Kevin Edge
Racket Sports**Second Serve Performance — Cycle 3: Intensify
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 3 turns up the intensity. Mobility ramps go to full effort, plyometrics become reactive and multi-directional, and strength holds get external load. Rest goes up with the intensity, so every rep counts.
What's inside
3 strength sessions a week (Mon / Wed / Fri, 55–60 minutes): Mobility, Plyometrics, Strength, then Core.
Mobility: the full PAIL/RAIL protocol, ramping to 100% effort over 10 seconds.
Plyometrics: reactive and multi-directional, 4 × 5 with short ground contacts.
Strength: 5–8 sec pauses with added load (vest, dumbbell or kettlebell), 3 × 6 (holds 3 × 45 sec).
Core: 40–45 sec holds and weighted variations.
2 footwork sessions a week (Tue / Thu): reading the ball in the air, inside-out forehand and run-around footwork, defensive recovery and the second ball, and serve and return footwork. The Hexagon Test and a Spider Test retest track your speed.
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
A quicker split step and first step, more power from your legs into every stroke, stronger defense on wide balls, and better footwork on the serve and return.
Who it's for
Players who finished Cycles 1 and 2, or experienced competitive players 40+ ready for higher-intensity training.
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 3 leads into Cycle 4 (Peak), where you sharpen everything to match speed and taper into your matches.
Second Serve Performance. Built for the Long Game.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Scapular CARs
2 x 5
A2
Spiderman Lunge w/ Rotation
2 x 8
A3
Y,W,T,M Over Blocks (Shoulders)
2 x 8
A4
Y,T,W,M Continuous
2 x 8
B1
Broad Jump
4 x 5
B2
Single-Leg Bound
4 x 5
C1
Isometric Wall Sit
3 x 0:45
C2
Push-Up w/ Bottom Iso Hold
3 x 6
C3
Reverse Lunge w/ 3-sec Hold
3 x 6
C4
Wall Handstand Hold (shoulder iso)
3 x 0:45
C5
Archer Push-Up
3 x 6
D1
Superman Rocks
3 x 10
D2
Hollow Flutter Kicks
3 x 0:45
D3
Kneeling HALO w/ Twist
3 x 10
D4
Alternating Heel Taps from Superman
3 x 10
A1
90/90 Hip Switch PAIL/RAIL
2 x 2:00
A2
Thoracic Rotation CARs
2 x 5
A3
Wrist Flexor/Extensor PAIL/RAIL
2 x 2:00
A4
Seated Straddle Hamstring/Adductor CARs
2 x 5
B1
Ankle Hops (pogo)
4 x 5
B2
Drop Jump (low box)
4 x 5
C1
Bulgarian Split Squat (3-sec pause)
3 x 6
C2
Goblet Squat w/ Pause
3 x 6
C3
Isometric Sumo Squat Hold
3 x 0:45
C4
Lateral Step-Down w/ Pause
3 x 6
C5
Push-Up
3 x 6
D1
Front Plank
3 x 0:45
D2
Side Plank (each side)
3 x 0:45
D3
Dead Bug (iso variation)
3 x 10
D4
Half Kneeling Windmill
3 x 10
A1
Wrist CARs
2 x 5
A2
Cervical CARs
2 x 5
A3
90/90 ER Hip Lift-Off
2 x 8
A4
World's Greatest Stretch Flow
2 x 8
B1
Jump Bounds Forwards
4 x 5
B2
FFE Step In Slalom
4 x 5
C1
Pull-Up/Ring Row w/ Iso Hold
3 x 6
C2
Copenhagen Plank (adductor iso)
3 x 0:45
C3
Pistol Squat Progression (box, iso hold)
3 x 6
C4
Split Stance Isometric Hold (lunge)
3 x 0:45
C5
Single-Arm Isometric Row Hold
3 x 0:45
D1
Hanging Leg Raise
3 x 8
D2
Dip Bar L-Sit Hold
3 x 0:25
D3
Plank Reach-Through
3 x 10
D4
Hollow Flutter Kicks
3 x 0:45
Cycle 3 turns the strength you built into speed and reaction on court. Get to more balls, hit with more power and defend with confidence. Start Cycle 3 today.
Get Second Serve - Cycle 3 Intensify
