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.
PLYOS - Group 2 - Do in sequence - Neutral stance throws 3x6.
This video covers Neutral stance throws, focusing on explosive power, quick ground contact and safe landing mechanics. It helps athletes develop the type of athletic movement needed for faster reactions and more dynamic tennis footwork.
Beginner Weekly Strength and Conditioning Program
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