Tennis Strength and Conditioning Coaching Course

Lesson 1 • Biomotor Abilities in Tennis

Introduces speed, strength, power, endurance, and flexibility as tennis performance pillars. Prioritises each quality by competitive relevance.

Lesson 2 • Anatomical Demands of Tennis Movement

Identifies primary muscle groups and joint actions in tennis strokes and footwork. Builds anatomical literacy essential for programme design.

Lesson 3 • Athlete Profiling and Needs Analysis

Teaches systematic assessment of an athlete's physical profile relative to sport demands. Outputs a needs analysis that drives individualised programming.

Lesson 1 • Aerobic and Anaerobic Capacity Tests

Presents field and lab tests for cardiovascular and metabolic fitness. Provides normative data interpretation for tennis populations.

Lesson 2 • Movement Screening and Injury Risk

Applies functional movement screens to identify asymmetries and injury risk factors. Integrates screening outcomes into programme design.

Lesson 3 • Strength and Power Assessment

Introduces tests measuring maximal strength, explosive power, and reactive strength. Links results to tennis performance benchmarks.

Lesson 4 • Speed, Agility, and Quickness Testing

Covers sprint, change-of-direction, and reaction time assessments specific to tennis. Connects test results to on-court movement quality.

Lesson 1 • Resistance Training Principles

Establishes progressive overload, specificity, and variation as core training principles. Grounds all subsequent programme design decisions.

Lesson 2 • Lower Body Strength Development

Covers squat, hinge, and lunge patterns critical for tennis movement and power. Emphasises bilateral and unilateral loading strategies.

Lesson 3 • Core Stability and Rotational Strength

Trains anti-rotation, anti-flexion, and rotational power for stroke force transfer. Connects core function directly to on-court performance.

Lesson 4 • Upper Body Strength for Stroke Power

Develops pushing, pulling, and rotational strength supporting stroke mechanics. Balances anterior and posterior shoulder loading to reduce injury risk.

Lesson 1 • Olympic Lifting Derivatives

Covers hang clean, hang snatch, and pull derivatives for rapid force production. Teaches technical progressions suitable for tennis athletes.

Lesson 2 • Plyometric Training Progressions

Introduces plyometric exercises from low- to high-intensity across lower and upper body. Applies readiness criteria before advancing athletes through progressions.

Lesson 3 • Linear Speed and Acceleration

Develops first-step quickness and acceleration mechanics critical for court coverage. Connects sprint mechanics to tennis-specific movement patterns.

Lesson 4 • Neuromuscular Basis of Power

Explains rate of force development, stretch-shortening cycle, and motor unit recruitment. Provides the physiological rationale for power training methods.

Lesson 1 • On-Court Conditioning Methods

Integrates conditioning with tennis-specific movement patterns and ball-striking. Maximises transfer by replicating match movement demands.

Lesson 2 • Aerobic Base Development

Builds aerobic capacity through continuous and extensive tempo methods. Supports recovery between points and sustains performance across long matches.

Lesson 3 • Monitoring and Managing Fatigue

Introduces tools for tracking athlete fatigue and readiness during conditioning blocks. Prevents overtraining and optimises adaptation.

Lesson 4 • Energy System Physiology Review

Reviews phosphocreatine, glycolytic, and oxidative pathways as they apply to tennis. Establishes the physiological basis for conditioning method selection.

Lesson 1 • Mesocycle and Microcycle Design

Develops 3-to-6-week training blocks and weekly session structures. Applies loading and unloading patterns to drive adaptation and manage fatigue.

Lesson 2 • Integrating Strength and Conditioning

Coordinates gym-based and on-court training to avoid interference and maximise transfer. Schedules sessions relative to tennis practice and match play.

Lesson 3 • Annual Training Plan Structure

Constructs a full-year plan aligned with the tennis competitive calendar. Balances preparation, competition, and transition phases across the year.

Lesson 4 • Periodisation Theory and Models

Compares linear, undulating, and block periodisation models for tennis contexts. Selects the most appropriate model based on competitive schedule.

Lesson 1 • Lower Limb Injury Prevention

Implements ankle stability, knee control, and hip strength protocols to prevent lower limb injuries. Targets movement patterns associated with non-contact injury mechanisms.

Lesson 2 • Warm-Up and Activation Protocols

Designs dynamic warm-up and neuromuscular activation routines for pre-training and pre-match. Reduces acute injury risk and primes movement quality.

Lesson 3 • Load Management and Return to Play

Applies training load monitoring to prevent overuse and guide safe return-to-play progressions. Coordinates with medical staff during rehabilitation phases.

Lesson 4 • Shoulder and Elbow Prehabilitation

Applies targeted exercises to maintain shoulder and elbow health under high stroke volumes. Addresses muscle imbalances common in dominant-arm athletes.

Lesson 1 • Designing Individual Training Programmes

Integrates assessment data, periodisation, and athlete goals into a complete individualised programme. Produces a professional, documented training plan.

Lesson 2 • Data Tracking and Progress Reporting

Implements systems for recording training data and communicating progress to athletes and support staff. Supports evidence-based programme adjustments.

Lesson 3 • Session Delivery and Coaching Presence

Develops practical skills for leading effective training sessions with clear instruction and feedback. Builds coach confidence and athlete engagement.

Lesson 4 • Professional Ethics and Scope of Practice

Defines the strength and conditioning coach's professional boundaries within a tennis support team. Addresses ethical responsibilities and referral protocols.