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.
스피드 - 폴링 스타트 x4 (15m 달리기)
이 영상은 폴링 스타트 x4(15m 달리기)를 다루며, 가속 메카닉, 스프린트 자세, 빠른 첫 걸음 속도에 초점을 맞춥니다. 테니스 선수가 코트에서 출발하고, 밀고 나가고, 폭발적으로 움직이는 방식을 개선하는 데 도움이 됩니다.
