Our simple to follow program layout includes photos, videos and coaching cues for each and every exercise.
The program design will progress you through set and rep patterns for each exercise. Record the date, the weights you lift and any questions you need to ask your coach.
Tennis as the majority of sports required athletes to be mentally and physically prepared for training and competition.
It is important for emerging tennis players to complete a well-structured strength and conditioning program in their early years that focusses on specific tennis aspects that will help them to remain healthy during their playing career.
After completing the 4 levels of this program, athletes will reduce the likelihood of injuries, improve the power of their tennis serve, sprint to the ball faster and their agility on the tennis court will have improved dramatically.
The aim of this program is to build stability throughout the body and teach the athlete basic movement patterns (deceleration and change of direction). The slow and controlled nature of this program will allow the athlete to focus on technique, muscle growth and minimise stress throughout the joints of the body.
This program focuses on increasing muscle resilience through high volume of repetition and slow tempo, introduction of low level plyometric training. There is a big emphasis on injury reduction exercises trough unilateral exercises while still working on correcting deficiencies of running mechanics and agility.
This program gets more tennis specific with lateral movements and sprinting mechanics that replicate the natural environment on the tennis court. This program will challenge the athlete during dynamic activities through the trunk whilst trying to complete a movement and engage the whole body.
During this program athletes are able to perform plyometric and medicine ball training. The low repetition ranges during the strength section maximises the lower and upper body strength levels. Tennis players need to generate high levels of force consistently during practice and competition and this program target that.
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