Beginner Weekly Strength & Conditioning Program
Take your athletic development to the next level with advanced training for speed, power, agility and tennis-specific performance.
Download the full weekly plan before starting.
Program Length
Weekly
Lessons
71 Videos
Daily Commitment
30-45 mins
Suitable for
Beginners
What You'll Learn
Build Athletic Foundations
Develop balance, coordination, movement skills and body control through tennis-specific exercises designed for young athletes.
Improve Speed & Agility
Learn how to move more efficiently, react quicker and cover the court with confidence.
Develop Strength Safely
Build age-appropriate strength and stability while reducing injury risk and improving overall athleticism.
Enhance Coordination & Balance
Improve movement quality, posture and control to support long-term tennis development.
Create Better Movement Habits
Learn proper movement patterns that transfer directly to footwork, recovery and court positioning.
Build Consistency & Confidence
Follow a structured weekly program that develops physical skills step-by-step.
Introduction
Welcome to the CoachLife Strength & Conditioning Program. Before you begin, download the attached weekly program PDF. Inside, you’ll find your full weekly plan with clickable exercise links that open video demonstrations from Dean, including key coaching points and technique guidance. CoachLife currently offers two pathways: Beginner and Intermediate. If you’re 12 or under, or you haven’t followed consistent fitness training with a coach before, we recommend starting with the Beginner program. After 4–6 months of consistent training, players can progress to Intermediate. The goal is to build a strong foundation first — helping players become stronger, faster and more powerful while reducing the risk of injury. Download the PDF, follow the weekly plan, and click each exercise name to watch the correct demonstration before training. DOWNLOAD THE PDF HERE: https://bit.ly/4vwcUYo
Beginner Weekly Strength and Conditioning Program
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