Weeks 1–4 · FoundationMovement quality, strength base, shoulder and hip control.
Weeks 5–8 · Power & SpeedJumps, throws, reactive footwork and heavier strength work.
Every session follows the same order: Pillar Prep (10 min), Core & Prehab (10–15 min), then the main block. Tap "Watch video" on any exercise, and tick the circle when you finish it.
How to progress
- Week 1 and 5: learn the exercises. Finish every set with 3–4 reps in reserve.
- Week 2 and 6: add a little load to Strength exercises, same sets and reps.
- Week 3 and 7: one extra set on Strength and Movement blocks (already added to the plan).
- Week 4 and 8: deload. One set less, same load, crisp technique.
Train smart
- Leave at least one day between Session A and Session C.
- Avoid jumps and throws the day before a tough match.
- Pain above 3 out of 10 means stop that exercise and adjust.
Tennis Fitness Program · Tennis Performance