TAF Sports Performance
General Fitness, Strength & Conditioning, Racket Sports4 sessions per week
Must use App app to view and log training
Team Training
A
90/90 Stretch
2 x 0:20
B
Hamstring Rope Stretch
5 x 0:05
C
Couch Stretch (Hip Flexors)
2 x 0:30
D
Seated Adductor Stretch
4 x 0:20
E
Elevated Pigeon Stretch
2 x 0:30
F
Open Book
2 x 0:30
G
Banded Lat Stretch
2 x 0:30
A1
Hip Switch
1 x 8
A2
Open Book
A3
Inchworm Push-Up
B1
Theraband Ankle Band Walks
1 x 15
B2
Band Pull-Apart
1 x 15
B3
Side Lying External Rotation
1 x 15
C1
High Pogos Over Hurdles
2 x 5
C2
Medicine Ball Chest Pass
2 x 6
D1
Back Squat
3 x 10
D2
Alternating DB Bench Press
3 x 10
E
Band Assisted Pull Up
3 x 10
F1
Single Leg RDL
3 x 10
F2
Paloff Press with Rotation
3 x 10
G1
Calf Raise
3 x 15
G2
Copenhagen Plank
3 x 0:30
G3
Hollow Hold
3 x 0:30
A
90/90 Stretch
2 x 0:20
B
Hamstring Rope Stretch
5 x 0:05
C
Couch Stretch (Hip Flexors)
2 x 0:30
D
Seated Adductor Stretch
4 x 0:20
E
Elevated Pigeon Stretch
2 x 0:30
F
Open Book
2 x 0:30
G
Banded Lat Stretch
2 x 0:30
A1
Hip Switch
1 x 8
A2
Open Book
A3
Inchworm Push-Up
B1
Theraband Ankle Band Walks
1 x 15
B2
Band Pull-Apart
1 x 15
B3
Side Lying External Rotation
1 x 15
C1
Banded Split Stance Pogos
2 x 10
C2
Med Ball Rotational Throw
2 x 8
D1
Trap Bar Deadlift
3 x 10
D2
Alternating DB Press
3 x 10
E
DB Incline Bench Row
3 x 10
F1
Walking Lunges
3 x 10
F2
Pallof press "w" Plate perturbation
3 x 10
G1
DB Seated Single Leg Calf Raise
3 x 15
G2
Copenhagen Plank
3 x 0:30
G3
Plank Plate Switch
3 x 10
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Tennis - Strength & Power Development
Tennis - Strength & Power Development
Tennis - Strength & Power Development
