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Interval Tennis/Paddle Program

Tennis players who are returning to tennis after injury to the shoulder should follow the interval-tennis program, exactly, on an every-other-day basis.
 
The criteria to progress from step to step are that the practice session was pain free and there is no residual soreness the next day.
 
Warm-up and stretching exercises should be done before hitting.
Stretch again after hitting and apply ice for 20 minutes.
 
 
  Monday Wednesday

 

Friday

 

1st Week

12 FH
8 BH
Rest 10 min.
13 FH
7 BH

15 FH
8 BH
Rest 10 min.
15 FH
7 BH
15 FH
10 BH
Rest 10 mins.
15 FH
7 BH
2nd Week 25 FH
15 BH
Rest 10 min.
25 FH
20 BH
30 FH
20 BH
Rest 10 min.
30 FH
20 BH
30 FH
25 BH
Rest 10 min.
30 FH
15 BH
10 OH
3rd Week 30 FH
25 BH
10 OH
Rest 10 min.
30 FH
25 BH
10 OH
30 FH
25 BH
Rest 10 min.
30 FH
25 BH
15 OH
30 FH
30 BH
15 OH
Rest 10 min.
30 FH
15 OH
Rest 10 min.
30 FH
30 BH
15 OH
4th Week 30 FH
30 BH
10 OH
Rest 10 min.
Play 3 games
10 FH
10 BH
5 OH
30 FH
30 BH
10 OH
Rest 10 min.
Play 1 set
10 FH
10 BH
5 OH
30 FH
30 BH
10 OH
Rest 10 min.
Play 1.5 sets
10 FH
10 BH
3 OH

FH = forehand ground stroke

BH = backhand ground strokes

OH = overhead shots

 

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