moderate
30-Minute Racket Sport or Tennis Conditioning
Sport-specific conditioning extends how long you can enjoy the sports you love — keeping the supporting structures strong is an investment in years of play.
30 min · Kit: Resistance bands, Dumbbells (light), Agility markers or chalk
The session
- 15 min warm-up: shuffle steps, arm circles, lateral lunges
- 23 min: Lateral shuffle drills — marker to marker; 10 sec effort, 20 sec rest × 6
- 33 min: Shoulder external rotation with band (key injury prevention)
- 43 min: Forehand/backhand mimicry with light dumbbell — controlled racket swings
- 53 min: Split step reaction drill — jump slightly then react sideways
- 63 min: Footwork ladder (imaginary) — high knees in and out of squares
- 73 min: Wrist and forearm strengthening
- 83 min: Single leg balance — mimicking net approach stance
- 94 min cool-down stretch: shoulder, wrist, hip flexor
Worth knowing
- Shoulder external rotation is the key injury prevention exercise for any racket sport — do it before every session
- The split step (small hop before returning a shot) is a learnable reflex — drill it
- Lateral agility declines with age without deliberate training — conditioning it is genuinely protective
- Tennis and padel involve significant rotational force — core rotation work supports this
