TENNIS FOUNDATION PROGRAM (6 Weeks)
Racket Athletes
Racket Sports, Strength & Conditioning, Personal Training, Speed, General Fitness, Functional Fitness, Mobility, Other, Youth Sports, Power SportsSTOP GUESSING. START BUILDING.
Are you stuck in the cycle of generic gym workouts that make you sore but not better at tennis? Are you tired of feeling slow, stiff, and praying your elbows, knees, or muscles don't ache after every match?
It's time to stop leaving your performance to chance. Traditional bodybuilding splits and random cardio won't make you faster, more agile, or injury-proof on the court. They make you tired.
The Racket Athletes Foundation is your 6-Week Solution: This isn't another generalized gym guide. It's a Tennis-Specific Athletic Roadmap designed to transition you from a passive player to a durable, agile Racket Athlete.
Weeks 1-2: Master the Movement. We strip away the complexity. You will learn the why and how of every lift, establishing the movement patterns essential for power and injury prevention.
Weeks 3-6: Build and Grow. Focus shifts to increasing loads and building measurable results. You will convert newfound strength into on-court speed, stability, and endurance.
In just six weeks, you will be stronger, faster, more injury-resilient, and finally train with confidence. This is the last foundational program you will ever need.
This program is ideal Tennis Players but also for all Racket Sports athletes.
A
Single Leg Skip
2 x 10
B
Single Leg Kick
2 x 10
C
1 Skip 1 Kick
2 x 10
D
Band Row
2 x 15
E
Band Up Down
2 x 10
F
1 Quick Foot + Switch Side
2 x 10
G
Mb Forehand/Backhand
2 x 10
H
Single Leg 90° Jump + Stick
2 x 1
I
Sprint to Stop
3 x 5
J
Hips 90° Rotations
2 x 5
K
3 Lines Frontal Suicide Drill
1 x 4
A1
9090 2 way Stretch
1 x 10
A2
Prone Swimmer
1 x 10
B1
Single Leg Butterfly to Hurdle
1 x 10
B2
Quadruped 1 Arm Hold
1 x 0:20
C1
Plank
2 x 0:20
C2
Elbow Reverse Plank
2 x 0:20
D1
Flat Bench Scarecrow
2 x 10
D2
Supine Hips Rotations (feet on the floor)
2 x 10
E
DB Reverse Lunge to Step
3 x 5
F
Inverted Row
3 x 8
G
Landmine Squat to Rotational Press
3 x 5
A
Single Leg Foot Touch
2 x 10
B
Skip Knee Across
2 x 10
C
Shuffle
2 x 10
D
Yoga Press
2 x 10
E
Band extrarotation + jump
2 x 5
F
Double Bounce Lat Jumps
2 x 10
G
Alley Jumps
2 x 10
H
Mb Drop Split Squat
2 x 5
I
Frontal Figure 8 Cone Drill
2 x 0:10
J
Lateral Figure 8 Cone Drill
2 x 0:10
K
4-Corner Agility Drill
1 x 3
A1
Straight Leg Hurdle
1 x 10
A2
Straight Arms Hurdles
1 x 5
B1
Single Leg 9090 Hip Rotation
1 x 10
B2
Wall W Press (mobility)
1 x 10
C1
Quadruped Lat Walk
2 x 10
C2
Knelling Band Pallof Press
2 x 10
D1
Up Down Bench with Hands
2 x 10
D2
Open Book (Side-Lying Rotation)
2 x 10
E
DB Single Leg Rdl to Step
3 x 5
F
Bird Dog Row
3 x 8
G
Landmine Straight Arms Rotation
3 x 5
Racket Athletes Coaching Staff
All Racket Athletes programs are written and supervised by our expert staff, led by Head Performance Coach J.T. Professional Strength & Conditioning Coach with nearly 10 years of experience with professional and semi-pro athletes (Tennis, Rugby, American Football, Combat Sports). Master's Degree in S&C at Cardiff Metropolitan University. FITP Level 1 S&C Coach.
Your tennis goals demand a real FOUNDATION. This is your chance to build it, risk-free. Stop the guesswork, eliminate injuries, and unlock your true athletic potential on court. Enroll now before the price rises and secure your path to becoming a true Rack
Get TENNIS FOUNDATION PROGRAM (6 Weeks)