Intermediate Weekly Strength & Conditioning Program
Build the foundations of athletic performance with tennis-specific training focused on movement, coordination, speed, balance and strength.
Download the full weekly plan before starting.
Program Length
Weekly
Lessons
108 Videos
Daily Commitment
30-45 mins
Suitable for
Intermediate
학습 내용
Develop Explosive Power
Increase force production through advanced strength, plyometric and power-based exercises.
Improve Tennis-Specific Speed
Train acceleration, deceleration and directional changes used in competitive match play.
Enhance Reaction & Court Movement
Improve first-step quickness, reaction speed and movement efficiency under pressure.
Build Strength & Athleticism
Develop stronger, more resilient movement patterns to support higher-level performance.
Increase Mobility & Injury Resistance
Improve flexibility, stability and recovery while reducing the risk of common tennis injuries.
Prepare for Competitive Tennis
Follow advanced progressions used by aspiring tournament players to build match-ready athletic performance.
폼롤 & 회복
이 영상은 선수가 다음 연습이나 경기를 준비하는 데 도움이 되는 회복 습관을 다룹니다. 유산소 플러시 운동, 수분 섭취, 영양, 폼롤링, 가동성, 스트레칭, 그리고 수면의 중요성을 포함합니다.
