Back to Tennis

Two full sets, comfortably and confidently.

1. Understand

   Completed

   Understand the problem and establish confidence.

   • Understand key triggers
   • Walk 30 minutes comfortably

2. Rebuild

   Current

   Restore movement and capacity.

   • Complete first full recovery week
   • Movement confidence above 6/10
   • Pain-free 30 minute hit

3. Return

   Ahead of you

   Reintroduce the goal activity.

   • Full practice session
   • Serve at normal intensity

4. Perform

   Ahead of you

   Build beyond pain-free into capability and performance.

   • Full competitive session
   • Two full sets