01 · (14 pages)
The Racket Sports Knee Blueprint
why racket sports are a volume problem, not a one-off, and the two patterns behind most padel and tennis knee pain
HUMAN DYNAMIX · KNEE PROGRAMS
The Racket Sports Knee Program
It's not one big cut. It's a thousand small ones.
Padel and tennis don't ask your knee for one maximal sprint, they ask for a split-step before nearly every shot and a lateral lunge for the wide ones, repeated hundreds of times across a match. Most racket-sport knee pain doesn't happen on point one, it happens in the third set, when fatigue has already worn down the control that protected the knee early on.
4files
28sessions
24exercises
$24.95complete system · one-time payment
Digital English-language guides
YOUR STARTING POINT
A program for your knee.
padel and tennis players who want their knees to last a full match, not just the first set.
Educational content. Not medical advice. This program does not replace an in-person assessment.
ONE SYSTEM. FOUR TOOLS.
What's inside:
02 · (16 pages)
10-Week Program
Foundation, Build, Peak and Return to Play phases with a full lateral strength and reactive footwork progression
03
Tracker
log sessions, matches and knee pain, and know exactly when to progress
04
Quick Guide for your phone
the rules for the court
A CLEAR PLAN
Understand. Train. Track.
the same traffic-light pain rule, with footwork drills deliberately trained under fatigue, not just when fresh, so your movement holds up deep into a match.
01
Understand
why racket sports are a volume problem, not a one-off, and the two patterns behind most padel and tennis knee pain
02
Train
Foundation, Build, Peak and Return to Play phases with a full lateral strength and reactive footwork progression
03
Track
log sessions, matches and knee pain, and know exactly when to progress
Preview from the included English-language files.
TEN WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1–3
Foundation
Build clean lateral lunge and split-step technique before adding real intensity.
Weeks 4–6
Build
More lunge depth and load, plus reactive footwork and single-leg power.
Weeks 7–9
Peak
Match-realistic intensity and volume, with footwork trained specifically under fatigue.
Week 10
Return to full match play
Full intensity, full match length, with a knee trained for exactly this demand.
The plan gives you structure. How your knee responds decides when you step up.
SEE YOUR PROGRESS
Stop guessing. Track the change.
log sessions, matches and knee pain, and know exactly when to progress
View preview ↗
Preview from the included English-language files.
HUMAN DYNAMIX
Expertise you can use at home.
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
Ask us a question ↗GOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Who is this program for?
padel and tennis players who want their knees to last a full match, not just the first set.
How does the program work?
the same traffic-light pain rule, with footwork drills deliberately trained under fatigue, not just when fresh, so your movement holds up deep into a match.
What format are the files?
Three English-language PDFs and a spreadsheet tracker.
Is it a subscription?
No. This is a one-time purchase.
Does this replace an in-person assessment?
Educational content. Not medical advice. This program does not replace an in-person assessment.
KEEP MOVING
Your next step starts with a plan.
It's not one big cut. It's a thousand small ones.
$24.95 complete system · one-time payment
Digital English-language guides