Achilles

Example · For match days

Starts from the goal Play my sport better

Move better on court.

Strength, power and mobility planned around the days you play, so you are fresh when it counts.

  • 2 days on court
  • 2 workouts
  • Dumbbells and a band

A week like yours

You set the days you play. The plan puts leg work away from them and tells you why.

Workout of the planYour sportMovement break, daily

Inside one session

Each exercise comes with its dose and the reason it is there.

Workout A

35 min · dumbbells and band
Prepare
Open book rotation1 × 8 / sideFrees the upper back so your shoulder does less of the turning.
StrengthSuperset 1 · 3 rounds · 2:00 rest
Lateral lunge8 / sideThe first step to a wide ball starts from the hips.
Half-kneeling band rotation10 / sideHips and trunk turning together is where a forehand gets its speed.
StrengthStraight sets · 1:30 rest
Single-leg calf raise3 × 12 / sideSplit steps and quick stops land on your calves.
Finish
Band external rotation2 × 12 / sideKeeps the serving shoulder strong late in the third set.

Where you should feel it

Ask your coach

About your plan and your logs, or anything the research can answer.

Your coach

Tap a question

Warm up for tennis
Eight minutes before you hit. It is saved as a routine you can start from Today.
Your coachRoutine · 8 minLeg swings · Lateral lunge · Band pull-apart · Shadow swings

Why it fits

  • Built around your sport

    Sport days come first. Workouts are placed around them, and move when a match does.

  • Trains what the game asks

    First step, rotation, shoulders and calves, chosen from the research on your sport.

  • Short on a busy week

    Workout now builds 10 to 60 minutes from your own plan when the week gets tight.

Your plan starts with a few questions.

In Achilles you pick Play my sport better, then tell it your days, your kit and how you move today.

See how it works

Read more: Tennis: the movements behind the strokesPadel