Adults
2026-01-226 min
seniorsinjury preventionrecoverytechniqueAmstelveenAmsterdamAmsterdam ZuidBuitenveldertBadhoevedorpAalsmeerUithoornDiemenAbcoude
More fun than the gym: how to keep tennis for years (injury-free)
Most people stop because of pain, not motivation. Here's the 359 Development System approach to stay playable.
Last reviewed on 22 January 2026
Tennis is amazing—until your body protests. The solution is rarely 'less tennis'. It's better pacing, better recovery and better technique. Explore our beginners programme, our adults programme or discover how tennis keeps your brain sharp.
1) Warm-up = your insurance
A good warm-up prevents many problems.
- •Hip and shoulder mobility
- •Gradually raise intensity
- •Footwork + split-step timing
2) Body-friendly technique
Smart technique protects your body.
- •Relaxed grip pressure
- •Feet before swing
- •Higher contact point (less 'yanking')
3) Recovery as a scheduled appointment
Recovery is just as important as training.
- •After intense play: an easy recovery session (walk/mobility)
- •Hydration
- •Sleep routine
Key takeaways
- ✓Many injuries are load-management errors
- ✓Technique + warm-up support longevity
- ✓Recovery is training
Want more energy and fewer aches? Join 359.tennis Seniors and stay playable.
