L1 - Tennis Foundational S&C (4wk) (3 x Strength / 1 x Change of Direction)
Oliver Hunt Strength & Conditioning
Hello,
This program is designed for tennis players who are new to Strength and Conditioning.
The purpose of this program is to help maximize your athletic performance, as well as trying to reduce your risk of injury during training, matches and play.
The main focus points are to:
- Increase your whole body strength levels to enhance performance.
- Build a base of excellent movement competency and control.
- Improve your hand eye coordination.
I hope you enjoy the program!
Good luck!
Prep
A
Animal based Movement Prep (L1)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest for 20 seconds between different animal movements.
B
Single Leg Balance - Tennis Ball Throw & Catch
3 x 30
C1
Zombie Squat
3 x 10
C2
Snap Downs
3 x 5
D1
Kneeling Hip Hinge
3 x 10
D2
Double Leg Calf Raise
3 x 15
E1
Press Up Hold with Shoulder Taps
3 x 10
E2
Double Dumbbell Bent Over Row
3 x 10
F1
Press Up Plank - Rock the Seasaw
F2
Kneeling Side Plank
F3
Deadbug: Legs Only Heel Taps
3 x 10
A
Jog
1 x 5:00
Prep
B
Movement Prep (COD Session)
Complete 5 minutes of prep exercises to get ready for this multi-directional speed session. Complete 10-15 repetitions per movement.
C1
Pogo Jumps
2 x 10
C2
Lateral Broad Jump
2 x 5
D
Lateral A Skip
2 x 10
E
5-10-5 Sprint
2 x 5 @ 20
Prep
A
Animal based Movement Prep (L1)
Complete this sequence for 5-10 minutes to prepare you for the upcoming session. Complete 10-15 repetitions per movement. Focus should be on controlling the movement. Rest for 20 seconds between different animal movements.
B
Single Leg Balance - Tennis Ball Throw & Catch
3 x 30
C1
Split Squat with Rotation
3 x 10
C2
Snap Down Single Leg Holds
3 x 5
D1
Double Leg Glute Bridge
3 x 15
D2
Wall Sit with Calf Raise
3 x 15
E1
1/2 Kneeling Dumbbell Press
3 x 10
E2
Floor Dumbbell Pullover
3 x 10
F1
Press Up Plank - Rock the Seasaw
F2
Kneeling Side Plank
F3
Deadbug: Legs Only Heel Taps
3 x 10
A
Skipping
3 x 1:00
B
Bear Crawl with Cone Balance
3 x 30
C
Lizard Crawl (High Lizard)
3 x 30
D
Crocodile Walk
3 x 30
E
Tennis Ball Bounce & Catch
3 x 30
Oliver Hunt
Oliver has over 10 years experience in Strength and Conditioning Coaching. - BSc (Hons) Sports Strength and Conditioning - MSc Sports Therapy - UK Strength and Conditioning Association (UKSCA) Accredited - International Society for the Advancement of Kinanthropometry Incorporated (ISAK) Accredited - Level 1
