When match volume increases, smart athletes shift from building to maintaining. Serve & Sustain is designed to keep tennis players strong, mobile, and injury-resistant during the most demanding part of the season.

This in-season plan emphasizes joint resilience, postural control, and explosive maintenance work — using minimal volume, precise movement, and targeted mobility to help athletes perform at their peak without overtraining.

What This Planner Includes:

Strategic low-volume training to preserve strength and explosive output

Shoulder, hip, and core stability drills to maintain joint integrity

Rotation-focused med ball and landmine work to sustain power without overload

Stretching, isometric control, and foam rolling to optimize recovery and prevent injury

Ideal for competitive tennis players managing heavy match schedules, tournaments, or high-practice phases