Interval Tennis 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 min. 15 FH 7 BH |
| 2nd Week | 25 FH 15 BH Rest 10 min. 25 FH 15 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 10 OH 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 11/2 sets 10 FH 10 BH 3 OH |
FH = forehand ground stroke
BH = backhand ground strokes
OH = overhead shots