New

Custom Programme

TennisAthlete by SotoTennis

Coach

Tom Turner. MSc. ASCC.

4-Week Custom Programme

Initial meeting with a member of our coaching team
Physical Profiling (testing) - Supported by your assigned coach to gain valuable information for the programme
Programme designed based on needs/requirements of player
Session options designed based on players weekly schedule
Review after week 1 of the programme to make any amendments for the next 3 weeks of training
End of the 4 weeks - a review and adjustment of goals for next 4 weeks

Price for this service is $180 per 4 weeks

$180

Get Custom Programme

Fully individualised support

Your own online strength & conditioning coach supporting your tennis physical development journey. Programme designed specifically for your needs and performance. Continually review and updated to keep you progressing month to month.

Features

Access to your coaches

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

Programming 7 days per week

Daily strength and conditioning content as per the requirements of the player. Warm ups, agility, speed, strength, recovery, conditioning.

Science-based programme

Professional coaching support with research proven training methods.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

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

Equipment

Required

Gym

Sample Week

Week 1 of 4-week program

Sunday

Range of Movement Assessment (BASIC)

Sit & Reach ASSESSMENT

Knee to wall - ASSESSMENT - LEFT

Shoulder External Rotation - ASSESSMENT - LEFT

Shoulder External Rotation - ASSESSMENT - RIGHT

Hip External Rotation - ASSESSMENT - LEFT

Hip External Rotation - ASSESSMENT - RIGHT

Sunday

Range of Movement Assessment (ADVANCED)

Sit & Reach ASSESSMENT

Knee to wall - ASSESSMENT - LEFT

Shoulder Internal Rotation - ASSESSMENT - LEFT

Shoulder Internal Rotation - ASSESSMENT - RIGHT

Shoulder External Rotation - ASSESSMENT - LEFT

Shoulder External Rotation - ASSESSMENT - RIGHT

T-Spine Rotation - ASSESSMENT - LEFT

T-Spine Rotation - ASSESSMENT - RIGHT

Hip Internal Rotation - ASSESSMENT - LEFT

Hip Internal Rotation - ASSESSMENT - RIGHT

Hip External Rotation - ASSESSMENT - LEFT

Hip External Rotation - ASSESSMENT - RIGHT

Monday

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

Tuesday

Lower Limb (Anterior)

Soft Tissue - Lower Anterior

1 x 12:00

Spiderman Stretch

2 x 30

Hip Flexor Stretch

2 x 30

Kneeling Groin Stretch

2 x 30

Seated Straight Leg Hip Flexion

2 x 6

Groin Squeeze

2 x 30

Single Leg Partial Range Squat

2 x 6

Wednesday

Trunk Health

Soft Tissue - Trunk Health

1 x 6:00

Cobra Stretch

1 x 30

Oblique Stretch

1 x 20

Kneeling T-Spine Rotations

2 x 8

Moving Cat Stretch

2 x 6

Deadbug Arms Only

2 x 8

Side Plank with Hip Drop

2 x 8

Serve Front Side Holds

2 x 5

Medball Overhead Throw

2 x 6

Thursday

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

Friday

Arm Care

Soft Tissue - Arm Care

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

Coach

More from TennisAthlete by SotoTennis

Tom Turner. MSc. ASCC.

Tom is the Head of Sports Science at SotoTennis Academy in Spain. He has 12 years of coaching experience, including with professional teams and international players. Tom has a strong knowledge base to support performance, rehab and return to play.

Money-back guarantee

We're so confident in our programme that we offer a money-back guarantee. If you don't see improvement within 6 weeks, we'll refund your money.*

Get Custom Programme

FAQs

Who is this for?

We know many tennis players can feel isolated and confused about what/ how to train for their fitness for tennis, especially if they don't have access to a qualified fitness coach. This support is for any aspiring player who wants that next level of more individualised online coaching and support.

How is my programme designed?

Following purchasing the programme you will be sent a questionnaire to complete for our coaching team based on age, gender, level, facilities and training history. After this we will also organise a call to discuss the response and explain the process of personalised online coaching support.

What does the physical profiling involve?

Physical profiling is basically some simple at home testing you can do to get data for our team on areas such as movement quality, stability, strength and power. By capturing these baselines we can decide thew aim of the programme and also reflect on progress while working with us.

How does the money back guarantee work?

If you do not see any improvement across the various physical attributes assessed after 4 weeks of working with us and/or are not happy with the service provided by your coach then we will be happy to refund for our services.