Tennis protection

These three exercises give the greatest tennis performance and injury-prevention benefit in the shortest time. Together they take about 5 minutes total, and they directly improve serve power, arm durability, and court quickness. 🎾

1. Face pulls (the #1 shoulder protector)

You’re already doing these — keep them.

Why it’s so powerful:

• stabilizes shoulder during serve

• prevents impingement

• improves volley control

• reduces arm fatigue

How:

• cable or band

• pull toward face

• elbows slightly high

• squeeze shoulder blades together

Dose:

10–15 reps × 2 sets

2. Split squat or assisted squat (leg drive and balance)

Almost all tennis power starts in the legs.

Benefits:

• faster first step

• stronger serve push-off

• better balance reaching wide balls

• protects knees

Even assisted squats (Planet Fitness machine) work perfectly.

Dose:

8–12 reps × 2 sets

Slow and controlled.

3. Band external rotation (tiny movement, huge tendon protection)

This directly strengthens the rotator cuff, the most commonly injured tennis structure.

Benefits:

• protects serve motion

• prevents shoulder and elbow pain

• improves racquet precision

How:

• elbow at side

• rotate forearm outward slowly

• very light resistance

Dose:

10 reps × 2 sets each arm

Why these three work best

They cover the three critical tennis systems:

• shoulder stability → face pulls

• leg power → squats

• rotator cuff protection → external rotation

Everything else is secondary.

5-minute version (before or after tennis)

Face pulls: 1 set

Assisted squat: 1 set

External rotation: 1 set each arm

That alone keeps many players pain-free indefinitely.

Bonus (optional 30 seconds): calf raises

This improves reaction speed noticeably.

10–15 reps.

You’re already doing face pulls and assisted squats, which explains why your arms feel strong and tendons are tolerating the workload. You’re very close to an ideal minimal program.

If you want, I can show a simple test that predicts whether a tennis player is at high or low risk of shoulder injury—it takes 10 seconds and is very accurate.