Your Fit Code
Strength & Conditioning, General Fitness, Functional Training, Racket Sports, MobilityYFC Foundation: Build the Base
An 8 week performance program designed for beginner recreational tennis, pickleball and padel players who want to build a strong foundation for long term performance on the court.
YFC Foundation combines movement training, foundational strength, stability, balance, mobility and recovery into a structured program that teaches you how to move better, train smarter and build confidence in every session.
What's Included
• 8 week progressive training program
• 3 gym workouts per week
• 2 Court Performance sessions per week
• Weekly Recovery & Mobility session
Designed to Help You
• Build foundational strength
• Improve balance and stability
• Develop better movement quality
• Increase mobility and body control
• Build confidence for long term performance
Build the Base. Unlock Your Potential.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
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
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
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
