Custom Tennis and Soccer Workout

Building strength and endurance for playing soccer and tennis 


Progression Over 12 Weeks

Weeks 1-4: Build strength, endurance, and mobility

Weeks 5-8: Increase intensity (weights, sprint distances, agility complexity)

Weeks 9-12: Focus on peak performance & match simulation

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Jump Rope

Arm Circle

Shoulder Roll

Cat Cow and T-Spine Rotation

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Dip (Bodyweight)

Plank

Russian Twist

Hanging Leg Raise

Hip Circle

Ankle Mobility

Squat (Bodyweight)

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Calf Raise (Bodyweight)

Seated Calf Raise

Ab Rollout

Side Plank

High Knees

Butt Kicks

Side Lunge

Hip Opener

Sprint 20 30 40 50 

Flying Sprint 20 To 30ms

Ladder Drills 1 Foot

Ladder Drills 2 Feet In Box

Ladder Drills Lateral Steps

Lateral Cone Sprint

Lateral Cone Drills Shuffle

Lateral Cone Drills Change Of Direction

Box Jump

Depth Jump

Lateral Med Ball Throw

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