TOTAL TENNIS FITNESS
ONLINE SPORT SPECIFIC TRAINING PLANS
Increase your fitness. Improve your game.
In terms of skill and the components of fitness required, tennis is one of the most demanding sports there is.
A great player must sprint, reach, jump, lunge, change direction, stop and start – all within a split second. A good base of sport specific fitness training can improve your game on so many levels.
Our online tennis specific fitness programmes are designed to help you maximise your potential as a player. You’ll reap the benefits of improving your game and reducing your risk of injury – allowing you to play better for longer.
The programmes we design translate into both sport and everyday life and every component serves a purpose, whether that be to move more quickly and easily, increase power or strengthen muscle groups to prevent injury.
You’ll receive a pdf of the programmes and can access the programme any time or place from your phone or tablet.
Exclusive videos and detailed descriptions of every exercise are included so you can execute them correctly and safely.
training programmes
DYNAMIC WARM UP
Prepare your body for action; before drills, practice session or a match.
Our free 10 min intro is included with every programme purchased. Or choose the 25 min full dynamic warm up programme.
CORE STRENGTH
6 and 12 week programmes
to strengthen your core, help improve balance, reduce your risk of injury and increase your power on the court.
Available for beginner or intermediate
/advanced.
SHOULDER STRENGTH
6 and 12 week programmes
to strengthen this vital area. Increase your power, address muscle imbalances and reduce your risk of injury.
Available for beginner or intermediate
/advanced.
TRX MOBILITY
Suspension training is the perfect way to mobilise your body and prepare it for action on the court.
This 20 min workout is also ideal to use at anytime you're feeling a little stiff and tight.
STRETCH
Flexibility is a crucial component of tennis fitness often neglected.
The stretch programme includes exercises to increase flexibility, plus a short routine for post training or matches.
choosing the right programme for you
Select the option that's right for your current level of fitness and the amount of time you can realistically dedicate to your training, rather than your skill on court.
All options are available to download immediately on our app so you can view the workouts on your phone or laptop and start right away. Access is available for 6 months from the date of purchase, but can be downloaded for future reference.
You’ll reap the benefits of improving your game and reducing your risk of injury – allowing you to play better for longer.
STAND ALONE
BEGINNER
INTERMEDIATE
COMPLETE
£40
£70
£70
£120
These programmes are ideal to use for everyone all season long. They are designed for warm ups, mobilisation and post workout stretching and flexibility.
If you're new to exercise programmes this is the place to start.
6 week progressive training plan.
2 sessions per week.
If you exercise regularly and consider yourself fit, this is the programme for you.
6 week progressive training plan.
3 sessions per week.
This incorporates the beginner and intermediate programmes into
one complete
progressive package.
12 week training plans and 2-3 sessions per week.
TRY IT OUT
FREE
Try the 10 minute warm up. Not only will prepare your body before your main workout, practice session or match, but it will give you a taste of what to expect from a Total Tennis Fitness programme.
STAND ALONE
£45
These programmes are ideal to use for everyone all season long. They are designed for warm ups, mobilsation and post workout stretching and flexibility.
BEGINNER
£70
If you're new to exercise programmes this is the place to start.
6 week progressive training plan.
2 sessions per week.
INTERMEDIATE
£70
If you exercise regularly and are experienced in a variety of training methods, this is the programme for you.
6 week progressive training plan.
3 sessions per week.
COMPLETE
£120
This incorporates the beginner and, intermediate programmes into
one complete
progressive package.
The importance of a great off court fitness programme
Professional players work just as hard on or off the court. They understand the importance of the strength and conditioning element to their game, their progress and career longevity.
As club and recreational players, we too strive for improvement and the ability to play our sport for as long as possible.
Our fitness programmes load the muscles using the correct training protocols of muscular endurance, strength and power, and take into account the need to eccentrically and concentrically load in order to replicate the requirements on the court.
Tennis by its nature generates muscular imbalances and we need to address these, not only to improve performance on court, but to avoid problems with overuse in daily life.
