Tennis LTAD Program Level 3
The Club Physio
The Junior Tennis Foundation Strength and Athletic Development Program is a comprehensive training program designed specifically for young tennis athletes who are seeking to establish a solid foundation of strength and enhance their long-term athletic development.
This foundational program is specifically tailored to meet the unique needs and developmental stages of junior tennis athletes. It aims to optimize their physical performance while minimizing the risk of injury. The program combines strength training, speed and agility exercises, and conditioning drills to provide a well-rounded approach to athletic development.
Strength training forms a core component of the program, focusing on developing functional strength, power, and muscular endurance. Athletes will engage in exercises targeting the major muscle groups, including the lower body (such as squats, lunges, and plyometrics), upper body (push-ups, rows, and medicine ball exercises), and core (planks, Russian twists, and stability exercises). Emphasis will be placed on proper form, technique, and safety.
A1
Scorpion
1 x 5
A2
Crucifix Kicks
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Inch Worm to Back Extension
1 x 5
B1
Monster Walks - Lateral
2 x 10
B2
Single Leg Glute Bridge
2 x 10
B3
Lateral Bound
2 x 5
B4
Triple Broad Jump
2 x 2
B5
Lateral Broad Jump
2 x 3
C1
A Skips
2 x 10
C2
A Skip to A Run
2 x 20
C3
Belly Sprint
2 x 2 @ 15, 30
D
5 Cone Zigzag Drill
3 x 3
E
5-10-5 Sprints
3 x 30 @ 3
F
Shuttle Run - tennis Court
3 x 15 @ 6
A1
Worlds Greatest Stretch Rotations
1 x 5
A2
Scorpion
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Inch Worm to Back Extension
1 x 5
B1
Monster Walks - Lateral
2 x 10
B2
Copenhagen - Short Lever
2 x 10
B3
Band Pull-Apart
2 x 10
B4
Single leg Balance - KB passes
2 x 10
C1
Front Squat
3 x 6
C2
Lateral Depth Jump
3 x 3
D1
Single Leg RDL
4 x 8
D2
Single Leg Deficit Calf Raise
4 x 15
D3
Lateral Hops (Outside/Inside)
3 x 3
E1
One-Arm DB Bench Press
3 x 8
E2
Inverted Row
3 x 12
F1
Med Ball Toe Touch
3 x 10
F2
Plank
3 x 0:45
A1
Scorpion
1 x 5
A2
Crucifix Kicks
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Inch Worm to Back Extension
1 x 5
B1
Lateral Broad Jump
2 x 3
B2
Triple Broad Jump
2 x 2
B3
Lateral Bound
2 x 5
B4
Single Leg Glute Bridge
2 x 10
B5
Monster Walks - Lateral
2 x 10
C1
A Skips
2 x 10
C2
A Skip to A Run
2 x 20
C3
Belly Sprint
2 x 2 @ 15, 30
D1
ABC Agility Drill
3 x 1
D2
T Drill with Side Shuffle
2 x 15 @ 4
E
Shuttle Run - tennis Court
3 x 15 @ 6
A1
Scorpion
1 x 5
A2
Crucifix Kicks
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Inch Worm to Back Extension
1 x 5
B1
Monster Walks - Lateral
2 x 10
B2
Copenhagen - Short Lever
2 x 10
B3
Band Pull-Apart
2 x 10
B4
Single leg Balance - KB passes
2 x 10
C1
RDL
3 x 6
C2
Band Resisted Broad Jumps
3 x 5
D1
DB Step Up
3 x 10
D2
Plate Pogo Single Leg
3 x 10
D3
Wall Sit
3 x 20
E1
1/2-Kneeling DB Shoulder Press
3 x 10
E2
Side Plank
3 x 45
F1
1-Arm DB Row
3 x 10
F2
1/2 Kneeling Rotational Med Ball Throw
3 x 5
Sam Cataldo
Samuel Cataldo is a world class coach working at NSWIS and in the elite sporting pathways, he is the perfect coach to work with our junior athletes.
