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Athletic Development                                                              Back

ATHLETIC DEVELOPMENT is the long term planning, preparation, and development of strategies that will enable an athlete to be their best in and out of sport.

Sports Performance Training

SPORT PERFORMANCE TRAINING is training that focuses on improving an athlete’s physical and mental abilities for the purpose of excelling during competition and physical activity. Sport performance training includes: physical training, nutrition, mental strength training and recovery/regeneration.

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Athletic Assessment

An athletic assessment is used to create a sport-specific program for you. The assessment takes a look at the demands of your chosen sport, the physical characteristics needed in order to perform and your current physical condition. The information gathered from the assessment assists in creating clearly defined goals that will make the most progress from athlete's customized training program.

Core Training

The core is the center of the body and the beginning point for all movement. It is the major link between upper and lower body strength.  For tennis players, a strong core is necessary for efficient movement.  The core is the bridge that allows for dynamic and powerful movement as well as the beginning to injury prevention. The muscles of the core assist with respiration and work together to stabilize the spine, pelvis, and scapula providing a stable base for moving the extremities.

Movement Training

There are 7 movement patterns an athlete needs to be efficient in: squat, hurdle (single leg), lunge, bend (hinge), push, pull, and rotate.  Mobility refers to our ability to move freely without restriction or pain on the body.  Tennis is a sport of extreme positions. Mobility is essential for the game of tennis.

Mobility and Stability Training

Mobility refers to our ability to move freely without restriction or pain on the body. While strength may be the ability to produce force, stability is the ability to control force or movement.  Both are necessary for efficient movement in the game of tennis.  


Flexibility is the ability to elongate a muscle and does does not necessarily translate to moving well.

Strength Training

Strength is defined as the ability to generate forces required to accomplish a specific task or movement. There are two main reasons that a tennis player requires strength training: To improve power (which is a combination of speed and strength) and to reduce sports-related injuries.

Speed and Agility Training

Speed involves moving as fast as possible in one direction. Agility is the ability to start, stop and change direction quickly. Increasing speed and agility will allow you to get to the ball more quickly and prepare for your shot.

Explosive First and Lateral Step

The pace of today's tennis game requires a player be explosive. Power is the combination of strength and speed and allows you to respond more quickly and produce more force when hitting the ball.                                                                                                        Back

Power Endurance Training

A tennis must be able to sustain their performance throughout an entire match. Tennis requires short bursts of energy which requires anaerobic fitness. In a tennis match you have 25 seconds between points and 90 seconds between games. Aerobic fitness allows you to recover faster between points.


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