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TennisEndurance

TennisAthlete by SotoTennis

Racket Sports

Coaches

Tom Turner. MSc. ASCC. and SotoTennis Academy

You want to improve your fitness because you feel it is holding you back and potentially the crucial factor in late stages of matches. The current answer is you put yourself through higher intensity fitness drills on court, pushing yourself side to side on the baselines, stepping over cones and ladders and sprinting to the net.

The problem is when you wake up the next day you feel beat up and sore and struggle to get going for training the next day which can leave you questioning should you be adding in this fitness to the detriment of your skills practice.

What is there was a better way?

Our TennisEndurance template will:

Provide clear cut guidance on setting up the sessions
Reduce stress of joints compared to traditional on court fitness sessions
Remove the complexity of what drills to do/ how much
Reduce your fatigue and soreness the following day

Remove the stress on your body while still driving towards peak fitness with TennisEndurance.

$30

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Increased cardiovascular fitness

With our template we guarantee you will improve your aerobic fitness from anywhere between 5-10%. We have utilised these methods with hundreds of athletes and have data to support our claims. This template delivers time and time again and will do so for you too.

Progressive energy system development

Over the duration of the 10 weeks our template will start you off at a lower intensity to accumulate some volume and build robustness on feet. Then we start to take it up a notch pushing you closer to your threshold for aerobic exercises. Finally in the later weeks we really turn it up with some high intensity anaerobic based sessions.

Reduced stress on joints

With our template we think a little differently about how to target aerobic fitness for tennis. With players training anywhere for 2-4 hours a day on court for skill development, it can become a high risk strategy to hammer more volume of the same for cardiovascular development. We go about it in a different way, starting with long interval running and progressing to short higher intensity.

Optimal dose. Time efficiency.

Our template is designed with the tennis athlete in mind, therefore we have ensured that we keep our interval based running volumes below 3.5 kilometres. In addition, no session requires more than 30 minutes to perform.

Features

Programming 3 days per week

Two interval based sessions and one steady state bonus session per week. No session takes more than 30 minutes.

Science-based programme

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

Age and gender specific intensity prescription

This programme is designed for ages 14 and older. All our session have guidline intensities based on age, gender and fitness level.

Delivered through TrainHeroic

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

Equipment

Required

Tape measure or Smart phone

Recommended

GPS watch // Access to a Treadmill

Sample Week

Week 1 of 10-week program

Sunday

Aerobic 1

Run

Tuesday

Aerobic 1

Run

Saturday

BONUS - Steady State

Run

Coaches

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.

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 after the 10 weeks, we'll refund your money.*

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FAQs

Who is this template for?

This template is designed for ages 14 and older. It is for anyone who wants to improve their fitness to benefit tennis performance but lack structure or guidance on how to do so.

How complex are the sessions?

Super simple. We give you set two options to perform the session. Using measured distances which you can measure with a smart phone and just drop down some cones, or using a treadmill with the prescribed speed. We also give guidelines on what intensity to do based on gender and age.

How do I know I have improved?

If you would like objective data on your improvements then you can perform a 2k time trial before and after the training. However to keep it simple we can give you our word we have plenty of data to support that you will see and feel improvements.

How does the money back guarantee work?

If you want to qualify for this you will need to do a fitness test PRE and POST the training. Contact us on how to do this and we will send guidance.

The Proof

Luke B

Verified Athlete

"Kicking off my Monday I feel the session really sets the tone for my week ahead. On completing this full template I feel faster, more physical and able to get in position earlier on the court. The best thing is I never feel aches the next day allowing me to maximise my tennis through the week."