One size, fits every knee60-day play-tested guarantee8-week knee program includedFree tracked shipping on Doubles and Club Packs
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One card, eight weeks: the Second Set thank-you card with Scan to start and the three placement tips, next to the strap
The plan, phase by phase: Activate in weeks 1-2, Build in weeks 3-5, Back on court in weeks 6-8
A player doing a slow step-down at home on a rest day: 15 minutes, no gym

8-Week Knee Program

$19.90

Feel stronger on court in 8 weeks. 15 minutes, 3 times a week, at home. Free with every strap.

  • Weeks 1–2 · Activate: wake up the muscles
  • Weeks 3–5 · Build: get strong, nice and slow
  • Weeks 6–8 · Back on court: quick, springy moves
  • 11 easy moves with photos and a 24-session tracker

●  Free with every strap: it goes into your bag automatically

15-page PDF guide · download link in your order confirmation

What you get

A 15-page PDF guide for padel players, built to go with the Second Set strap: three 15-minute sessions a week on the days you don't play, at home, with a wall, a step and a chair.

  • 3 phases. Activate (weeks 1–2), Build (weeks 3–5), Back on court (weeks 6–8).
  • 11 moves with photos, three cues each, and an easier and a harder option.
  • Week-by-week doses, a 1-minute weekly check-in and a traffic-light rule that tells you when to move on.
  • A 24-session tracker and a maintenance plan for week 9 and beyond.
  • The science. Every choice explained, with links to the published studies.

Digital product: nothing is shipped. The download link is in your order confirmation email.

Free with every Second Set strap: it is added to your bag automatically.

General fitness guidance, not medical advice or treatment. Stop if anything hurts and see a qualified professional.

4.8/5 · 382 reviewsTrustpilot
Tested by coaches and a physical therapist
8-Week Knee Program From $19.90 Choose your pack
weeks
8
easy moves
11
a session, at home
15′

The plan

One step at a time.

Move on when it feels easy.

Weeks 1–2

Activate

Wake up the muscles around your knee. No jumping.

  • 3 sessions a week
  • 4 moves
  • No impact
  1. Wall sit: back flat against the wall, knees over the ankles 4×30 s → 5×45 s

    Wall sit

    Back on the wall. Slide down and hold.

  2. Glute bridge: shoulders, hips and knees in one line 3×12 → 3×15

    Glute bridge

    Lift your hips. Hold 2 seconds.

  3. Straight-leg raise on a mat, knee locked 3×10 → 3×12 / leg

    Straight-leg raise

    Straight leg up, slowly down.

  4. Side-lying leg raise for the hip 3×12 → 3×15 / side

    Side-lying leg raise

    On your side. Lift from the hip.

Why it works

Built on real research.

The strap supports your knee while you play; it doesn't treat it. Knee pain that worries you? See a physical therapist.

Game days

Wear the strap when you play. Skip the session.

Rest days

Do your 15 minutes. No strap needed.

Golden rule

If something hurts, stop and talk to a professional.

Written by the Second Set team from published research. General fitness guidance for healthy, active adults, not medical advice or treatment. Stop if anything hurts and see a qualified professional.