Tennis FAST: Footwork & Speed Development Program

Justin Russ Athletic Performance

Racket Sports

Coaches

Justin Russ and Merissa Carpenito

Are you looking to become quicker and faster in a sport that is predicated on movement? Would you like to feel more balanced during your shots, more explosive out of the corners, and confident in your ability to get to every ball?

Welcome to Tennis: FAST - Footwork and Speed Development.

This program is the first of its kind: a structured, periodized program that is designed to improve your speed, explosiveness, balance, and overall movement quality in the sport of tennis.

Tennis: FAST is a comprehensive, tennis-specific, 8-week speed development program designed for competitive and recreational level players of all ages and skill levels.

Program is divided into 3 2-week phases, and is aimed to complement the player's existing fitness program. Each week includes a focused linear, lateral, and multidirectional speed focused day.

Phase I: General / Technical

Understand movement & footwork basics and best practices.

Phase II: Dynamic

Incorporation of tools such as bands and medicine balls to provide resistance and reinforcement of proper body positions.

Phase III: Reactive

Put it all together in a specific, explosive fashion while reacting & moving, as you do on the court.

"The best players are the best movers." - Roger Federer

$120

Get Tennis FAST: Footwork & Speed Development Program

The First Program of its Kind

This is the first and only program on the market that is designed & structured specifically for tennis speed and movement - detailed and progressed over the span of 8 weeks. No more random drills or wondering how many sets / repetitions to perform for speed work. We've got you covered.

Move Better, Play Better

Your success in tennis matches is largely dependent on your ability to move fast, fluidly, and efficiently on court. This program is carefully planned to reinforce sound fundamentals, establish competency in key body positions, and place you in scenarios to move quickly & explosively in a tennis-specific manner.

Structured Plan to Track Your Progress

Tennis FAST includes tennis-specific speed & fitness testing at the beginning and end of the program, to allow you to identify your own strengths and weaknesses as you work to improve. Don't just take our word that this program will help you to become a better, faster mover - let the testing results at the end speak for themselves!

Gain an Edge Over Your Opponents

Our goal is to provide you with a significant advantage over your opponents with your speed & movement efficiency; allowing you to play your game at a higher intensity level, for a longer period of time.

The Perfect Complement

Tennis FAST is designed to supplement / complement the fitness that you're currently doing. By adding a structured component of tennis-specific on court movement & speed, you'll be setting yourself up to be the best player possible.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Each week includes one day dedicated to linear, lateral (across the baseline), and multidirectional (deep and short angles) speed.

Mental Exercises

This program is challenging and will push you both physically and mentally. If you stick with it, the results will be worth it.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Cones // Medicine Ball (4-6lb) // Resistance Bands // Partner // Agility Ladder

Recommended

Seconds Pro Timer

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Circuit

TESTING WEEK

Monday

Week 1 Day 2

Dynamic Warm-Up

Broad Jump Test

10m Sprint Test

30 Second First Step Test

Wednesday

Week 1 Day 4

Dynamic Warm-Up

5-10-5

Tennis Repeat Effort Sprint Test

Coaches

More from Justin Russ Athletic Performance

Justin Russ

Justin Russ is a dynamic industry leader in the field of tennis athletic development. Helped guide UVA M Tennis to NCAA Championships in 2022 & 2023, and currently serves as a consultant to multiple NCAA Division I tennis programs. Coached privately on both ATP & WTA Tours, former Head of Tennis Performance - IMG Academy, TRX Master Instructor. Based in South Florida.

Merissa Carpenito

As a seasoned Strength and Conditioning Coach with a master's degree in Sport Science and with experience across multiple sports at prestigious institutions, including Florida State University, IMG Academy and the University of Louisville, Merissa is dedicated to taking a holistic approach to help athletes achieve their goals.

Get Tennis FAST

Whether you're a recreational or competitive level player, this program will without a doubt help you to move and feel better, get stronger & faster, and allow you to stay on court longer. Let's go!

Get Tennis FAST: Footwork & Speed Development Program

FAQs

What is Tennis FAST?

This program is the first of its kind: a structured, periodized program for competitive and recreational players that is designed to improve your speed, explosiveness, balance, and overall movement quality in the sport of tennis.

What should I expect?

Each week consists of 3 days of structured on-court speed & movement sessions, with each day having its own focus: linear, lateral, and multidirectional. Lock in on footwork fundamentals, while using resistance bands and medicine balls to improve explosiveness and reinforce proper positions.

What if I'm playing a tournament on the weekend?

Performing the speed work found in Tennis FAST during the week should help you feel better for the tournament! It is also easily modifiable. Use the built-in chat function to shoot me a message and I am happy to provide any programming adjustments during a tournament week, if needed.

Will you be available if I have a question?

Yes - simply use the TrainHeroic chat feature.

Any recommendations for getting the best results possible?

We'd recommend using Tennis FAST as a supplement to your current / existing fitness program, or in conjunction with OWN THE COURT. Performing all exercises & movements in Tennis FAST at high levels of speed, focus, and intent will help you to enjoy all of the benefits of this program.

What if I'm dealing with an injury?

Send us a message through the app and we'll find you a modification.

How long do the training sessions take?

Training sessions are designed to take 45-60 minutes.

Do I have to do the testing during weeks 1 & 8 of the program?

Testing is technically optional, but we're big believers in identifying / quantifying an athlete's current baseline level of fitness to identify areas of improve upon, then re-testing upon completion of the program to check progress.

The Proof