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.
플라이오 - 그룹 2 - 순서대로 수행 - 오픈 스탠스 메디신볼 던지기 3x8
이 영상은 오픈 스탠스 메디신볼 던지기를 다루며, 폭발적인 파워, 빠른 지면 접촉, 안전한 착지 메카닉에 초점을 맞춥니다. 더 빠른 반응과 더 역동적인 테니스 풋워크에 필요한 운동 능력을 기르는 데 도움이 됩니다.
