Tennis specific SENIOR Training Package - Level 1 - 4

Tennis specific SENIOR Training Package - Level 1 - 4

The Level 1 program is the first in a series of 4 programs that covers the essential building blocks to a successful tennis season. It is a foundation month where you will minimise stress on your joints and maximise muscular development through slow, controlled movements. During this training program you will develop your core stability and hip stability, while also improving your flexibility and balance; your program will cover:

  • 10 Flexibility Exercises
  • 18 Dynamic & Specific Warm Up Exercises
  • 9 Conditioning Exercises
  • 12 Strength Training Exercises
  • 6 Core Strength Exercises

Level 2 of your training package will see you really improve your strength with low repetitions, designed to prepare you for power training in Levels 3 and 4. You will also notice big increases in speed with improvements in running technique and resisted speed training. During this program you will cover:

  • 10 Flexibility Exercises
  • 18 Dynamic & Specific Warm Up Exercises
  • 6 Conditioning Exercises
  • 4 Power Training Exercises
  • 12 Strength Training Exercises
  • 6 Core Strength Exercises

During level 3 you will start power training using throws and jump training. You will also start to build your fitness base with the introduction of specific conditioning for your anaerobic capacity. During this program you will cover:

  • 10 Flexibility Exercises
  • 18 Dynamic & Specific Warm Up Exercises
  • 9 Conditioning Exercises
  • 5 Power Training Exercises
  • 12 Strength Training Exercises 
  • 6 Core Strength Exercises

Level 4 is the time for you to get real gains in power by doing moderate level plyometric training. You will continue building on your fitness base with specific conditioning for your anaerobic capacity - but this time its harder! During this program you will cover:

  • 10 Flexibility Exercises
  • 18 Dynamic & Specific Warm Up Exercises
  • 8 Conditioning Exercises
  • 4 Power Training Exercises
  • 12 Strength Training Exercises 
  • 6 Core Strength Exercises

Netball Specific Program - Acceleration

This program was written using AccelerWare

This is an ONLINE program. 

Upon purchase of this program, you will recieve an email with your username and password. You will have 4 months access to these 4 programs. 

Each exercise is a link that takes you to text descriptions, photos and videos. You can print the program out and/or view it on your internet-ready device. We use IPads to view and enter weights and other data straight into the program.

AU$100.00  $85.00 AUD

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