Tennis LTAD Program Level 2
The Club Physio
The Junior Tennis Foundation Strength and Athletic Development Program is a comprehensive training program tailored for young tennis athletes who are seeking to establish a solid foundation of strength and enhance their long-term athletic development.The program incorporates elements of speed, agility, strength and conditioning work.
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.
To enhance on-court performance, speed and agility training will be incorporated to improve footwork, reaction time, and change of direction. Athletes will participate in drills such as agility exercises, cone drills, and shuttle runs, focusing on developing quickness, coordination, and agility specific to tennis movements.
A1
Worlds Greatest Stretch Rotations
1 x 5
A2
Scorpion
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Inch Worm to Back Extension
1 x 5
B1
Monster Walks - Lateral
2 x 10
B2
Split Squat Jump
2 x 10
B3
Broad Jump
2 x 3
B4
Single Leg Glute Bridge
2 x 10
C1
A Skips
2 x 10
C2
A Skip to A Run
2 x 20
C3
Belly Sprint
2 x 2 @ 10, 20
D
Figure 8 Foot work drill
2 x 30 @ 3
E
Figure 8 Agility Drill
3 x 5
F
5-10-5 Sprints
3 x 30 @ 3
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 Front Squat
4 x 10
C2
Depth Jump
3 x 3
D1
DB RDL
4 x 10
D2
Single Leg Deficit Calf Raise
4 x 15
D3
Single Leg Lateral Hop over Hurdle
3 x 3
E1
Push-Up
3 x 12
E2
Inverted Row
3 x 12
F1
Dead Bug - Weighted (Alternating)
3 x 10
F2
Plank
3 x 0:45
A1
Inch Worm to Back Extension
1 x 5
A2
Scorpion
1 x 5
A3
Crucifix Kicks
1 x 5
A4
Worlds Greatest Stretch Rotations
1 x 5
B1
Monster Walks - Lateral
2 x 10
B2
Split Squat Jump
2 x 10
B3
Single Leg Glute Bridge
2 x 10
B4
Broad Jump
2 x 3
C1
A Skips
2 x 10
C2
A Skip to A Run
2 x 20
C3
Belly Sprint
2 x 2 @ 10, 20
D
Dot Drill (BFS)
3 x 10
E
H-Drill Agility
2 x 25 @ 1
F
Shuttle Run - tennis Court
2 x 15 @ 10
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
Monster Walks - Lateral
2 x 10
B2
Copenhagen - Short Lever
2 x 10
B3
Band Pull-Apart
2 x 10
B4
Band Face Pull
2 x 10
C1
Hip Thrust
3 x 6
C2
Burpee Broad Jump
3 x 5
D1
Reverse Lunges
3 x 10
D2
Plate Pogo Double Leg
3 x 10
E1
Tall Kneeling DB Shoulder Press - Single Arm
3 x 10
E2
Side Plank
3 x 30
F1
1-Arm DB Row
3 x 10
F2
Half Kneel Chop
3 x 10
Samuel Cataldo
Sam currently works with NSWIS as a strength and conditioning coach and has years of experience in the the professional sporting arena in the NRL, Shore and Scots callege and through NSWIS.
