The Developmental Program at Evert Tennis Academy is designed to take players to the next level by providing a very exclusive, individualized program. This program systematically addresses every aspect of a player’s game by daily technical, tactical, and match-play training.
The tennis training program here is very similar to how top juniors in Europe train from the ages of eight to 14 years. The program consists of five major parts, each of which is crucial for the development of a nationally ranked tennis junior. 1. Group lessons - 90 to 120 minutes - five times per week (weekdays)
• Altitude Training (pg. 27) The sport of tennis involves many aspects of performance, including strength, power, speed, coordination, agility, flexibility, and endurance. Training to maximise performance in all these areas simultaneously is a difficult task.
TENNIS TRAINING. A tennis training program has to meet the demands of an all-round physically challenging, individual sport. For a tennis player to perform at their best, they must have just the right mix of aerobic and anaerobic endurance, explosive strength and power, speed off the mark and agility. In fact, the amount of strength, speed, agility and flexibility conditioning a player is prepared to undertake has been linked to the standard they play at (1).
As you extend your hands upward, round your shoulders pushing your hands as far away from you as you can. Lat Pulldown: Using a wide pronated grip, grab the bar with both hands. Pull the bar down to you chest and pinch your shoulder blades together on the movement down.
Lateral Lunge (10 reps) Spiderman Crawl (10 reps) Sumo Squat Walk (10 reps) Cheerleaders (10 reps) 10-Yard Movement Sequence (2 reps, 3 sets) Don’t forget including some upper-body in dynamic warm-up, e.g.: Theraband/tubing upper body light warm up exercises covered in this USTA “ On the Road Training Manual ”.