Tennis
Strength Training
& Injury Prevention
A biomechanics-based course that explains how tennis strokes load the body, which muscles are most stressed, and how to train intelligently for performance, durability, and longevity.
This course connects tennis technique, strength training, and injury prevention through applied biomechanics and efficient exercise selection.
Program Foundation
Tennis places highly specific demands on the body.
Although all players aim to perform at a high level, not all players move the same way, load the same muscles, or stress the same joints.
This course was created to explain:
How tennis strokes function biomechanically
Which muscles are repeatedly emphasized during play
Why training must be adapted to playing style, technique, and movement patterns
Instead of generic strength routines, this program provides a biomechanics-based foundation for understanding how tennis actually loads the body and how training should support that reality.
What Defines This System
This course focuses on understanding movement first, then building training decisions around it.
It explains:
How different stroke mechanics change muscular demand
How stance, technique, and movement strategies alter joint loading
Why different player profiles require different strength priorities
Rather than prescribing one “tennis workout,” the program teaches how to think about training for tennis, so exercises and programs can be adapted intelligently to the athlete.
Biomechanics of
Tennis Strokes &
Injury Awareness
The course breaks down the biomechanics of:
Forehand and backhand strokes
Serve and overhead movements
Volleys and on-court movement patterns
You’ll learn which muscles are most involved in each action and how repeated use affects the shoulder, elbow, spine, hips, and lower body.
Injury prevention is addressed through:
Proper exercise selection
Respecting joint structure and muscular function
Strengthening muscles in ways that support tennis-specific movement
The goal is resilient performance, not just short-term gains.
The Role of BRIG20
In Tennis Training
This course includes the BRIG20 training system, which serves as a foundational strength framework.
Because BRIG20 exercises:
They act as a built-in injury-aware strength base for tennis players.
BRIG20 helps players:
What's Included
Biomechanical breakdown of tennis strokes
Analysis of player profiles and movement patterns
Strength training guidance aligned with tennis demands
Injury-aware exercise selection strategies
BRIG20 Foundational training system included
Sample training structures to apply the concepts
Tennis
Players
Tennis players seeking better performance, durability, and training that support their game
Coaches &
Trainers
Coaches and trainers working with recreational and competitive players wanting a deeper understanding of tennis biomechanics
Longevity & Injury-Aware Training
Players dealing with recurring tennis-related injuries
How This Knowledge Is Used
The goal of this course is not to prescribe one “tennis workout,” but to give you the tools to understand how strokes load the body, why certain muscles break down over time, and how to design strength and injury-prevention work that actually supports your style of play. Whether you are training yourself or coaching others, the principles taught here translate directly to real training decisions.
Created By Moe Larbi
Founder of SmartTraining365 & Ratel Mentality
Sports Performance Coach
Helping athletes and everyday lifters train smarter, safer, faster, and stronger under real-world conditions.
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Frequently Asked Questions
Is this course for competitive tennis players only?
No. This course is designed for players, coaches, and fitness professionals at all levels. Whether you compete, play recreationally, coach athletes, or train tennis players in the gym, the principles taught here help you understand how tennis movements load the body and how to train more intelligently to support performance and longevity.
Does this course teach tennis technique and stroke mechanics?
This course does not teach technical stroke correction or on-court coaching drills. Instead, it breaks down the biomechanics of tennis strokes to explain which muscles and joints are stressed during forehands, backhands, serves, and movement patterns — and how to strengthen and protect them through proper resistance training and injury-prevention strategies.
How is this different from generic tennis strength or conditioning programs?
Most programs provide preset workouts. This course teaches decision-making. You’ll learn how different playing styles, movement strategies, and technical patterns change muscular demands — and how to select exercises and structure training accordingly, rather than following one-size-fits-all routines.
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Biomechanics Training — We evaluate exercises based on physics and joint mechanics for efficiency and safety.