TennisAthlete by SotoTennis
Racket Sports
Coach
Thomas Turner
Features
2 sessions per week
Must use App app to view and log training
Program Training
Progress your lifting
We are all about MOVEMENT MASTERY on this programme and the child should have a sound base of movement before starting this programme. On this programme we will then take them through the process of transferring this to more complex barbell strength and power development exercises utilised by top tennis athletes.
Increase strength & power
At this age and phase of tennis joinery you can really start to see the difference that physicality can play on performance. Don't fall behind your competition, give yourself the physical edge be it speed of recovery from a defensive backhand, to that big forehand winner down the line. This programme will help you build on your foundations and tap in to your explosive strength.
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
Clam Shells
A2
Single Arm Dumbbell Row
B1
Single Leg Box Squat
B2
Dumbbell Bench Press
C1
Trap Bar Deadlift
C2
Front Plank
D1
Single Leg Calf Raise
D2
Drop Jump
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 gaurentee
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 Post PHV Programme
FAQs
Who is the programme for?
How complex are the sessions?
How do I 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 13-14 years old. Boys 14.5 - 15.5 years old PLUS the child needs to have 18 months gym training experience.
Our sessions are designed to keep things as simple as possible. However the POST PHV programme utilises more advanced techniques even the child should have 18 month gym experience. Not got this but the right age range? Then consider completing our PRE and INTRA programmes first.
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.
More from TennisAthlete by SotoTennis
programs
