Are you looking to get stronger, faster, more fit and become a better overall mover on the court? Would you like to feel confident in your ability to execute your style of play at a higher level of intensity, longer than your opponent? Or, are you simply looking for some guidance and structure with your fitness routine?

If you answered yes to any of the above, then this 6-week tennis program is for you.

A comprehensive strength, conditioning, and athletic performance program designed for recreational and competitive level players of all ages and skill levels, Own The Court is available NOW for just $120.

For serious players or players wanting a fully individualized training approach, Justin can create customized programs written from scratch to suit your individual abilities, needs, goals and playing style.

Programs involve both gym and on-court work and are backed by research and proven by experience in developing ATP/WTA professionals, NCAA Champions, World #1 Juniors, and everyone in between.

PROGRAM CONTENT

Every customized program includes the following:

• Initial Questionnaire and Movement Screen

  Provides the insights required to create a program that is fully individualized to you.

• Movement Preparation / Dynamic Warm Up

  To be completed prior to practices, matches, and on-court fitness sessions. YouTube video links are included for all exercises.

• Strength Training

  Two days of strength training in the gym with a total-body focus. Utilizing only equipment that you have access to at home or in a regular gym, strength sessions will include exercises for power & explosiveness, strength, mobility, injury prevention, and core strength/stability Exercise selection, intensities (load), and volume are tailored to you, your goals, the way you move as an individual, and the results of the initial assessment / movement screen. Youtube video links are included for all exercises.

• Energy System Development / Tennis-Specific Endurance

  The program includes two days of on-court energy system development / tennis-specific endurance that involves both movement at high speeds and changing directions, as well as aerobic energy system development to effectively address the demands of sport and prepare you for long, physically demanding matches. Youtube video links are included.

• Change of Direction / Footwork

  This program includes a change of direction session incorporating multidirectional movement that can be performed on-court or in any open space. This can be completed as a stand-alone training session, or as a footwork primer before practice.

• Nutrition Guide

DETAILS

Customized programs are 6 weeks in length, with 4-5 workouts per week. 2 days of total body strength in the gym, 2 days of tennis specific endurance / energy system development, and one day of active rest

COST

Customized training programs start at $350.

DELIVERY

All customized training programs are delivered via the TrainHeroic app.

For those who prefer the personal touch, Justin offers private 1:1 coaching sessions conducted either online or – when practical – in person. Programming will be customized to your personal needs, goals and abilities. 

INCLUDES

• Initial consultation and movement screening

• Design of individual training program

• Tailored to your personal needs and goals

• One-on-one real-time coaching via Zoom or Microsoft Teams

COST

Please contact Justin for package details and rates.

IN-PERSON COACHING

South Florida locals can book in-person training sessions online by visiting FM-Tennis.com. Costs start at just $125 for a 60 minute lesson.

PRO TRAINING

Professional athletes seeking fully customized, comprehensive training programs should contact Justin for rates and packages.

OTHER RESOURCES

In addition to his highly regarded training programs, Justin also offers packaged training resources and advice for your team or organization. These include:

• Assessment, testing and program design

• Change of direction/footwork

• Injury prevention

• Scalability for athletes of different ages and ability levels

Contact Justin for more details.