New

Strength Phase 1 - Pre PHV

TennisAthlete by SotoTennis

Racket Sports

Coaches

Tom Turner MSc. ASCC. and SotoTennis Academy

Our PRE peak height velocity (PHV) gym programme is designed to focus on developing speed qualities while learning and perfecting fundamental movement patterns.

It is typically for players aged:

Boys - Under 13 years old

Girls - Under 12 years old

If you want to get a more accurate assignment and calculate your current phase of maturation please contact us and we can help you do this and assign the right programme for the current phase of maturation.

On this programme we will aim to support you in developing your ability in a gym environment in mastering the basics.

With the speed based exercises always look to give your best intensity to maximise your progression with the programme.

What you will receive:

12 week programme

2 x 30 minute gym sessions per week

1 x On court wam up session per week

3 x 4 week blocks

Weekly challenges to maximise engagement and track progression

$80

Get Strength Phase 1 - Pre PHV

Maximise Speed

We know that for our youth athletes prior to PHV the performance development focus should be targeted at speed and plyometric ability. Each session contains multiple exercises to target these qualities for tennis.

Master Movement

The programme will provide exposure to repeating quality movement patterns to support developing their skill and awareness on efficient movement. By improving this PRE PHV it gives the chid the best chance to develop a high quality base of movement prior to their accelerated growth phase where it can become challenged.

Athlete on Court

Become the best mover on the tennis court. By improving movement efficiency and control, plus strength in key positions you can see this transition on the court.

Features

Programming 2 days per week

2 x 30 minute strength training sessions per week to target improved athletisism for tennis.

Science-based programme

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

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

Equipment

Required

Resistance Bands // Dumbbell/ Kettlebells // Medicine Balls // Glute Mini Band // TRX

Sample Week

Week 1 of 12-week program

Sunday

Strength Session

Glute Band Lateral Walk

3 x 10

Single Arm Band Row

3 x 10

Pause squat to vertical jump

3 x 5

Med Ball Chest Pass

3 x 6

Incline Push Up

3 x 4

Hamstring Bridge

3 x 8

Goblet Squat

@ 4

Lateral Jumps

3 x 5

Monday

Benchmark Challenge 1

Goblet Squat

Wednesday

Session 2 - Speed/Plyo 1

Lateral Lunge to A Hold

3 x 6

Split Stance Soleus Isometric

3 x 15

Band Assisted CMJ

3 x 10

Box Drop to Horizontal Push

3 x 6

Reverse Plank

3 x 15

Box Jump

3 x 8

Pogo Jump

2 x 20

Supine Trunk Hold

2 x 20

Friday

15' Pre Court Warm Up Routine

Full Body Mobility 1

Band Resisted Horizontal Jump

1 x 8

Lateral Jumps

1 x 8

Pallof Press - Switch

1 x 8

Band Tricep Extension

1 x 15

Serve Front Side Holds

1 x 5

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 within 6 weeks, we'll refund your money.*

Get Strength Phase 1 - Pre PHV

FAQs

Who is the programme for?

At SotoTennis we assign our U14's programme based on maturation measurements. However we know this not always possible remotely so as a guideline we recommend as follows: Girls 10-11 years old. Boys 10 - 12 years old

How complex are the sessions?

Our sessions are designed to keep things as simple as possible. We suggest if new to strength & conditioning then pay close attention to the videos and instruction initially.

How do know if I have improved?

With the weekly challenges designed to give objective reflection on progress we are confident you will see steady progress over the duration of the programme.

How does the money back guarantee work?

If you do not see any progression on the 4 weekly benchmark challenges by the final block and have performed all the sessions in the 12 week programme then we will be happy to provide you with a full refund. You can contact us through the App for more details following the programme completion.