# Mi Tenis

> Mi Tenis is a web app (installable on your phone and usable offline) for physical and tactical training for amateur tennis players who compete. It assesses fitness and game, generates a weekly plan of machine-free home exercises (with 3D figures), adapts it to discomfort and matches, and guides opponent analysis after every match. Languages: Spanish, English and Portuguese.

Other languages: [Español](https://mitenis.app/llms.txt) · [Português](https://mitenis.app/pt/llms.txt)

## Key facts
- 111 machine-free exercises (bodyweight, dumbbells, kettlebell, plates, bands, medicine ball, chair, wall, tennis balls).
- 8 self-assessment tests adapted from the USTA protocol, plus ratings of 12 strokes and game aspects.
- Automatic plan: 1 to 6 days per week, 15 to 60 minutes, up to 3 goals (power, speed and agility, perception and reaction, strength, endurance, mobility, injury prevention), phases (base, pre-competition, competition, maintenance), 4-week blocks with a deload.
- Weekly minimum coverage of 13 work groups for tennis: legs (squat / lunge); posterior chain (hinge); lateral movement / adductors; upper-body push; upper-body pull; rotator cuff; scapular stability; anti-extension / anti-rotation core; lateral core; trunk rotation; ankle and calves; forearm and wrist; explosiveness / footwork.
- Flexible calendar: move, shorten (15 min), lighten or skip sessions; automatically lightens the session the day before a match; pre-match warm-up and cool-down.
- Tennis planner: practices, lessons, matches, tournaments and workouts in one calendar.
- Game intention before every match (be aggressive, come to the net, keep the ball in, mix it up, be patient, attack their backhand, lots of first serves, return deep, play crosscourt, stay calm), suggested based on the opponent and reviewed afterwards.
- Suggestions: a guide for the opponent type you couldn’t counter, history and rematch note when facing an opponent again, win stats by opponent type, when countering and when sticking to the intention.
- Problem it solves: there are no clear, complete guides on training for tennis; there are scattered exercises and technical books. Mi Tenis turns them into a concrete plan.
- Match analysis: 20 opponent traits in 6 categories (hand, playing style, serve, strokes, fitness and movement, mindset and attitude), guided reflection (did you stick to your intention?, did you counter them?, game plan, emotional control, big points) and a rematch note.
- 29 tactical guides.
- Free, no ads, no mandatory sign-up; data stays on the device.

## Pages
- [Home](https://mitenis.app/en/): overview and FAQ.
- [Open the app](https://mitenis.app/app/?lang=en) · [Demo with sample data](https://mitenis.app/app/?demo=1&lang=en)
- [Exercises for tennis players](https://mitenis.app/en/exercises/)
- [Tactical guides](https://mitenis.app/en/guides/)

## Tactical guides
- [How to beat the pusher (the one who gets everything back)](https://mitenis.app/en/guides/vs-pusher/): They get everything back without risk and wait for your mistake. The key: patience, pulling them out of their comfort zone and not giving away points.
- [Against the moonballer (high, heavy balls)](https://mitenis.app/en/guides/vs-moonballer/): High, deep balls that bounce at shoulder height. You have to take time away from them, not accept the awkward shot.
- [Against the big hitter](https://mitenis.app/en/guides/vs-big-hitter/): They hit hard and push you back. Neutralize with depth, height and the middle; let them take the risk.
- [Against the big server](https://mitenis.app/en/guides/vs-big-server/): You don’t need to break them often: once is enough. Improve your return, stay calm and take advantage of their second serves.
- [Against the serve-and-volleyer](https://mitenis.app/en/guides/vs-serve-volley/): Watch the ball (not the opponent), return low and soft to their feet, crosscourt, and use the lob so they can’t crowd the net.
- [Against the lefty](https://mitenis.app/en/guides/vs-lefty/): Their wide serve on the ad side pulls you off the court right on the big points. Shift your return position openly.
- [Against the retriever who gets to everything](https://mitenis.app/en/guides/vs-speedster/): Don’t make them run: they love it. Play deep to the middle, at their body, and open the angle only when you have a clear ball.
- [Against the slicer (slice, drop shots, changes of pace)](https://mitenis.app/en/guides/vs-slicer/): They give you low, slow, odd balls. Bend your knees, be patient with the low ball and attack when it rises.
- [Against an all-court player](https://mitenis.app/en/guides/vs-allcourt/): If there’s no obvious weakness, win through consistency in your plan, your first-serve percentage and the big points.
- [The crosscourt rule](https://mitenis.app/en/guides/crosscourt-rule/): Crosscourt = more court, lower net and no sidelines. Switch down the line only with the right ball.
- [Serve + 1: the first two shots](https://mitenis.app/en/guides/serve-plus-one/): Plan the serve and the next shot together. Most amateur points are decided in the first 4 shots.
- [The return: the most profitable shot to improve](https://mitenis.app/en/guides/return-strategy/): Improving your return pays off faster than improving your serve. Position, compact swing and clear targets.
- [Coming to the net with purpose](https://mitenis.app/en/guides/approach-net/): Deep approach, down the line and to the opponent’s backhand; split-step on arrival and first volley into the open court.
- [From defending to neutralizing](https://mitenis.app/en/guides/defense-to-neutral/): When you’re in trouble, buy time with height and depth. The goal isn’t to win the point, it’s to get out of trouble.
- [Doubles: fundamentals that win matches](https://mitenis.app/en/guides/doubles-basics/): First serves, low crosscourt returns, the net player moves and the team moves forward together.
- [The points that count double](https://mitenis.app/en/guides/hidden-ad-points/): There are moments when one point changes the match: 30-15, 15-30, the first point of each game, the game after a break, and serving it out.
- [Starting ahead](https://mitenis.app/en/guides/start-smart/): Many opponents take 3–4 games to “wake up”. Arrive warmed up and with a plan for the first games.
- [If you’re losing: change something](https://mitenis.app/en/guides/change-losing-game/): Never change a winning plan; always change a losing one. Diagnose what’s happening and try a concrete alternative.
- [They attack your backhand](https://mitenis.app/en/guides/weak-backhand/): Protect it: be conservative, run around it when the ball allows, come to the net and use the lob. And train it with a plan.
- [Weak second serve](https://mitenis.app/en/guides/weak-second-serve/): If your opponent punishes it, your first serve loses value. Build a second serve with spin, height over the net and depth.
- [Shaky volley](https://mitenis.app/en/guides/weak-volley/): Short, firm volley, racket in front of the body, and the feet do the work.
- [Getting to the ball late](https://mitenis.app/en/guides/weak-movement/): It’s almost always a split-step and first-step problem, not top speed.
- [Too many unforced errors](https://mitenis.app/en/guides/weak-consistency/): Increase your margin: more height over the net, bigger targets and shots at 70–80% power.
- [Between-point routine](https://mitenis.app/en/guides/between-points/): The 20 seconds between points are yours: react, recover, plan and execute.
- [Nerves before and during the match](https://mitenis.app/en/guides/nerves/): Nerves are energy: channel them with footwork, breathing and process goals.
- [When your opponent stalls or makes dubious calls](https://mitenis.app/en/guides/vs-gamesmanship/): Stalling, complaints and dubious calls aim to knock you out of the match. Your answer: calm, clear rules and focus on the next point.
- [Pre-match checklist](https://mitenis.app/en/guides/pre-match-plan/): The match starts before you step on court: opponent, plan A and B, gear and warm-up.
- [Why warm up (and how to do it in 12 minutes)](https://mitenis.app/en/guides/warmup-guide/): Raise temperature, activate, mobilize and potentiate. It gets you ready for the first point and reduces injuries.
- [Racket and strings: they prevent injuries too](https://mitenis.app/en/guides/equipment-injury/): Correct grip size, moderate tension and softer strings if you have elbow or shoulder discomfort.

## Exercises
- [Jumping jacks](https://mitenis.app/en/exercises/jumping-jacks/): Jumps opening legs and arms to raise heart rate and temperature.
- [Low-impact jacks](https://mitenis.app/en/exercises/step-jacks/): No-impact version: one foot steps out to the side as the arms rise.
- [High knees](https://mitenis.app/en/exercises/high-knees/): Fast knee raises in place with active arm swing.
- [Butt kicks](https://mitenis.app/en/exercises/butt-kicks/): Jog in place bringing your heel to your glute.
- [Side shuffle](https://mitenis.app/en/exercises/lateral-shuffle/): Short side steps in an athletic stance, from side to side (2–3 m).
- [Carioca (crossover step)](https://mitenis.app/en/exercises/carioca/): Lateral movement crossing one foot in front and then behind.
- [Knee hug + lunge](https://mitenis.app/en/exercises/knee-hug-lunge/): Pull one knee to your chest while balancing, then flow into a forward lunge.
- [Straight-leg kick (Frankenstein)](https://mitenis.app/en/exercises/frankenstein-walk/): Straight-leg raise toward the opposite hand, under control.
- [Hamstring pendulum](https://mitenis.app/en/exercises/inverted-hamstring/): Single-leg hinge reaching the other leg back, body in a straight line.
- [Lunge with rotation](https://mitenis.app/en/exercises/lunge-rotation/): Forward lunge and trunk rotation toward the front leg.
- [World’s greatest stretch](https://mitenis.app/en/exercises/worlds-greatest/): Deep lunge, elbow toward the instep and arm opening to the sky.
- [Arm circles and hugs](https://mitenis.app/en/exercises/arm-circles/): Progressive shoulder circles and cross-body hugs to activate the upper body.
- [Leg swings](https://mitenis.app/en/exercises/leg-swings/): Front-to-back swings of one leg, holding a wall if needed.
- [Split-step and bounces](https://mitenis.app/en/exercises/split-step-hops/): Ankle bounces chained with a split-step and a first step to the side.
- [Jump rope](https://mitenis.app/en/exercises/jump-rope/): Rope jumps with short contacts. No rope: mimic the motion.
- [Shadow swings](https://mitenis.app/en/exercises/shadow-swings/): Forehands, backhands and serves without a ball, with movement beforehand.
- [Band pull-apart](https://mitenis.app/en/exercises/band-pull-apart/): Pull a resistance band apart in front of your chest, squeezing your shoulder blades.
- [Bodyweight squat](https://mitenis.app/en/exercises/bodyweight-squat/): Hip and knee bend keeping the torso stable and heels down.
- [Goblet squat](https://mitenis.app/en/exercises/goblet-squat/): Squat holding a weight against your chest; teaches you to go down with an upright torso.
- [Split squat](https://mitenis.app/en/exercises/split-squat/): Static lunge: you go down and up without moving your feet.
- [Reverse lunge](https://mitenis.app/en/exercises/reverse-lunge/): Step back and lower; kinder on the knee than a forward lunge.
- [Lateral lunge](https://mitenis.app/en/exercises/lateral-lunge/): Wide step to the side bending one leg and keeping the other straight.
- [Bulgarian split squat](https://mitenis.app/en/exercises/bulgarian-split-squat/): Single-leg squat with the back foot resting on a chair.
- [Step-up](https://mitenis.app/en/exercises/step-up/): Step up onto a stable step or chair pushing through the top leg.
- [Romanian deadlift](https://mitenis.app/en/exercises/rdl/): Hip hinge with weights, sliding along the thighs with a neutral back.
- [Single-leg deadlift](https://mitenis.app/en/exercises/single-leg-rdl/): Single-leg hinge holding the weight in the opposite hand.
- [Glute bridge](https://mitenis.app/en/exercises/glute-bridge/): Hip raise from lying on your back, squeezing glutes at the top.
- [Single-leg bridge](https://mitenis.app/en/exercises/single-leg-bridge/): Bridge with one leg straight in the air; demands pelvic stability.
- [Bridge with ball between knees](https://mitenis.app/en/exercises/adductor-squeeze-bridge/): Glute bridge squeezing a ball or towel between the knees.
- [Calf raise](https://mitenis.app/en/exercises/calf-raise/): Rise onto your toes and lower slowly; on a step for more range.
- [Wall toe raise](https://mitenis.app/en/exercises/tibialis-raise/): Back against the wall, feet forward: lift your toes.
- [Mini-band lateral walk](https://mitenis.app/en/exercises/band-walk/): Side steps in a half squat with a band around the knees or ankles.
- [Cossack squat](https://mitenis.app/en/exercises/cossack-squat/): From a very wide stance, lower onto one leg while the other stays straight.
- [Wall sit](https://mitenis.app/en/exercises/wall-sit/): Back against the wall with knees at 90° (or less), hold.
- [Sliding hamstring curl](https://mitenis.app/en/exercises/hamstring-slide/): In a bridge, slide your heels on a towel away and back in.
- [Push-ups](https://mitenis.app/en/exercises/push-up/): Horizontal push with the body as one block from heels to head.
- [Incline push-ups](https://mitenis.app/en/exercises/incline-push-up/): Push-ups with hands on a sturdy chair or the wall.
- [Floor press](https://mitenis.app/en/exercises/floor-press/): Dumbbell press lying on the floor: the floor limits the range and protects the shoulder.
- [Single-arm row](https://mitenis.app/en/exercises/one-arm-row/): One-arm pull resting the other hand on a chair, flat back.
- [Door towel row](https://mitenis.app/en/exercises/towel-door-row/): Loop a towel around the handle of a closed door and row leaning back.
- [Prone W pull](https://mitenis.app/en/exercises/prone-w-pull/): Lying face down with arms straight, pull your elbows to your ribs forming a W.
- [Band row](https://mitenis.app/en/exercises/band-row/): Horizontal pull with a band anchored at chest height (door).
- [Half-kneeling shoulder press](https://mitenis.app/en/exercises/half-kneeling-press/): One-arm overhead press with one knee down to stabilize the trunk.
- [Bent-over reverse fly](https://mitenis.app/en/exercises/reverse-fly/): Torso bent forward, open your arms to the sides with light dumbbells.
- [Prone Y-T raises](https://mitenis.app/en/exercises/prone-y-raise/): Lying face down, raise your arms in a Y and then a T with thumbs up.
- [Push-up plus (serratus)](https://mitenis.app/en/exercises/serratus-push-up/): In a high plank, sink and spread your shoulder blades without bending your elbows.
- [Hammer curl](https://mitenis.app/en/exercises/hammer-curl/): Elbow flexion with a neutral grip (thumbs up).
- [Overhead triceps extension](https://mitenis.app/en/exercises/overhead-triceps/): With a dumbbell overhead, bend and straighten your elbows.
- [Front plank](https://mitenis.app/en/exercises/front-plank/): Hold your body straight on forearms and toes.
- [Side plank](https://mitenis.app/en/exercises/side-plank/): Resting on one forearm and the edge of the foot, body straight sideways.
- [Dead bug](https://mitenis.app/en/exercises/dead-bug/): On your back, extend opposite arm and leg keeping your lower back on the floor.
- [Bird dog](https://mitenis.app/en/exercises/bird-dog/): On all fours, extend opposite arm and leg without moving your hips.
- [Pallof press](https://mitenis.app/en/exercises/pallof-press/): Side-on to an anchored band, press your arms forward resisting the rotation.
- [Diagonal woodchop](https://mitenis.app/en/exercises/woodchop/): High-to-low diagonal movement across the body, rotating from the hips.
- [Russian twist](https://mitenis.app/en/exercises/russian-twist/): Seated with your torso leaning back, rotate moving the weight from side to side.
- [Superman](https://mitenis.app/en/exercises/superman/): Lying face down, lift arms and legs at the same time a few centimeters.
- [Hollow hold](https://mitenis.app/en/exercises/hollow-hold/): On your back, lift shoulders and legs forming a “banana” with your lower back on the floor.
- [Plank shoulder taps](https://mitenis.app/en/exercises/plank-shoulder-tap/): In a high plank, tap the opposite shoulder alternating without swaying your hips.
- [Suitcase march](https://mitenis.app/en/exercises/suitcase-march/): Hold a weight in one hand and march in place without leaning.
- [Mountain climbers](https://mitenis.app/en/exercises/mountain-climbers/): In a high plank, drive your knees to your chest alternating rhythmically.
- [Band external rotation](https://mitenis.app/en/exercises/band-external-rotation/): Elbow tucked to your side at 90°, rotate the forearm outward against the band.
- [Side-lying external rotation](https://mitenis.app/en/exercises/sidelying-external-rotation/): Lying on your side, elbow against your side, raise the dumbbell by rotating the shoulder.
- [90/90 external rotation](https://mitenis.app/en/exercises/er-90-90/): Arm out to the side and elbow at 90°: rotate the forearm from down to up (serve position).
- [Scaption raise](https://mitenis.app/en/exercises/scaption/): Raise your arms diagonally (30° from the front) with thumbs up to shoulder height.
- [Eccentric wrist extension](https://mitenis.app/en/exercises/wrist-extension-eccentric/): Forearm supported, palm down: lower the dumbbell slowly with the wrist.
- [Wrist curl](https://mitenis.app/en/exercises/wrist-flexion-curl/): Forearm supported, palm up: flex the wrist lifting the weight.
- [Pronation and supination](https://mitenis.app/en/exercises/pronation-supination/): Hold a dumbbell by one end (or your racket) and turn the forearm from palm up to palm down.
- [Ball squeeze](https://mitenis.app/en/exercises/grip-squeeze/): Squeeze a tennis ball with your whole hand and release slowly.
- [Star excursion balance](https://mitenis.app/en/exercises/star-balance-reach/): On one leg, touch the floor with the other in front, to the side and behind as far as possible.
- [Single-leg balance with ball](https://mitenis.app/en/exercises/single-leg-ball-toss/): On one leg, throw and catch a ball (against the wall or in the air).
- [Squat jump](https://mitenis.app/en/exercises/squat-jump/): From a half squat, jump as high as possible and land softly.
- [Jump lunges](https://mitenis.app/en/exercises/split-jump/): From a lunge, jump and switch legs in the air.
- [Skater jumps](https://mitenis.app/en/exercises/skater-jump/): Lateral jump from one leg to the other, braking and stabilizing each landing.
- [Single-leg lateral hop and stick](https://mitenis.app/en/exercises/lateral-hop-stick/): Hop sideways on the same leg and freeze the landing for 2 s.
- [Pogo hops](https://mitenis.app/en/exercises/pogo-hops/): Quick, stiff hops using only the ankles.
- [Kettlebell swing](https://mitenis.app/en/exercises/kb-swing/): Explosive hinge that drives the weight up to chest height.
- [Rotational ball throw](https://mitenis.app/en/exercises/medball-rotational-throw/): Forehand/backhand motion with a medicine ball thrown against the wall.
- [Ball slam](https://mitenis.app/en/exercises/medball-slam/): Raise the ball overhead and slam it hard into the floor.
- [Wall chest pass](https://mitenis.app/en/exercises/medball-chest-pass/): Throw the ball from your chest against the wall and catch it softly.
- [Plyo push-up](https://mitenis.app/en/exercises/plyo-push-up/): Push-up with a push so strong your hands leave the floor.
- [Reactive split-step with cues](https://mitenis.app/en/exercises/reactive-split-step/): Split-step and explosive first step in the direction shown on screen.
- [Fast feet](https://mitenis.app/en/exercises/quick-feet/): Very fast steps in place in an athletic stance.
- [Line hops](https://mitenis.app/en/exercises/line-hops/): Hop quickly over a line (tape on the floor) forward-back and sideways.
- [Crossover step and recovery](https://mitenis.app/en/exercises/crossover-step/): From a split-step: pivot, crossover start step and back to center with side steps.
- [On-court shadow movement](https://mitenis.app/en/exercises/shadow-footwork/): Movement patterns with shadow strokes: forward, back and to the sides.
- [Wall and ball: alternating catches](https://mitenis.app/en/exercises/wall-ball-catch/): Throw a tennis ball against the wall and catch it alternating hands.
- [Ball drop catch](https://mitenis.app/en/exercises/ball-drop-reaction/): A partner drops a ball without warning; you sprint and catch it before the second bounce.
- [Two-ball juggling](https://mitenis.app/en/exercises/two-ball-juggle/): Toss and catch two tennis balls alternating hands.
- [Racket ball control](https://mitenis.app/en/exercises/racket-ball-control/): Bounce the ball on the strings alternating faces, heights and the frame.
- [Point-style intervals](https://mitenis.app/en/exercises/tennis-intervals/): Intense 10 s movement bouts with 20 s rest, like the points in a match.
- [No-jump burpee](https://mitenis.app/en/exercises/burpee/): From standing to plank and back up, at a steady pace.
- [90/90 hip switches](https://mitenis.app/en/exercises/hip-90-90/): Seated with both knees at 90°, rotate your legs from side to side like windshield wipers.
- [Open book (thoracic)](https://mitenis.app/en/exercises/open-book/): Lying on your side with knees bent, open the top arm to the other side following it with your eyes.
- [Cat–cow](https://mitenis.app/en/exercises/cat-cow/): On all fours, alternate rounding and arching your back with your breath.
- [Deep squat with reach](https://mitenis.app/en/exercises/deep-squat-rotation/): In a deep squat, open one arm toward the ceiling rotating your torso.
- [Knee to wall (ankle)](https://mitenis.app/en/exercises/ankle-knee-to-wall/): Half-kneeling facing the wall, drive the knee forward without lifting the heel.
- [Towel shoulder pass-throughs](https://mitenis.app/en/exercises/shoulder-dislocates/): With a wide grip on a towel or band, take straight arms from front to back overhead.
- [Hamstring stretch](https://mitenis.app/en/exercises/hamstring-stretch/): On your back, raise one straight leg holding it with a towel.
- [Standing quad stretch](https://mitenis.app/en/exercises/quad-stretch/): Standing, bring your heel to your glute holding your instep.
- [Hip flexor stretch](https://mitenis.app/en/exercises/hip-flexor-stretch/): Half-kneeling, drive your pelvis forward squeezing the back glute.
- [Piriformis stretch (figure 4)](https://mitenis.app/en/exercises/figure-4-stretch/): On your back, cross one ankle over the opposite knee and pull your legs toward your chest.
- [Wall calf stretch](https://mitenis.app/en/exercises/calf-stretch/): Hands on the wall, back leg straight with the heel on the floor.
- [Posterior shoulder stretch](https://mitenis.app/en/exercises/cross-arm-stretch/): Cross your arm in front of your chest and pull it in with the other hand.
- [Sleeper stretch](https://mitenis.app/en/exercises/sleeper-stretch/): Lying on your dominant shoulder, elbow at 90°, gently lower the forearm toward the floor.
- [Forearm stretch](https://mitenis.app/en/exercises/forearm-stretch/): Arm straight in front: pull the fingers back (flexors) and then the hand down (extensors).
- [Child’s pose with reach](https://mitenis.app/en/exercises/child-pose/): Sitting on your heels, reach your arms far forward and rest your chest down.
- [Adductor stretch (butterfly)](https://mitenis.app/en/exercises/butterfly-stretch/): Seated with soles together, let your knees fall out to the sides.
- [Supine spinal twist](https://mitenis.app/en/exercises/supine-twist/): On your back, let your bent knees fall to one side with arms out wide.
- [Doorway chest stretch](https://mitenis.app/en/exercises/chest-doorway-stretch/): Forearm on a door frame, gently rotate your body to the other side.
- [Knees to chest](https://mitenis.app/en/exercises/knees-to-chest/): On your back, hug both knees to your chest and rock gently.
- [Seated reach (posterior chain)](https://mitenis.app/en/exercises/seated-reach/): Seated with legs straight, reach your hands toward your feet with a long back.

## Sources
- USTA, Kovacs, Roetert, Ellenbecker — Complete Conditioning for Tennis (2nd ed.).
- Hervé Le Deuff — El entrenamiento físico del jugador de tenis.
- Lutz Steinhöfel — Competitive Tennis: Training Exercises.
- Brad Gilbert — Winning Ugly.

Updated 2026-10-03.