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7-Day Guided Video Course

Build tennis-ready fitness in 15 minutes a day

A follow-along cardio program that improves footwork, power, stability and endurance with workouts that mirror real tennis movement patterns.

Length 3 hrs 42 mins
Lessons 16
Chapters 6
who is it for

Fitness built around how tennis is actually played

Get fitter for tennis with a practical 7-day plan focused on the way players actually move on court. Coach Zoe Jeffery guides you through follow-along sessions for strength, mobility, balance, agility and endurance, with optional longer workouts for core, upper body, legs, footwork and cardio.

What you'll come away with

  1. 01

    Build tennis-specific strength, mobility, balance and endurance through short daily workouts.

  2. 02

    Train rotation, deceleration, recovery steps, split-step timing and controlled changes of direction.

  3. 03

    Use TopspinPro-integrated drills to reinforce technique while your body is working under fatigue.

  4. 04

    Develop core, upper-body and lower-body strength that supports safer, more repeatable strokes.

  5. 05

    Repeat the 7-day cycle whenever you want to deepen your fitness habits.

Topspinpro Left Handed Forehand From Side
Required training aid
A TopspinPro for Tennis training aid is required for the course drills. Choose the bundle option if you need the course and training aid together.
Device details
The method

Why this program actually sticks.

  1. 01

    Real tennis movement patterns

    Every workout mirrors the physical demands of tennis: rotation, deceleration, recovery steps, split-step timing and balance through direction changes.

  2. 02

    TopspinPro-integrated drills

    Parts of the sessions use the TopspinPro to connect fitness with clean technical movement, helping you keep better form as fatigue builds.

  3. 03

    Short sessions built for consistency

    The daily workouts are designed to be easy to fit into a busy schedule, so you can build momentum without needing a full gym session.

  4. 04

    Optional deeper training

    Bonus 20+ minute sessions let you add focused work for core, upper body, legs, footwork and cardio whenever you want a bigger training day.

What's inside

The full curriculum.

16 lessons total · 3:41:15 of video

Welcome To The Course! 1:07
The Importance of Tennis Fitness —

Day 1 13:35
Day 2 18:13
Day 3 13:53
Day 4 13:54
Day 5 16:28
Day 6 15:11
Day 7 14:54

Core Strength 20:14
Upper Body Strength 25:12
Leg Strength 21:25

Tennis Footwork 22:25

Cardio 24:44

A Huge Thank You! —
Quick Fire Survey: We'd Love To hear Your Thoughts —
Zoë Jeffery profile photo
Your coach

Zoë Jeffery

Head of Education @ TopspinPro

  • USPTA Elite Professional
  • LTA Level 4
  • PTR Certified
players helped
8k
years experience
20+
countries reaches
100+

Zoe has 21 years of coaching experience with players of all levels. Her ability to turn complex technique into clear and easy-to-understand progressions makes her the perfect coach to guide you on your learning journey to hitting effortless strokes.

The "Court Confidence" Promise

60 days to see improvement, or your money back.

Train for two full months. If you're not hitting with more confidence and consistency, return them for a complete refund.

60
Day window

A full two months to train and assess.

100%
Refund

Course and device, all of it back.

0
Hard questions

No proof of progress required.

Common questions

Anything else to know?

Any tennis player who wants to get fitter, move better and feel stronger on court, whether you are a beginner or advanced.

Just your racquet, your TopspinPro and about 1-2 meters of space. No gym equipment is required.

Each daily workout is around 15 minutes. Optional extended sessions of 20+ minutes are included for deeper training days.

Yes. Every workout includes modifications and low-impact versions. Always consult your doctor if you are returning from injury.

Indirectly, yes. Better footwork, balance, stability and endurance support cleaner, more repeatable strokes. Some drills use the TopspinPro to integrate fitness with technical movement.

Most players feel improvements in mobility, balance and endurance within 3-5 days, with noticeable on-court benefits by the end of the week.

Absolutely. Many players run the 7-day cycle multiple times to build stronger habits and deeper fitness.

We provide a 60-day money-back guarantee. If you are not satisfied, just let us know within 60 days of purchase, and we will refund your money.
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