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SHYFTX PERFORMANCE
Racket SportsIn-Season Performance Plan for Tennis Athletes - 6 weeks
Don’t let your hard work fade during the season. This in-season performance plan is built specifically for competitive tennis athletes who compete on weekends and want to stay strong, sharp, and injury-free week after week.
Designed for those unsure how to structure training during the season, this program offers a complete weekly plan with strategically dosed sessions that support peak performance without interfering with competition or causing unnecessary fatigue. It’s the same structure that helped a Power 5 tennis program stay healthy and perform at their highest level heading into the NCAA tournament.
What’s Included:
Day 1: Active Recovery – A guided recovery session designed to reduce soreness and help you bounce back stronger.
Day 2: Activation – A neural prep session to fire up your nervous system and prime your body for the practice ahead.
Day 3: Strength – A low-volume, high-intensity lift that helps maintain strength without leaving you sore.
Day 4: Speed & Agility – On-court movement work to keep you quick, sharp, and light on your feet.
Day 5: Power – A high-output session focused on maintaining explosiveness and helping you feel ready to compete.
How to Use the Program:
This plan is structured with the assumption that you compete on Friday, Saturday, or Sunday.
Day 1 should be performed the day after your last match to promote recovery. Example if you last match in Sunday, Day 1 would be Monday.
Day 5 is meant to be performed the day before or the day of your next competition to leave you feeling fresh, explosive, and competition-ready.
This means your training week begins the day after competition and leads you right into the next one. No matter which day you play, this plan is flexible and can be adjusted to match your schedule.
Train like the best. Stay strong, move better, and perform your best—every weekend.
A
Foam Roller Full Body Routine
B
Ground Mobility- Full Body
Recovery
C
Movement Is Medicine
Perform the following bodyweight exercises for the set number of reps. Focusing on full range of motion and control. 2 rounds A. Forward to Reverse Lunge x5E B. Lat Stretch x20 seconds hold C. Groin Rockers + T-Spine Rotation x5E D. Prone I Y T x6E E. Swimmers x5 F. Ankle Rocker to Hamstring Stretch x6E G. Contralateral Dead bugs x5E H. 1/2 Kneeling T-Spine Around the World Rotations x5E E= each side
Prep
A
Isometric Series 1
Hold each position for 30 seconds A. Body Weight Isometrics Squat Iso Hold B. Front Foot Elevated Split Squat Iso Hold C. Lateral Squat Iso Hold D. Glute Bridge Iso Hold
B1
Single Arm DB Snatch - Hang Position
2 x 4
B2
Single Leg Balance Plate Lift
2 x 8
C1
Partner Split Squat Overcoming Iso
2 x 0:05
C2
Dumbbell Split Squat Jump - Pause
2 x 3
C3
Alternating Split Squat Jumps
2 x 6
D1
Partner Med Ball Situp
2 x 6
D2
Copenhagen Plank
2 x 0:20
A1
Staggered Stance Dumbbell Push Press
3 x 3
A2
Skater Hop to Box Jump
3 x 2
B1
Goblet Split Squat
2 x 6
B2
Single Arm DB Row
2 x 6
B3
Standing Band Hip Adduction
2 x 8
C1
2 Dumbbell RDL
2 x 6
C2
Side Plank Dumbbell Powell Raise
2 x 6
C3
Alternating Supermans
2 x 14
Cone Agility
A
Cone Agilities / COD - Multidirectional Focus Set Up: 2 lines of 4 cones, spaced ~5yds apart across court width A. Cone Circle to Linear Acceleration 1 x Down/Return B. Front to Back Hop to Lateral Shuffle 1 x Down & Return C. Lateral Figure 8 to Linear Acceleration 1 x Down & Return D. Lateral Shuffle to Angled Sprint 1 x Down & Return
B
Plyometric Series 1
C
3 Double Leg Hurdle Hops to Z Drill - shadow FH/BH
D
Lateral Shuffle to Diagonal Acceleration.
Prep
A
Banded Shoulders
Perform 10 reps of Each Exercise A. Banded Shoulder W B. Banded Shoulder Extensions C. Banded Shoulder Internal Rotation at 90 D. Banded Shoulder Horizontal Adduction E. Banded Shoulder Horizontal Abduction F. Banded Shoulder Horizontal Adduction ISO Hold Walk Outs G. Banded Shoulders 3 Way Pulls From Behind
Prep
B
Core Prep 4
Plank Toe Touch x5E Suitcase Crunch x10 Side Plank x:30
C1
Kettlebell Swings
2 x 5
C2
Rotational Broad Jump
2 x 4
D1
1/2 Kneeling Single Arm Cable Explosive High Row
2 x 5
D2
Medball Chest Pass
2 x 6
D3
Medball Russian Twist Wall Pass
2 x 5
Merissa Carpenito
As a seasoned Strength and Conditioning Coach with a master's degree in Sport Science Merissa has experience across multiple sports at prestigious institutions, including Florida State University, IMG Academy and the University of Louisville. Merissa is dedicated to her craft, helping her athletes achieve their own individual goals through a holistic approach.
This is your edge. Built from real results at the highest level, this program gives you the exact tools to stay strong, fast, and ready—week after week. If you're serious about your performance, this is the plan that keeps you in the game and ahead of the
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