The Basic Training program is designed for teams and individuals alike – both professional athlete and general population – and focuses primarily on improving movement, power, and strength.

CONTENT

The Program includes:

• Movement Preparation

• Power/Explosiveness

• Strength

• Energy System Development

FORMAT

2 days Strength Training followed by 1 day Energy System Development.

DURATION

4 weeks

COST

Register your interest now to get more details and to discuss likely costs.

These customized programs are for serious players or players wanting a fully individualized training program to suit their goals, needs, and game style.

Each program is written from scratch and begins with an initial questionnaire (injury / training history, tennis / fitness related goals, equipment access, playing style, and limiting factors) and movement screen.

Programs involve both gym and on-court work and are backed by research and proven by experience in developing ATP/WTA professionals, NCAA Champions, World #1 Juniors, and everyone in between.

CONTENT

Within these programs you’ll receive:

• Initial questionnaire and movement screen
  To be completed and sent back. This will provide clarity on your injury/training history, goals, playing style, and movement abilities to create a program that is fully individualized to you.

• Movement Preparation / Dynamic Warm Up
  To be completed prior to practices, matches, and on-court fitness sessions. Youtube video links are included for all exercises.

• Strength Training
  Two days of strength training in the gym with a total-body focus. Strength sessions will include exercises for power & explosiveness, strength, mobility, injury prevention, and core strength/stability utilizing equipment found at any regular gym. Exercise selection, intensities (load), and volume are tailored to you, your goals, the way you move as an individual, and the results of the initial assessment / movement screen. This program will utilize only equipment that you have access to - whether it's a home gym or a fully-outfitted fitness club. Youtube video links are included for all exercises.

• Energy System Development / Tennis-Specific Endurance
  This program includes two days of on-court energy system development / tennis-specific endurance that involves both movement at high speeds and changing directions, as well as aerobic energy system development to effectively address the demands of sport and prepare you for long, physically demanding matches. Youtube video links are included.

• Change of Direction / Footwork
  This program includes a change of direction session incorporating multidirectional movement that can be performed on-court or in any open space. This can be completed as a stand-alone training session, or as a footwork primer before practice.

• Bonus
  Nutrition Guide

COST

$200