TennisAthlete by SotoTennis
Racket Sports
Coach
Thomas Turner
Features
1 sessions per week
Must use App app to view and log training
Program Training
Improve Stability
With specific exercises to support the development of lower limb and trunk stability this programme leads itself to enhancing athlete ability to maximise movement and power transfer on the court.
Increase Robustness
Our entry level strength exercises will help the athlete improve strength in key positions for tennis as well as aid and increase in muscle and tendon tissue strength and tolerance. With the physical demands of tennis at this age pre-setting a challenge to tissue and joints this in turn can help the athlete cope with the demands of high volume tennis training.
Features
Programming 2 days per week
Bi-weekly sessions with 1 x maturation phase specific session (3 x 4 week blocks) and 1 x speed and plyometric session (alternated bi-weekly)
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
Swiss Ball Hamstring Curl
A2
Single Arm Dumbbell Row
B1
Goblet Squat
B2
Front Plank
C1
Single Arm Dumbbell Floor Press
C2
Single Leg Dumbbell RDL
D1
TRX Row Supine Grip
D2
Single Leg Calf Raise
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 Intra PHV Programme
FAQs
Who is the programme for?
How complex are the sessions?
How do I know if 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 13-14 years old. Boys 14.5 - 15.5 years old PLUS 6-12 months gym training experience
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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