Tennis is subject to the same rules as most sports: competitive success follows players who can carry out skills acquired in training and transfer them into competition – for longer, and at a higher intensity.

Therefore, endurance, strength, and speed play an important role in tennis. Unfortunately, these abilities cannot be developed solely through playing tennis. This is where lifting weights and cardio training come into play.

INJURY PREVENTION & REHABILITATION WITH TOM PRESTON

Prone to injury? Wanting long-term tools to stay out of pain?

Is pain or injury preventing your ability to work out, or be as healthy and active as you’d like to be?

Chronic pain/repetitive injury can be caused by a range of factors including poor lifestyle habits, lack of movement, muscular imbalance, ineffective workout programs and inflammation.

Even if you’ve been struggling with pain for years, and Physiotherapy and other treatments haven’t worked for you, it doesn’t mean you need to be in pain forever.

Tom is a specialist in corrective exercise, which includes rehabilitation in response to pain, muscular and postural imbalances and chronic injury. Using an holistic approach, he can help you to find movements and healthy habits that work for you. It is possible to achieve a healthier, stronger and more active version of yourself without pain or injury.

STRENGTH / RESISTANCE TRAINING WITH TOM PRESTON

Are you looking to get stronger, leaner, healthier?

Consistent Strength Training will not only enhance your physical fitness. Improvements will be observed in mental health, cognitive function, memory and concentration.

Strength training is not simply a matter of loading and volume. You cannot expect your body to perform at maximum intensity, especially with regular training. It’s about creating consistent, sustainable and healthy habits.

Long-term success requires you to approach your training according to your current skill level. Pushing too hard, too soon will increase the chances of injury.

In initial sessions, Tom will complete a comprehensive assessment in order to create a bespoke training program to meet your needs. Exercise Technique is the priority. Not only does improving technique enhance the effectiveness of the training, but it reduces the risk of injury.

Tom will give you the necessary tools and motivation, empowering you to achieve the sustainable results you’ve been looking for.

MOVEMENT MECHANICS / FOOTWORK PATTERNS WITH TOM PRESTON

Do you want to be faster? More agile? More powerful?

If you want to be functional, fit and athletic, movement and mobility sessions are fundamental to your training. Working on mobility is essential for maintaining muscle health, structural balance and increasing strength and power.

Tom will work with your whole body in order to produce optimal results, focusing on technical efficiency and sustainable change.

ATHLETE SPECIFIC TRAINING PROGRAMS WITH TOM PRESTON

Looking to enhance Sports Performance?

Improving Sports Performance requires more than your typical fitness training. Strength Training, Conditioning, Speed & Agility Training, Mobility Sessions and Workload Monitoring are all integral aspects of athlete development.

Tom adopts an holistic approach to performance training, emphasising physical AND psychological strength. He will coordinate a personalised training plan based on individual goals and objectives. He works on an athlete-specific basis, which takes into account personal strengths and needs AS WELL AS the demands of the specific sport.

Tom has experience working with a broad range of athletes, creating dynamic programmes for those participating at all levels of Tennis, Basketball, Baseball, Football and Athletics.

WHAT’S INCLUDED WITH TOM’S FITNESS SESSIONS :

  • Personalised training plan
  • Personalised targets
  • Build a better relationship with your body & exercise
  • 1:1 daily support & accountability
  • Guidance & education
  • Learn & understand how and why you reached your goals
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THREE LEVELS OF TRAINING WITH TAIVO STIMMER

Considering the above, I recommend that you choose your fitness training according to your general goals in life. The next three levels of training should satisfy most of the wishes of Hong Kong tennis enthusiasts.

LEVEL 1

Program with a duration of 12 months. Includes general and tennis-specific exercises that supports performance development and improvement of health and appearance.

Who is it

  • You are a man or woman aged 30+ years.
  • You want to reduce your weight with a fitness regime that will allow you to move faster on court and look good in your favorite outfit.
  • You want to feel healthy and be able to move pain free.
  • You participate in local competitions or do not compete.

Prerequisites to join Level 1 training:

  • You are playing tennis 1-3 days per week.
  • You are willing to do fitness at least once a week.
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LEVEL 2

Program with a duration of 12-36 months. Supports endurance, strength, maximum strength, speed, and power development to the maximum extent while considering individual mental and physical development of young people.

Who is it

  • You are between the age of 14 to 20 (girls 14-20, boys 15-20).
  • You regularly compete in international tournaments parallel to studying in high school or university.
  • You are considering becoming a professional tennis player.

Prerequisites to join Level 2 training:

  • You are convinced that additional training such as strength and conditioning will help you to achieve your tennis goals.
  • You have experience with training alone.
  • Your body weight is normal in terms of age and gender. Check your BMI here. P.S. Very athletic people might get a result “overweight” because of high muscle mass.
  • You are playing tennis 5-7 days per week.
  • You are willing to do strength and conditioning 3 days a week.

LEVEL 3

Program with a duration of 12+ months. Supports the development and maintenance of abilities in a tight competition schedule.

Who is it

  • You are a man or woman aged 20-30.
  • You regularly compete in international tournaments.
  • You are either a professional tennis player or semi-professional.

Prerequisites to join Level 3 training:

  • You are convinced that additional training such as strength and conditioning will help you achieve your tennis goals.
  • You are playing tennis 6-7 days per week.
  • You are willing to do strength and conditioning 3-6 days a week.
  • Your body weight is normal in terms of age and gender. Check your BMI here. P.S. Very athletic people might get a result “overweight” because of high muscle mass.
  • You have the experience of self-training to do exercises like front squats, deadlifts, and chin ups.

ARE YOU PHYSICALLY AND MENTALLY READY FOR TENNIS SPECIFIC STRENGTH & CONDITIONING? LET’S FIND OUT WITH A TENNIS FITNESS ASSESSMENT (3 SESSIONS)!

Our goal is to perform physical tests and take a look at how fit are you compared to other tennis players in Hong Kong and around the world. The information I provide can be taken to any knowledgeable coach in Hong Kong or abroad to create an individual fitness or conditioning training plan.

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WHO IS THIS 3-SESSION PACKAGE FOR?

  • You are a girl or a woman 14+, or a boy or a man 15+
  • You are regularly competing in tennis (at least 12 competitions per year)
  • You are mentally and physically healthy (no depression, no existing injuries, no chronic pain, etc)
  • You are willing to do at least 3 strength and conditioning sessions per week after completing this tennis fitness assessment

WE WILL ASSESS FOLLOWING PHYSICAL SKILLS:

  • Moving tennis specifically in an increasingly challenging environment (general endurance)
  • Overcoming resistance by using upper body and arms (upper body strength)
  • Stabilising body position by using legs (lower body strength)
  • Throwing (upper body power)
  • Jumping (lower body power)
  • Moving as fast as possible for less than 10 seconds (speed and agility)

Tennis Fitness Coaches

Taivo Stimmer 1
Taivo Stimmer

Tennis Fitness Professional – IRC

Taivo Stimmer 2

Taivo Stimmer

Tennis Fitness Professional – IRC

Taivo started doing fitness training for preschool children when he was just 21. Taivo moved on to work with windsurfers, two of whom have now represented Estonia at three summer Olympic Games.

Taivo is training mainly tennis enthusiasts now. He is helping them to reach their full potential in Hong Kong and outside. He believes that by focusing first on students’ basic needs like physical and mental health and body composition, performance related goals are easier to achieve.

  • BSc in Health and Sport Science, Tallinn University
  • Precision Nutrition Certified Nutrition Coach Level 1
  • NASM Weight Loss Specialist
  • NASM Certified Personal Trainer
Tom Preston 3
Tom Preston

Strength and Conditioning Coach

Tom Preston 4

Tom Preston

Strength and Conditioning Coach

Tom began his career in the sports/fitness industry 20 years ago, and has 10 years’ experience working with tennis players at an elite level. He has trained numerous players with top 1000 ATP, ITF and WTA rankings, including two players within the top 100.

Tom adopts an holistic approach to performance training, emphasizing the importance of cultivating both physical and psychological strength in order to compete at the highest level. This involves the development of idiosyncratic training plans focusing on enhancing movement, strength, stability, flexibility, and injury prevention, in addition to resilience and motivation.

In addition to high performance kinesiology, Tom is a specialist in Corrective Exercise, which includes rehabilitation in response to pain, muscular and postural imbalances and chronic injury.

  • UKSCA Strength and Conditioning Coach
  • C.H.E.K Practitioner for Injuries
  • Level 4 Premier Personal Trainer

Private Tennis Fitness Lesson Rate

COACH

RATE

  • Taivo Stimmer

  • Tom Preston

  • $800/hour
  • Semi-Private$840/hour
  • 3 Players$900/hour
  • 4 Players$1000/hour
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WHY TENNIS FITNESS

We do not need to be competitive, or feel the need to be better than others to enjoy the benefits of physical activity.

Often, the “win” is actually an opportunity to meet friends and have fun. It can be a way to use up excessive energy from food consumption. Training can make us feel beautiful and healthy.

To achieve all of these things, playing tennis might not be enough, and extra training off-court might be needed.

Please read our terms and conditions for our private tennis fitness lessons