College Performance+
TennisAthlete by SotoTennis
Racket Sports52-Week College Specific Programme
If you are a college tennis player already completing team strength and conditioning but looking for greater individualisation, tennis-specific preparation and support throughout the season, College Performance+ is built for you.
College programmes often provide an excellent foundation of strength and power. However, preparing an entire squad can leave less time for the tennis-specific details, individual physical needs and injury-resilience work required to stay available across a demanding season.
College Performance+ is a year-round, tennis-specific training system designed to bridge that gap. You’ll receive access to 10 progressive training blocks targeting speed-strength, strength-speed, conditioning, capacity and ballistic power, alongside weekly preparation and injury-prevention-focused training. This consists of X7 6-week blocks and X3 3-week blocks all tailored around the college calendar.
What you receive:
• Access to 10 progressive training blocks throughout the college season, consisting of speed-strength, strength-speed, conditioning, capacity and ballistic training
• Weekly Injury-prevention sessions supporting shoulder, arm, trunk and lower-limb health
• Match-Day Morning Primer sessions and comprehensive tennis warm-ups
• Training designed to complement your existing college S&C programme
• Clear progressions, coaching instructions and exercise demonstrations
If your goal is to stay available, develop the physical qualities that transfer to tennis and receive support that fits around team lifts, practice, travel and competition, College Performance+ provides the missing piece alongside your college programme.
Free 1 week trial. $25 a month subscription option, or $250 for the year
A
Sit & Reach ASSESSMENT
B1
Knee to wall - ASSESSMENT - LEFT
B2
Knee to wall - ASSESSMENT - LEFT
C1
Shoulder Internal Rotation - ASSESSMENT - LEFT
C2
Shoulder Internal Rotation - ASSESSMENT - RIGHT
D1
Shoulder External Rotation - ASSESSMENT - LEFT
D2
Shoulder External Rotation - ASSESSMENT - RIGHT
E1
T-Spine Rotation - ASSESSMENT - LEFT
E2
T-Spine Rotation - ASSESSMENT - RIGHT
F1
Hip Internal Rotation - ASSESSMENT - LEFT
F2
Hip Internal Rotation - ASSESSMENT - RIGHT
G1
Hip External Rotation - ASSESSMENT - LEFT
G2
Hip External Rotation - ASSESSMENT - RIGHT
A
Soft Tissue - Lower Anterior
1 x 12:00
B1
Spiderman Stretch
2 x 30
B2
Hip Flexor Stretch
2 x 30
B3
Kneeling Groin Stretch
2 x 30
C1
Seated Straight Leg Hip Flexion
2 x 6
C2
Groin Squeeze
2 x 30
C3
Single Leg Partial Range Squat
2 x 6
A
Dumbbell Bulgarian Split Squat
8, 6, 4, 4
B1
Trap Bar Repeated Jump
B2
Medball Drop Jump to Horizontal Throw
C1
Chin Up
C2
Landmine Rotational Push Press
D1
Band Assisted CMJ
2 x 10
D2
Medball Overhead Throw
2 x 10
A
Soft Tissue - Arm Care
1 x 8:00
B
Soft Tissue - Shoulder Health
1 x 8:00
C1
Laying Pec Stretch
C2
Kneeling Tricep & Lat Stretch
D1
Wall Slide
2 x 8
D2
Prone Shoulder External Rotation
2 x 5
E1
Sleeper Stretch
2 x 6
E2
Wrist Stretch
2 x 20
F1
Band Pull Aparts
F2
Median Nerve Glide
3 x 5
G1
Band External Rotation to Overhead Press
2 x 6
G2
Band Tricep Extension Isometric
2 x 20
A
Soft Tissue - Lower Posterior
1 x 12:00
B1
Standing Calf/ Achilles Stretch
1 x 40
B2
Kneeling Hamstring Stretch
1 x 30
B3
Laying Cross Body Glute Stretch
1 x 30
B4
Prone Glute Stretch (Pigeon Stretch)
1 x 30
C
Clam Shells
1 x 15
D1
Split Stance WoodChop - Heel Elevated
2 x 8
D2
Single Leg Arabesque
2 x 6
A1
Trap Bar Pulls
10, 4, 4, 4
A2
Dumbbell Lat Pullover
10, _ , _
B1
Single Arm Dumbbell Row
3 x 4
B2
Medicine Ball side shot
3 x 6
B3
Medball Slam
3 x 6
C1
Band Resisted Single Leg Horizontal Jump
3 x 6
C2
Pogo Jump
D
Medball Internal Rotation Throw
2 x 12
A
Soft Tissue - Trunk Health
1 x 6:00
B1
Cobra Stretch
1 x 30
B2
Oblique Stretch
1 x 20
C1
Kneeling T-Spine Rotations
2 x 8
C2
Moving Cat Stretch
2 x 6
D1
Deadbug Arms Only
2 x 8
D2
Side Plank with Hip Drop
2 x 8
E1
Serve Front Side Holds
2 x 5
E2
Medball Overhead Throw
2 x 6
A
Bike
1 x 3:00 @ 5
B1
Open Gate Arabesque
2 x 6
B2
Supported Dumbbell Wrist Supination/Pronation
2 x 60
C1
Band External Rotation to Overhead Press
2 x 8
C2
Deadbug with Mini Bands
2 x 10
D1
Rotational Med Ball Slam
2 x 8 @ 4 lb
D2
SL Pogo to Plate
2 x 16
E1
90 Lateral Split-Stance Depth Drop
2 x 6 @ 18
E2
Bound and Stick - 45° Forward
2 x 5
Tom Turner. MSc. ASCC.
Tom is the Head of Sports Science at SotoTennis Academy in Spain. He has 14 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.
Dylan McPherson
Dylan is a performance tennis S&C coach with applied experience working with elite junior tennis players at SotoTennis Academy in Spain. A former British Youth Sailing Team athlete, he is a six-time UK national champion and top-ten finisher at three World Championships, bringing first-hand high-performance experience to his coaching and a strong drive to help athletes reach their full potential.
We're so confident in our programme that we offer a money-back guarantee. If you don't see the benefit over your current college programme we'll refund your money.*
Start My 7-Day Free Trial
Alin Fatu
Jax State
Verified Athlete"The programme helped me improve my fitness, mobility and recover better. Probably the smartest and best put together programme I have ever done, no joke!"
Tom Linley
FDU Knights
Verified Athlete"Coming Soon"
When you join a team you’re getting more than programming, you’re joining an online community.
College Performance+
College Performance+
College Performance+
