XLAthlete.

com Youth Tennis Non-Olympic

Day 1
Dynamic WarmUp
Walking Overhead
Plate Lunge

B.sq

Bp

P.cl

F.sq
0

MONTH 1
Week 1
ACL Prevention
Warm Up

Week 2
Complete Dynamic
Warm Up 1

Week 3
ACL Prevention
Warm Up

Week 4
Complete Dynamic
Warm Up 2

Cone Drill 1

Cone Drill 2

Cone Drill 3

Cone Drill 4

2 Setsx 5 Reps

2 Setsx 5 Reps

Each Leg

2 Setsx 5 Reps

Each Leg

Each Leg

Day 3
Dynamic WarmUp

PAIR W/

Balance Single Leg

MONTH 1
Week 1
ACL Prevention
Warm Up

Week 2
Complete Dynamic
Warm Up 1

Week 3
ACL Prevention
Warm Up

Week 4
Complete Dynamic
Warm Up 2

Ladder Drill 5

Ladder Drill 6

Ladder Drill 7

Ladder Drill 8

Cone Drill 5

2 Setsx 5 Reps
Each Leg

2 Setsx 5 Reps
Each Leg

Cone Drill 6
2 Setsx 5 Reps
Each Leg

Cone Drill 7
2 Setsx 5 Reps
Each Leg

Cone Drill 8
2 Setsx 5 Reps
Each Leg

PAIR W/
3 Way Ham Touch
Med Ball

2 Setsx 6 Reps

Dumbbell Squat

2 Setsx 8 Reps

Each Leg

2 Setsx 6 Reps

2 Setsx 6 Reps

Each Leg
2 Setsx 8 Reps

Each Leg
2 Setsx 8 Reps

2 Setsx 6 Reps
Each Leg

PAIR W/
Infraspinatus

Standing Glute Kicks

2 Setsx 8 Reps

Each Leg
Dumbbell Front Squat

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

PAIR W/

2 Setsx 8 Reps

2 Setsx 6 Reps
Each Leg

2 Setsx 8 Reps
Each Leg
2 Setsx 6 Reps
Each Leg

2 Setsx 8 Reps
Each Leg
2 Setsx 6 Reps
Each Leg

2 Setsx 8 Reps
Each Leg
2 Setsx 6 Reps
Each Leg

Pair W/

RDL DB Shrug

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

Cuban Press

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

DB Bench Press

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

Pair W/
Dumbbell RDL

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps
Bench Press

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

Squat Lat Row

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

PAIR W/

Cuban Press

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

Med Ball Pass

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

PAIR W/

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

PAIR W/

Each Way
2 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

Prone Forearm Bridge 2 Setsx 30 Sec

2 Setsx 30 Sec

2 Setsx 30 Sec

2 Setsx 30 Sec

2 Setsx 10 Reps

2 Setsx 10 Reps

2 Setsx 10 Reps

PAIR W/
Med Ball Pass
PAIR W/

Thors Hammer

Supine Row

Sit Up With Twist

Each way

Each way

Each way

Side Deltoid Raise

PAIR W/
2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

PAIR W/

Gopher U Abs

Tennis Prehab

Hip Flexor

Groin

Hip Flexor

Groin

Recovery

3-5 min

3-5 min

3-5 min

3-5 min

Day 2
Dynamic WarmUp

MONTH 1

PAIR W/

Week 1

Week 2

Week 3

Week 4

Complete Dynamic
Warm Up 3

ACL Prevention
Warm Up

Complete Dynamic
Warm Up 3

ACL Prevention
Warm Up

Ladder Drill 1

Ladder Drill 2

Ladder Drill 3

Ladder Drill 4

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

Hindu Squats
Each Leg

Each Leg

Each Leg

Each Leg

PAIR W/
2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

4-Way Ankle Kicks

2 Setsx 6 Reps
Each Leg

Each Way
2 Setsx 6 Reps
Each Leg

Each Way
2 Setsx 6 Reps
Each Leg

Each Way
2 Setsx 6 Reps
Each Leg

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

Ball Leg Curls

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

DB Incline Press

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

2 Setsx 4 Reps

2 Setsx 4 Reps

2 Setsx 4 Reps

2 Setsx 4 Reps

PAIR W/

PAIR W/
Med Ball Pass
PAIR W/

Standing Swinging
Lat Pull Down

Front Deltoid Raise

Each way

Each way

Push Up Scapula Shrug

Each way

Each way

Supine Straight Leg

2 Setsx 6 Reps

2 Setsx 6 Reps

Tennis Prehab

Shoulders

Forearm

Shoulders

Forearm

Recovery

3-5 min

3-5 min

3-5 min

3-5 min

2 Setsx 6 Reps

2 Setsx 6 Reps

Half Bench Curl Up

2 Setsx 10 Reps

Tennis Prehab

Shoulders

Hip Flexor

Shoulders

Groin

Recovery

3-5 min

3-5 min

3-5 min

3-5 min

XLAthlete.com Youth Tennis Non-Olympic

MONTH 2
Week 1
ACL Prevention
Warm Up

Week 2
Complete Dynamic
Warm Up 1

Week 3
ACL Prevention
Warm Up

Week 4
Complete Dynamic
Warm Up 2

Cone Drill 9

Cone Drill 10

Cone Drill 11

Cone Drill 12

2 Setsx 5 Reps

2 Setsx 5 Reps

Each Leg

3 Setsx 5 Reps

Each Leg

Each Leg

Day 3
Dynamic WarmUp

PAIR W/

Week 2
Complete Dynamic
Warm Up 1

Week 3
ACL Prevention
Warm Up

Week 4
Complete Dynamic
Warm Up 2

Ladder Drill 5

Ladder Drill 6

Ladder Drill 7

Ladder Drill 8

Cone Drill 15

Cone Drill 16

Cone Drill 13

3 Setsx 5 Reps
Each Leg

MONTH 2
Week 1
ACL Prevention
Warm Up

Balance Single Leg

2 Setsx 5 Reps
Each Leg

Cone Drill 14
2 Setsx 5 Reps
Each Leg

3 Setsx 5 Reps
Each Leg

3 Setsx 5 Reps
Each Leg

PAIR W/
2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

3 Setsx 6 Reps

Standing Glute Kicks

2 Setsx 6 Reps
Each Leg
2 Setsx 5 Reps

Each Leg
2 Setsx 6 Reps

Each Leg
3 Setsx 6 Reps

Each Leg
2 Setsx 5 Reps

Each Leg
3 Setsx 5 Reps

Each Leg

Each Leg

RDL DB Shrug

PAIR W/

Dumbbell Front Squat

2 Setsx 6 Reps
2 Setsx 8 Reps

3 Setsx 6 Reps
3 Setsx 8 Reps

3 Setsx 6 Reps
3 Setsx 8 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

3 Setsx 5 Reps

3 Setsx 5 Reps

3 Setsx 8 Reps

3 Setsx 8 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

3 Setsx 6 Reps

2 Setsx 8 Reps

2 Setsx 8 Reps

3 Setsx 8 Reps

3 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

Each Way
2 Setsx 8 Reps

PAIR W/

3 Setsx 6 Reps
Each Leg

3 Setsx 8 Reps
Each Leg
3 Setsx 6 Reps
Each Leg

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

3 Setsx 6 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

3 Setsx 8 Reps

3 Setsx 8 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

3 Setsx 5 Reps

3 Setsx 5 Reps

2 Setsx 20 Reps

3 Setsx 20 Reps

3 Setsx 20 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 5 Reps

3 Setsx 5 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

3 Setsx 6 Reps

Prone Forearm Bridge 2 Setsx 30 Sec

2 Setsx 30 Sec

2 Setsx 30 Sec

2 Setsx 30 Sec

2 Setsx 10 Reps

2 Setsx 10 Reps

2 Setsx 10 Reps

Cuban Press
Pair W/

PAIR W/
2 Setsx 8 Reps

Each Leg

Each Leg

3 Setsx 5 Reps

DB Incline Press

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 8 Reps

3 Setsx 5 Reps

PAIR W/
2 Setsx 8 Reps

Each Leg

2 Setsx 5 Reps

Med Ball Pass

Cuban Press

2 Setsx 8 Reps

2 Setsx 5 Reps

Dumbbell RDL

Squat Lat Row

2 Setsx 6 Reps
Each Leg

Pair W/
2 Setsx 6 Reps
2 Setsx 8 Reps

2 Setsx 8 Reps
Each Leg

3 Setsx 5 Reps

PAIR W/

DB Alternating
Bench Press

Standing Glute Kicks

3 Setsx 6 Reps

Med Ball Pass

PAIR W/
Oscillatory Prone Bench 2 Setsx 20 Reps
Row

Thors Hammer
Side Deltoid Raise

Sit Up With Twist

Each way

Each way

Each way

PAIR W/

PAIR W/
2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

Gopher U Abs

Tennis Prehab

Hip Flexor

Groin

Hip Flexor

Groin

Recovery

3-5 min

3-5 min

3-5 min

3-5 min

Week 1

Week 2

Week 3

Week 4

Complete Dynamic
Warm Up 3

ACL Prevention
Warm Up

Complete Dynamic
Warm Up 3

ACL Prevention
Warm Up

Ladder Drill 1

Ladder Drill 2

Ladder Drill 3

Ladder Drill 4

2 Setsx 5 Reps

2 Setsx 5 Reps

Day 2
Dynamic WarmUp
Overhead Squat w/
Shrug

MONTH 2

Each Leg

Each Leg

3 Setsx 5 Reps
Each Leg

3 Setsx 5 Reps
Each Leg

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

3 Setsx 6 Reps

Each Way
2 Setsx 6 Reps

Each Way
2 Setsx 6 Reps

Each Way
3 Setsx 6 Reps

Each Way
3 Setsx 6 Reps

Each Leg

Each Leg

Each Leg

Each Leg

4-Way Ankle Kicks

PAIR W/
Supraspinatus

2 Setsx 5 Reps

2 Setsx 5 Reps

3 Setsx 5 Reps

3 Setsx 5 Reps

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

3 Setsx 6 Reps

PAIR W/
Single Leg Ball Curls
Each Leg
DB Incline Press

Each Leg

Each Leg

Each Leg

2 Setsx 8 Reps

2 Setsx 8 Reps

3 Setsx 8 Reps

3 Setsx 8 Reps

2 Setsx 5 Reps

2 Setsx 5 Reps

3 Setsx 5 Reps

3 Setsx 5 Reps

2 Setsx 8+5 Reps

2 Setsx 8+5 Reps

2 Setsx 8+5 Reps

2 Setsx 8+5 Reps

Front Deltoid Raise

2 Setsx 6 Reps

2 Setsx 6 Reps

3 Setsx 6 Reps

2 Setsx 6 Reps

PAIR W/
Tea Cup

2 Setsx 8 Reps

2 Setsx 8 Reps

3 Setsx 8 Reps

3 Setsx 8 Reps

Supine Leg Circles

2 Setsx 4 Reps

2 Setsx 4 Reps

2 Setsx 4 Reps

2 Setsx 4 Reps

PAIR W/

Each way
2 Setsx 6 Reps

Each way
2 Setsx 6 Reps

Each way
2 Setsx 6 Reps

Each way
2 Setsx 6 Reps

PAIR W/
Med Ball Pass
PAIR W/
Lat Pull Straight Arm
Shrug

Supine Straight Leg

PAIR W/
Alternating V-Up

PAIR W/

Incline Step Up Toe

Figure 8 Overhead
Supine

Tennis Prehab

Shoulders

Forearm

Shoulders

Forearm

Recovery

3-5 min

3-5 min

3-5 min

3-5 min

Tennis Prehab
Recovery

2 Setsx 10 Reps

Shoulders
3-5 min

Hip Flexor
3-5 min

Shoulders
3-5 min

Program Designed by Cal Dietz, MEd

Groin
3-5 min