Physical Performance for Tennis & Padel Players

Move Better.
Hit Harder.
Last Longer.

A 6-month coaching programme for competitive tennis and padel players. Evidence-based, individually designed training that transfers directly to court — improving your movement, your stroke quality, and your resilience where it counts.

Apply for Your 6-Month Programme → See How It Works ↓
2×MSc
S&C + Exercise
Physiology
500+
Athletes Trained
Across Levels
7+
Years in
S&C Coaching
🎾
Tennis & Padel
Coaching Qualified
// Fit Check

Built for
Competitive Players

Not a generic fitness plan repackaged for racket sports. This is physical performance coaching designed from the ground up for the movement demands of tennis and padel.

✓ Built for you if
+You're a competitive tennis or padel player — club, county, national, or international level
+You train or compete multiple times per week and need S&C that integrates with your on-court schedule
+You want to see direct transfer from the gym to the court — in your movement, your shots, and your durability
+You understand that physical performance is a competitive advantage and you're ready to commit to a 6-month process
+You want structured, periodised training that gives you direction and progresses with you — not random workouts
✗ Not the right fit if
–You're looking for generic workout templates or a fitness app
–You want to train based on how you feel each day without structure
–You're not currently playing or competing in tennis or padel
–You want a coach who will just tell you what you want to hear
–You're not prepared to follow a plan with consistency over 6 months
// The Commitment

Not a Programme.
A Coaching Partnership.

This isn't a PDF you download and figure out alone. It's a 6-month working relationship where your training is built, monitored, and adjusted around you and your competitive season.

What's Included
6-Month Online
Coaching Programme
Fully individualised training designed around your competitive calendar, your body, and your goals. Not a template. Not a one-off plan. Ongoing coaching that adapts as you do.
📋
4 check-ins per month — ongoing review, adjustment, and progression throughout the programme
🔄
Programme adjusted continuously — responds to your data, your season, and how your body adapts over time
💬
Direct coach communication — questions answered, form reviewed, concerns addressed between check-ins
📱
Interactive training system — your programme delivered through a custom platform with session tracking built in
📊
Periodised structure — training phases that build on each other and peak when your competition calendar demands it
6
Months MinimumMeaningful physical adaptation takes time. Six months gives us the runway to build real, lasting change in how you move and perform on court.
4×
Monthly Check-InsEvery week I review your progress, assess your load, and adjust your programme. It's a living system — not a static document.
1:1
Fully IndividualNo group templates. No cookie-cutter plans. Your programme is designed for your body, your sport, and your competition schedule.
// The Process

How It Works

Three phases. One system. Your programme is built around your sport, your season, and your body — then adjusted continuously as you progress over the 6 months.

01
Assess
We start with a detailed intake — training history, injury profile, competition calendar, movement screening. I learn how you move, where you're limited, and what your season demands before anything is designed.
Application + Video Call
02
Build
Your programme is designed from scratch. Periodised across your competitive calendar — strength, power, speed, mobility — structured in phases that integrate with your on-court work and progress month to month.
Bespoke Programming
03
Evolve
Your programme isn't static. Through 4 monthly check-ins, I review your data, assess your response, and adjust. Load, volume, exercise selection — everything adapts based on how your body responds and where your season takes you.
Ongoing Coaching Loop
↻   Assess → Build → Evolve — this cycle repeats every month for 6 months
500+
Tennis and padel players improving their performance on court
Proven Across Levels
From club-level players to international competitors — the same evidence-based methodology, individualised for each athlete's demands. The programmes are designed based on science, and the results show across different levels of competition.
// Your Training System

Not a PDF.
An Experience.

Every athlete receives their programme through a custom-built interactive platform. No app downloads, no spreadsheets — just open the link and train. Your data feeds directly into every check-in I run.

✓
Session Checklist
Tap through exercises as you complete them. Visual progress tracking keeps you locked in through every session.
⏱
Built-In Rest Timer
Preset rest intervals per exercise. No more guessing or scrolling through your phone mid-set.
💡
Coaching Cues
Every exercise includes embedded cues — what to focus on, what to avoid. Like having your coach in the room with you.
📊
Weight & RPE Logging
Log your loads and perceived exertion directly inside the programme. Your data feeds into every check-in and adjustment I make.
Program 02 · Month Two
Training
Designed for you by Amir Ardekani
Day 1
Day 2
Day 3
Squat & Glute Activation
Warm-Up
Bike
5 min
Plyometrics
Broad Jump
3 Sets×5
Strength
Back Squat
4 Sets×63-1-1
✅ Push the floor away
❌ Don't let knees cave
Single-Leg Hip Lift
3 Sets×10+10
// Background

Built on Science
& Court Time

I don't just write programmes for tennis and padel athletes — I've been one for 15 years. That lived experience shapes every decision in your training.

🎓
Education
  • MSc Strength & Conditioning — from one of the world's leading programmes in the field
  • MSc Applied Exercise Physiology — a second master's degree deepening the science behind training adaptation
  • Working toward CSCS certification
  • Ongoing CPD in motor learning, periodisation, and sport-specific conditioning
🏟️
Coaching Experience
  • 7+ years as a strength & conditioning coach
  • 500+ tennis and padel players trained across competition levels
  • Experience with Olympic-level and international athletes
  • Tennis and padel coaching qualified — understands the sport from both sides
  • 15 years of competitive tennis playing experience
🧠
Approach
  • Evidence-based programming informed by current research — not trends
  • Ecological dynamics and constraints-led methodology
  • Periodised training aligned to competitive calendars and season demands
  • Integration of physical conditioning with on-court skill development
⚙️
The Difference
  • Every programme is built from scratch — no templates, no shortcuts
  • Interactive programme delivery with session tracking built in
  • 4 monthly check-ins with continuous programme adjustment
  • Deload weeks, load management, and competition tapering built into the structure
// Limited Availability

Ready to Train
With Intent?

I work with a small number of athletes at a time to ensure quality. Fill out the application and I'll be in touch within 48 hours to discuss whether we're a good fit for the 6-month programme.

Apply for Your 6-Month Programme →
Application takes 2 minutes · No commitment until we speak