Tennis LTAD Program Level 1
The Club Physio
The Junior Tennis Foundation LTAD is a comprehensive training program designed specifically for young tennis athletes who are seeking to establish a solid foundation of strength and enhance their long-term athletic development. The program focuses on improving key physical attributes necessary for success in tennis while incorporating elements of speed, agility, and conditioning work.
This foundational program is specifically tailored to meet the unique needs and developmental stages of junior tennis athletes. The program combines strength training, speed and agility exercises, and conditioning drills to provide a well-rounded approach to athletic development and injury prevention
Strength training forms a core component of the program, focusing on developing functional strength, power, and muscular endurance. Athletes will engage in exercises targeting the major muscle groups, including the lower body (such as squats, lunges, and plyometrics), upper body (push-ups, rows, and medicine ball exercises), and core (planks, Russian twists, and stability exercises). Emphasis will be placed on proper form, technique, and safety to ensure athletes learn and execute exercises correctly.
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
Band Face Pull
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Copenhagen - Short Lever
2 x 10
B4
Monster Walks - Lateral
2 x 10
C1
Goblet Squats with Miniband
3 x 8
C2
Box Jump
3 x 5
D1
DB RDL
3 x 8
D2
Single Leg Deficit Calf Raise
3 x 15
D3
Lateral Hop & Stick
3 x 3
E1
Push-Up
3 x 10
E2
Inverted Row
3 x 10
F1
Band Overhead Dead Bug
3 x 10
F2
Clamshell
3 x 10
F3
Side Plank
3 x 0:30
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
A Skips
2 x 10
B2
A Skip to A Run
2 x 20
C
Dot Drill (BFS)
3 x 10
D
4 Cone Box Drill
2 x 10 @ 5
E
Pro-Agility Drill
2 x 10 @ 5
F
Shuttle Run - tennis Court
2 x 15 @ 8
A1
Inch Worm to Back Extension
1 x 5
A2
Worlds Greatest Stretch Rotations
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Scorpion
1 x 5
B1
Band Face Pull
2 x 10
B2
Band Pull-Apart
2 x 10
B3
Copenhagen - Short Lever
2 x 10
B4
Monster Walks - Lateral
2 x 10
C1
DB Hip Thrust
3 x 8
C2
Broad Jump
3 x 5
D1
Walking Lunges
3 x 10
D2
Pogo Jump
3 x 10
E1
1/2-Kneeling DB Shoulder Press
3 x 10
E2
Band Rotations
3 x 10
F1
Banded Lat Pull Down (Seated)
3 x 10
F2
Paloff Press
3 x 3 @ 10
F3
Plank
3 x 30
A1
Scorpion
1 x 5
A2
Inch Worm to Back Extension
1 x 5
A3
Worlds Greatest Stretch Rotations
1 x 5
A4
Crucifix Kicks
1 x 5
B1
A Skips
2 x 10
B2
A Skip to A Run
2 x 20
C
Dot Drill (BFS)
3 x 10
D
4 Cone Box Drill
2 x 10 @ 5
E
Pro-Agility Drill
2 x 10 @ 5
F
Shuttle Run - tennis Court
2 x 15 @ 8
Sam Cataldo
High-Performance Sport Specialist and Accredited Strength and Conditioning Coach
The only time better than today to start was yesterday
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