (development)
Maximum strength focus, rotational power development, general conditioning, reduced court hours. The window to get physically bigger without match stress competing for adaptation.
Tournament taper
Volume down 40%, intensity maintained, extra shoulder prehab, two hit sessions to stay sharp, strength maintained at low load. Fresh legs, fresh arm, sharp instinct.
Plan your month, hit your tournament
Match day is the peak. Everything else serves it, volume climbs, tapers, and rebuilds on a cadence your body can actually recover from.
Questions
Tennis training, answered
How does Pelaris fit around my court sessions? +
I play tennis plus another sport, can Pelaris handle that? +
Does training really help my serve speed? +
How do I avoid tennis elbow? +
What is the right strength training for a tennis player? +
Can I use Pelaris alongside my coach? +
Train the body that plays the match
Strength, conditioning, prehab, recovery, programmed around your on-court schedule. No guesswork.