TennisAthlete by SotoTennis
Racket Sports
Coach
Thomas Turner
Features
1 sessions per week
Must use App app to view and log training
Program Training
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.
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.
Sample Week
Week 1 of 12-week program
Sunday
Strength Session
A1
Glute Band Lateral Walk
3 x 10
A2
Single Arm Band Row
3 x 10
B1
Pause squat to vertical jump
3 x 5
B2
Med Ball Chest Pass
3 x 6
C1
Incline Push Up
3 x 4
C2
Hamstring Bridge
3 x 8
D1
Goblet Squat
@ 4
D2
Lateral Jumps
3 x 5
Monday
Benchmark Challenge 1
A
Goblet Squat
Wednesday
Session 2 - Speed/Plyo 1
A1
Lateral Lunge to A Hold
3 x 6
A2
Split Stance Soleus Isometric
3 x 15
B1
Band Assisted CMJ
3 x 10
B2
Box Drop to Horizontal Push
3 x 6
C1
Reverse Plank
3 x 15
C2
Box Jump
3 x 8
D1
Pogo Jump
2 x 20
D2
Supine Trunk Hold
2 x 20
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 U14's Pre PHV Programme
FAQs
Who is the programme for?
How complex are the sessions?
How do know if I have improved?
How does the money back guarantee work?
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 12-13 years old. Boys 13 - 14.5 years old
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.
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.
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.
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