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.
REACTION - Sprints 5x15m
This video covers Sprints, focusing on acceleration mechanics, sprint position and quick first-step speed. It helps tennis players improve how they start, drive and move explosively on court.
Beginner Weekly Strength and Conditioning Program
Want more freedom to explore?
Browse all Strength & Conditioning videos and explore the full category at your own pace.
Browse Strength & Conditioning Category