Sample routine of the TennisReady on-court programme (in this case: week 6 with elastic band option)
| Cardiovascular: circuit run: performed over the width of a tennis court (ie, 8–10 m), time: 2 min | |
| Dribbling | 2 reps |
| Skipping with arm swings | 2 reps |
| Sidesteps | 2 reps |
| Dribbelling with arm swings | 2 reps |
| Line run | 2 reps |
| Neuromuscular time: 5 min | |
| Half T with band | 12/arm |
| W with band | 14 reps |
| PNF (proprioceptive neuromuscular facilitation)hip-to-shoulder | 12 reps |
| Leg swing | 5/leg |
| Diver with band | 3×10 s/leg |
| Monster walk with band around knees | Knot at 10 cm from end |
| Tennis-specific time: 3 min | |
| Service line T, return forwards | 2 reps |
| Mini-tennis within two service areas, slice only | Minimum 2 min |