New

U10's Movement & Strength

TennisAthlete by SotoTennis

Racket Sports

Coaches

Tom Turner. MSc. ASCC. and SotoTennis Academy

Our Under 12's movement & strength programme is designed to introduce strength & conditioning to young tennis players and is aimed around making exercise fun and engaging, while still having a benefit to long term development.

It is typically for boys and girls aged 8 - 12 years old.

On this programme we will aim to support your child in developing fundamental movements for tennis and for life.

With a variety of movement tasks and coordination exercises aimed reducing injury risk and improving speed on court.

What you will receive:

6 week programme

2 x 20-25 minute 'home' miniimal equipment sessions per week

1 x Option of a 30 minute gym based session per week

1 x 15 minute on court movement session (x 2 weekly)

$40

Get U10's Movement & Strength

Fun & Engaging Exercise

The programme will provide a variety of exercise stimulus hidden inside fun movement tasks and challenges for your child.

Improve Stability & Coordination

With our exercises sessions your child will gain multiple exposures to exercises aimed at improving strength, stability and coordination all beneficial for tennis performance.

On Court Movement

Our programme also includes x 2 weekly a basic introduction to on court footwork patterns. Here your child can lean the basics of movement deep, laterally and up on the court. This can be applied as a warm up before tennis sessions.

Features

Programming 5 days per week

2 x 20-25 min 'home' sessions. 1 x 30 min optional gym based session. 2 x 15 min on court movement sessions.

Science-based programming

Research proven training methods successful utilised by hundreds of youth 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 // Cones // Tennis Balls // Stick

Recommended

Gym Access

Sample Week

Week 1 of 6-week program

Sunday

Strength - Gym based 1

Medball Lateral Roll & Control

2 x 6

Bridge to Plank with Ball Balance

2 x 6

Goblet Squat

10, 10, 15

Dumbbell Bench Press

10, 10, 15

TRX Row (45 Degree)

Swiss Ball Hamstring Curl

Lateral Step Up to Plate Press

3 x 6 @ 5.51 kg

Pogo Jump

2 x 20

Monday

On Court Movement & Speed

Moving Back

3 x 4

Moving Laterally

3 x 4

Moving Up

3 x 6

Repeated Sprint

1 x 8

Tuesday

Movement & Bodyweight - Non Gym

Arabesque with Ball Pass

2 x 8

Plank with Ball Catch

2 x 10

Lateral Cone Slide

3 x 4

Single Arm Band Row

3 x 8

Supine Hamstring Bridge Switches

3 x 6

Single Leg Box Squat

3 x 4

Shoulder complex (Band)

2 x 6

Pogo Jump

2 x 20

Wednesday

On Court Movement & Speed

Moving Back

3 x 4

Moving Laterally

3 x 4

Moving Up

3 x 6

Repeated Sprint

1 x 8

Thursday

Movement & Bodyweight - Non Gym 2

Arabesque - Cone Fishing

2 x 4

Reverse Lunge with Ball Balance

2 x 6

180 Change of Direction Hold

3 x 6

Scap Push Up

3 x 6

Hip Thrust

3 x 8

Lateral Medicine Ball Roll

3 x 4

Shoulder complex (Band)

2 x 6

Lateral Jumps

2 x 10

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 U10's Movement & Strength

FAQs

Who is the programme for?

This programme is designed for anyone under the age of 12 years old who has yet to take part in strength and conditioning. It provides an introduction to strength and conditioning in an engaging and fun way.

How complex are the sessions?

With this programme we aim to keep things as simple as possible. Watch the videos once and have a go. Don't worry too much about sets and reps, they are a guide, but the main aim is can you master the movements or tasks.

How do I 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 in your childs movement and engagement with the exercises and have performed all the sessions in the 6 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.