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BALLISTIC

TennisAthlete by SotoTennis

Racket Sports

Coaches

Dylan McPherson and SotoTennis Academy

If you are a performance tennis player aged 15+ looking to generate greater ball speed, faster movement, and express power deeper into matches, BALLISTIC is built for you.

As training volumes increase, simply getting stronger in the gym doesn’t guarantee faster serves or more explosive shot-making. Many players plateau physically because their training fails to transfer to the demands of tennis.

BALLISTIC is an 8-week, tennis-specific ballistic training programme designed to bridge that gap. The programme focuses on developing explosive lower- and upper-body power, rate of force production, and the ability to repeatedly express power under match-like demands.

What you receive:

• 8 weeks of structured training

• 2 ballistic-focused power sessions per week

• 1 anaerobic conditioning session

• 2 injury-prevention sessions per week

• Clear weekly progression and exercise demonstrations

• Delivered through the TrainHeroic app - train anytime, train anywhere

If your goal is greater racket-head speed, improved explosiveness, and physical output that shows up on court - not just in the gym - BALLISTIC provides the structure and intent to get you there.

$80

Get BALLISTIC

Increase explosive power

At this stage of your development, you can really start to see the impact that physical qualities have on performance. Don’t fall behind your competition - give yourself a physical edge, whether that’s serve speed or a big forehand winner down the line. This programme will help you build on your foundations and tap into your explosive strength.

Proven Results:

BALLISTIC uses research-backed training methods that consistently deliver measurable performance gains. Across the programme, athletes demonstrate improvements in lower-body power (7%) and upper-body power (11%), contributing to a 4–9% increase in serve speed. These methods have been applied with hundreds of athletes and are supported by objective performance data.

Why is BALLISTIC different?

BALLISTIC is not a generic power or plyometric programme. Every workout targets rate of force production, rotational power, and repeat power output. Rather than chasing fatigue, BALLISTIC prioritises high-intent movement quality and structured progression. The result is usable power: power that shows up in serve speed and explosiveness on court, not just numbers in the gym.

Features

Programming 5 days per week

X2 Ballistic centred sessions, X1 Anaerobic Conditioning session, X2 injury prevention sessions per week

Science Backed Programme

Designed with research-backed methods used with 100’s of tennis players.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

All of this accessible through one simple app. Your profile, your results, your progress.

Equipment

Required

X1 Medicine Ball // X1 Medium Resistance Band // X2 Mini Bands // Spin Bike

Recommended

Ski-Erg

Sample Week

Week 1 of 8-week program

Sunday

Ballistic Session A

Band Scapular Retraction

2 x 10

Monster Walks

2 x 4

Push Up Plus

2 x 10

Medball Slam

2 x 8 @ 8.82 kg

Medball Side Shot

4 x 6 @ 8.82 kg

Pull Up

4 x 8

Medball Overhead Throw

4 x 5 @ 8.82 kg

BB Squat Jump

3 x 6 @ 0, 10, 15 %

Pallof Press

3 x 10

Hanging Knee Circles

3 x 6

Deadbug with Mini Bands

3 x 10

Monday

Anaerobic Conditioning Circuit

Bike

1 x 1:45

Activation and Mobility

1 x 1:30

Ski-Erg

1 x 1:15

Bike

4 x 0:20

Rest Station

4 x 0:40

Swiss Ball Plank Compass Punches

4 x 0:20

Rest Station

4 x 0:40

Ski-Erg

4 x 0:20

Rest Station

4 x 0:40

Upper Body Stretch

4 x 0:20

Rest Station

4 x 0:40

Kettlebell Swing

4 x 0:20

B10

Rest Station

4 x 0:40

Tuesday

Recovery - Shoulder Health

Soft Tissue - Shoulder Health

1 x 8:00

Laying Pec Stretch

Kneeling Tricep & Lat Stretch

Wall Slide

2 x 8

Prone Shoulder External Rotation

2 x 5

Sleeper Stretch

2 x 6

Wrist Stretch

2 x 20

Scap Push Up

2 x 8

Band Pull Aparts

Band External Rotation to Overhead Press

2 x 6

Band Tricep Extension Isometric

2 x 20

Wednesday

Ballistic Session B

Band Scapular Retraction

2 x 10

Monster Walks

2 x 3

Medball Slam

2 x 8 @ 8.82 kg

TrapBar Deadlift (Power Reps)

3 x 6

Half Kneeling landmine press

3 x 8

Box Jump

3 x 6

Ballistic Push Up - Banded assisted

3 x 8

Resisted Broad Jumps

3 x 5

Med Ball Rotational Scoop Toss

3 x 6 @ 13.23 kg

KB Russian Twist - Explosive Tempo

3 x 6

Heel-Taps

3 x 16

Thursday

Recovery - Lower Limb (Posterior)

Soft Tissue - Lower Posterior

1 x 12:00

Standing Calf/ Achilles Stretch

1 x 40

Kneeling Hamstring Stretch

1 x 30

Laying Cross Body Glute Stretch

1 x 30

Prone Glute Stretch (Pigeon Stretch)

1 x 30

Clam Shells

1 x 15

Split Stance WoodChop - Heel Elevated

2 x 8

Single Leg Arabesque

2 x 6

Coaches

More from TennisAthlete by SotoTennis

Dylan McPherson

Dylan is a performance tennis S&C coach with applied experience working with elite junior tennis players at SotoTennis Academy in Spain. A former British Youth Sailing Team athlete, he is a six-time UK national champion and top-ten finisher at three World Championships, bringing first-hand high-performance experience to his coaching and a strong drive to help athletes reach their full potential.

SotoTennis Academy

SotoTennis Academy (STA) is an international high-performance tennis academy based in the south of Spain in Sotogrande on the Costa del Sol. Established in 2010 by Dan and Vicki Kiernan, STA aims to provide an environment that inspires and enables our athletes to maximise their potential.

Money-back Guarantee

We're so confident in our programme that we offer a money-back guarantee. If you don't see improvement within 8 weeks, we'll refund your money.*

Get BALLISTIC

FAQs

How complex are the sessions?

Our sessions are designed to keep things as simple as possible. We suggest if new to strength & conditioning then pay close attention to the videos and instruction initially.

How do I know if I have improved?

We are confident that you will see progress in your serve speed and full-body power over the duration of the programme. Full-body power can be measured via broad jump distance, jump height and shoulder strength via force dynamometers

How does the money-back guarantee work?

If you complete every session over the 8 weeks and have not seen any improvements in the various physical attributes targeted in this programme then we are happy to refund our services.

Disclaimer

Designed by Dylan McPherson, this programme reflects extensive applied experience within high-performance tennis training environments. While the author is not yet a fully qualified S&C practitioner, users acknowledge that participation is voluntary and undertaken at their own discretion and risk.

The Proof

Emily Sammons

SotoTennis Athlete

Verified Athlete

"The BALLISTIC programme used a wide range of well-designed exercises to improve my explosiveness. Everything was clearly tailored to the demands of tennis, making the training feel highly relevant. My explosiveness improved, with a 19% increase in broad jump and a 5% improvement in jump height."

Reese McCann

US Collegiate Tennis Player

Verified Athlete

"The BALLISTIC programme was an amazing experience for me. It focused on developing explosive power through fast-twitch muscle fibres, which helped increase my serve speed by 5 km/h and shoulder power by 15% in just 8 weeks. I really enjoyed the programme throughout."