Your Fit Code
Strength & Conditioning, General Fitness, Functional Training, Racket Sports, MobilityYFC Foundation
Foundation for Racquet Sport Athletes
Build the athletic foundation your game deserves.
YFC Foundation is an 8 week performance program designed for recreational racquet sport athletes who want to move better, build strength, reduce injury risk, and perform with greater confidence on the court.
Whether you play tennis, padel, pickleball, or another racquet sport, success depends on more than skill alone. Efficient movement, stability, strength, mobility, and recovery are the physical qualities that allow you to play longer, move faster, and stay consistent throughout every match.
Unlike traditional gym programs focused on bodybuilding or general fitness, YFC Foundation was built around the unique demands of racquet sports. Every workout develops movement patterns that translate directly to on court performance, helping you become a stronger, more resilient athlete without unnecessary volume or fatigue.
Over the course of eight weeks, you'll build a solid foundation through progressive full body strength training, mobility, core stability, rotational power, and recovery strategies designed to support long term athletic development.
Whether you're stepping into the gym for the first time or returning after time away, YFC Foundation provides the structure, coaching, and progression needed to train with purpose and confidence.
What You'll Build
Foundational full body strength
Better mobility and movement quality
Improved balance and single-leg stability
Stronger core and rotational control
Increased resilience against common overuse injuries
Better movement efficiency and court coverage
Recovery habits that support long term performance
Confidence to progress into more advanced training
Program Includes
8 week progressive training plan
3 full body strength sessions per week
2 Racquet Performance sessions per week
Weekly recovery and mobility protocols
Exercise demonstrations and coaching cues
Progressive overload designed for beginners
TrainHeroic tracking and workout guidance
Who It's For
✔ Recreational tennis players
✔ Recreational padel players
✔ Recreational pickleball players
✔ Adults beginning strength training
✔ Players returning after a break
✔ Athletes looking to build a strong performance foundation before advancing to higher level training
Equipment Required
Dumbbells
Adjustable bench
Cable machine or resistance bands
Mini resistance band
Medicine ball (recommended)
Space for carries and movement drills
Your Next Step Starts Here
Every great athlete starts with a strong foundation.
Master the fundamentals. Move with confidence. Train with purpose.
Build the base. Elevate your game.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
Easy Bike, Treadmill Walk or Row 5 Minutes
Prep
B
Dynamic Mobility
Cat-Camel 1 x 8 World's Greatest Stretch 1 x 5 each side Walking Knee Hug 1 x 10 each leg Walking Quad Stretch 1 x 10 each leg
C
Resistance Bands Side Step
2 x 10
D
Hip Bridges
2 x 10
E
Dead Bug
2 x 6
F
Cable Palloff Press
2 x 10
G
Farmer Carry
2 x 10
H
Goblet Squats
3 x 8
I
DB RDL
3 x 8
J
Chest Supported Row
3 x 10
K
DB Incline Chest Press
3 x 10
Recovery
L
Bike or Incline walk 6-8 min Intensity: Stay in Zone 2 HR Goal: Finish feeling refreshed
Prep
A
Court Ready
Lateral Shuffle 2 x 20 Walking Lunge + Rotation 1 x 8 each side Leg Swings 10 front/back 10 side/side Each leg Mini Band Lateral Walk 2 x 8 each direction Band Shoulders & Back activation 10 reps each movement
Recovery
B
Court Reset
Hip Flexor Stretch 45 seconds each side Figure Four Stretch 45 seconds each side Adductor Rock Back (if posible) 10 reps Wrist Flexor Stretch 30 seconds Wrist Extensor Stretch 30 seconds Shoulder Cross Body Stretch 30 seconds each arm
Conditioning
C
Alternative Recovery Session
If you're not playing today, complete the following: Cardio 20–30 minutes Zone 2 intensity or you should be able to hold a conversation comfortably. Choose one: Incline treadmill walk Stationary bike Elliptical Easy row Then complete: Post-Court Mobility
Prep
A
Warm Up
Easy Bike, Treadmill Walk or Row 5 Minutes
Dynamic Mobility
B
World's Greatest Stretch 1 x 5 each side Walking Hamstring Sweep 1 x 10 each leg Open Book Rotation 1 x 8 each side
C
Bird Dog
2 x 6
D
Side Plank
2 x 00:20
E
Single Leg (SL) Balance Reach
2 x 5
F
Medicine Ball Rotational Hold
2 x 8
G
Bulgarian Split Squats
3 x 8
H
Half Kneeling Single Arm Cable Row
3 x 10
I
Half Kneeling Landmine Press
3 x 8
J
Step Up
2 x 10
Recovery
K
Bike or Incline walk 6-8 min Intensity: Stay in Zone 2 HR Goal: Finish feeling refreshed
Warm up
A
Walk 20 Minutes Zone 2 intensity or you should be able to hold a conversation comfortably.
Prep
B
Dynamic Mobility
Cat-Camel 2 x 8 World's Greatest Stretch 2 x 5 each side 90/90 Hip Switch 2 x 8 Hip Flexor Stretch 2 x 30 seconds each side Figure Four Stretch 2 x 30s each side Adductor Rock Back 2 x 8 Open Book Rotation 2 x 8 each side Wall Pec Stretch 2 x 30s each side Wrist Flexor Stretch 2 x 30s Wrist Extensor Stretch 2 x 30s Standing Calf Stretch 2 x 30s each leg
Prep
A
Warm Up
Easy Bike, Treadmill Walk or Row 5 Minutes
Prep
B
Dynamic Mobility
Dynamic Mobility Cat-Camel 1 x 8 World's Greatest Stretch 1 x 5 each side Walking Knee Hug 1 x 10 each leg Walking Quad Stretch 1 x 10 each leg
C
Hip Bridge March
2 x 8
D
Cable Stir the Pot
2 x 5
E
Lateral Bound to Stick
2 x 5
F
Suitcase Carry
2 x 10
G
Dumbbell Box Squat
3 x 8
H
Lats Pulldown
3 x 10
I
BB Deadlift
3 x 8
J
DB Shoulder Press
3 x 10
Recovery
K
Bike or Incline walk 6-8 min Intensity: Stay in Zone 2 HR Goal: Finish feeling refreshed
Prep
A
Court Ready
Lateral Shuffle 2 x 20 Walking Lunge + Rotation 1 x 8 each side Leg Swings 10 front/back 10 side/side Each leg Activate Mini Band Lateral Walk 2 x 8 each direction Band Shoulders & Back activation 10 reps each movement
Recovery
B
Court Reset
Hip Flexor Stretch 45 seconds each side Figure Four Stretch 45 seconds each side Adductor Rock Back (if posible) 10 reps Wrist Flexor Stretch 30 seconds Wrist Extensor Stretch 30 seconds Shoulder Cross Body Stretch 30 seconds each arm
Conditioning
C
Alternative Recovery Session
If you're not playing today, complete the following: Cardio 20–30 minutes Zone 2 intensity or you should be able to hold a conversation comfortably. Choose one: Incline treadmill walk Stationary bike Elliptical Easy row Then complete: Post-Court Mobility
