15 minute tennis armor routine

Here’s a simple, repeatable 15-minute “tennis armor” routine—armor meaning joint protection + balance rather than max strength. This is ideal before tennis, after tennis, or on off-days. It targets the usual tennis wear points: shoulder, elbow, hips, knees, and trunk rotation.

I’ll give it as a clean flow you can memorize.

🛡️ 15-Minute Tennis Armor Routine

1. Shoulder & Scapular Armor (5 minutes)

Protects rotator cuff, biceps tendon, and elbow

A. Serratus Punches – 1 minute

• On your back or standing with light dumbbells/bands

• Arms straight up, punch toward ceiling without bending elbows

• Feel shoulder blades wrap forward

  
  

  👉 Key for serve stability and shoulder health

B. Prone Y-T-W Raises – 2 minutes total

• Lie face down (bench or floor)

• Y (thumbs up, arms overhead) – 6 reps

• T (arms out to side) – 6 reps

• W (elbows bent, squeeze blades) – 6 reps

  
  

  Light weight or bodyweight only

C. External Rotations (Band or Cable) – 2 minutes

• Elbow tucked at side

• Slow, controlled

• 12–15 reps each arm

  
  

  👉 Think tendon nourishment, not fatigue

2. Elbow & Forearm Armor (3 minutes)

Critical for tennis elbow prevention

A. Wrist Extensor Eccentrics – 1½ minutes

• Use light dumbbell

• Lift wrist up with help → slow 5-second lower

• 8 reps each side

B. Forearm Pronation/Supination – 1½ minutes

• Hold hammer or dumbbell vertically

• Rotate slowly side to side

• 8–10 controlled reps

  
  

  👉 This protects against repetitive racquet stress

3. Hip & Knee Armor (4 minutes)

Tennis power without knee pain

A. Lateral Band Walks – 2 minutes

• Band above knees or ankles

• Slight squat

• 10 steps each direction

  
  

  👉 Activates glute med = knee protector

B. Split Squat Isometric Hold – 2 minutes

• Rear knee hovering

• Hold 30–45 sec each side

• Upright torso

  
  

  👉 Builds tendon resilience without joint pounding

4. Trunk & Rotation Control (3 minutes)

Prevents back strain and sloppy rotation

A. Dead Bug or Pallof Press – 2 minutes

• Slow, controlled

• 6–8 reps per side

  
  

  👉 Teaches anti-rotation control (huge for tennis)

B. Standing Thoracic Rotations – 1 minute

• Arms crossed or holding club

• Rotate smoothly, no jerking

  
  

  👉 Keeps spine mobile but safe

🔑 How to Use This

• Before tennis: lighter, faster, less fatigue

• After tennis: slower, more controlled

• On off-days: add a second round of shoulders or hips

If you want, I can:

• Tailor this to existing biceps or elbow tendon issues

• Make a serve-day vs match-day version

• Create a travel/hotel version with no equipment

Just tell me where you usually feel beat up 🎾