Kevin Edge
Racket Sports**Second Serve Performance — Cycle 2: Build
Built for the Long Game**
Second Serve Performance is tennis performance training for competitive players 40+. The goal is simple: move better, stay healthy and keep winning for years to come. The full program runs in four 4-week cycles: Foundation, Build, Intensify and Peak.
Cycle 2 takes the base you built in Cycle 1 and makes it stronger. Holds get longer, landings go single-leg, and every strength rep gets a pause plus a slow 3-second lowering. This is where your body learns to control force in the positions tennis puts you in.
What's inside
3 strength sessions a week (Mon / Wed / Fri, 55–60 minutes): Mobility, Plyometrics, Strength, then Core.
Mobility: PAILs/RAILs ramp to about 75% effort with 5–8 sec end-range holds, so you own more range.
Plyometrics: single-leg landings you stick for 2 seconds, the same braking you need on a wide ball.
Strength: 3–5 sec pause plus a 3-sec lowering, 3 × 8 (holds 3 × 40 sec).
Core: 30–40 sec anti-movement holds that move force from the ground to the racquet.
2 footwork sessions a week (Tue / Thu): crossover recovery, court coverage, X-pattern adjustment steps, wide-ball defense and forward and backward movement. A Spider Test retest shows how much quicker you are.
A detailed write-up for every session: what to do, how, why it matters for your tennis, and what to log.
How it helps your tennis
Faster recovery to the middle after wide balls, harder braking on the outside leg, a more stable serving shoulder, and fewer aches after long matches.
Who it's for
Players who finished Cycle 1, or competitive players 40+ with a solid training base who want to stay on court and keep improving.
Your coach
Kevin Edgerton is a former Green Beret with 26 years of Army service. He spent 7.5 years as Head Strength and Conditioning Coach for the USAF Special Warfare Human Performance Squadron. He holds a Master's in Health and Sports Science, CSCS, Functional Range Conditioning and Kinstretch certifications, PTR Level 1 and the USTA Coaching Badge. He came to tennis by supporting his daughter's move from gymnastics to the court, and built Second Serve Performance for players who refuse to slow down.
What comes next
Cycle 2 leads into Cycle 3 (Intensify) and Cycle 4 (Peak): the full 16-week path to match-ready.
Second Serve Performance. Built for the Long Game.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Shoulder CARs (bilateral)
2 x 5
A2
Banded Clam Shells
2 x 8
A3
L-Sit to Bridge
2 x 8
A4
Y,W,T,M Over Blocks (Shoulders)
2 x 8
B1
Split Squat Jump
3 x 6
B2
Lunge Bounds High
3 x 6
C1
Split Stance Isometric Hold (lunge)
3 x 0:40
C2
Chin-Up Static Hold (top position)
3 x 0:40
C3
Explosive Push-Up
3 x 8
C4
Close Grip/Diamond Push-Ups
3 x 8
C5
Reverse Chin-Up Wide w/ Pause
3 x 8
D1
Hanging Leg Raise
3 x 8
D2
Plank Reach-Through
3 x 10
D3
Hollow Flutter Kicks
3 x 0:35
D4
Half Kneeling Windmill
3 x 10
A1
Hip CARs (quadruped)
2 x 5
A2
CAT COW
2 x 8
A3
Ankle Dorsiflexion PAIL/RAIL (knee-to-wall)
2 x 2:00
A4
Wall Slide Shoulder Flexion Iso
2 x 8
B1
Lateral Circles
3 x 6
B2
Side to Side Slam Ball
3 x 6
C1
Reverse Lunge w/ 3-sec Hold
3 x 8
C2
Copenhagen Plank (adductor iso)
3 x 0:40
C3
Single-Leg Glute Bridge Hold
3 x 8
C4
Reverse Chin-Up w/ Pause
3 x 8
C5
Kettlebell Push-Up to Shoulder Tap
3 x 8
D1
Side Plank (each side)
3 x 0:35
D2
Dead Bug (iso variation)
3 x 10
D3
Alternating Heel Taps from Superman
3 x 10
D4
Rolling Ab Ball Glute Bridge
3 x 10
A1
Ankle CARs
2 x 5
A2
Cervical CARs
2 x 5
A3
Shoulder ER PAIL/RAIL
2 x 2:00
A4
Scorpions Side 2 Side
2 x 8
B1
Lateral Hop
3 x 6
B2
Depth Drop to Stick
3 x 6
C1
Single-Leg RDL (top iso hold)
3 x 8
C2
Copenhagen Plank (adductor iso)
3 x 0:40
C3
Split Stance Isometric Hold (lunge)
3 x 0:40
C4
Lateral Step-Down w/ Pause
3 x 8
C5
Close Grip Inverted Row w/ Pause
3 x 8
D1
Hanging Knee Raise
3 x 10
D2
Dip Bar Knee Raise
3 x 10
D3
Superman Rocks
3 x 10
D4
Kneeling HALO w/ Twist
3 x 10
Cycle 2 turns your foundation into real strength and control on court. Recover faster, brake harder and play longer without paying for it. Start Cycle 2 today.
Get Second Serve - Cycle 2: Build
