30-Day Tennis Performance Programme

30-Day Tennis Performance Programme

Movement • Power • Control • Consistency

Build a Stronger, Faster Tennis Body in 30 Days

4-Week Physitrack Programme – Strength • Mobility • Power • Speed

Each session = 20–30 minutes, minimal equipment, home or gym friendly.

If you feel tight on court, slow to react, or lacking power in your serve and groundstrokes, this guided programme will help you improve rotation, build strength and move more efficiently.

Whether you want more speed, more power, or simply to feel more resilient during matches, this structured 30-day plan will move you forward week by week.

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WHAT’S INSIDE

✔ 4-Week Progressive Training Plan

Each week focuses on a key area of tennis performance:

• Week 1: Unlock Your Movement (Mobility & Activation)

• Week 2: Build Your Base (Strength & Stability)

• Week 3: Generate Power (Rotation & Speed)

• Week 4: Integrate & Perform (Match Movement & Control)

✔ 3 Structured Sessions Per Week

Full-body sessions designed to complement your tennis schedule.

✔ Tennis-Specific Strength & Mobility

Improve hip rotation, thoracic mobility, balance and deceleration control.

✔ Rotational Power Development

Build safe, transferable power for stronger serves and groundstrokes.

✔ Delivered via the Physitrack App

Clear videos, guided reps and structured progress tracking.

✔ Exclusive Offer Inside

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PERFECT FOR TENNIS PLAYERS WHO WANT TO:

• Improve court speed and first-step quickness

• Increase serve and groundstroke power

• Move better when changing direction

• Reduce stiffness during or after play

• Improve balance and recovery between shots

• Build a more resilient tennis body

Suitable for club players and competitive players alike.

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HOW IT WORKS

1. After purchase, you’ll receive your Welcome Pack.
2. Your full 30-day programme will be activated via the Physitrack app within 12 hours.
3. You’ll complete 3 structured sessions per week (20–30 minutes each).
4. Track your progress and feel improvements week by week.

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OPTIONAL BONUS

At the end of your 30 days, you’ll unlock a free 15-minute Tennis Performance Review Call.

We’ll:

• Review your progress

• Identify areas for further improvement

• Discuss ongoing performance training options

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SAFETY NOTES

This is a general tennis performance mobility and strength programme.

It is not a substitute for individual physiotherapy assessment or treatment.

Please stop if you experience sharp or unusual pain.