Overlake Christian Church
9900 Willows Rd NE, Redmond, WA 98052
 
Elite Strength & Performance – Tennis Strength Training 
Age for 6-16
 
The Tennis-Specific Fitness Course is designed to enhance the physical skills necessary for peak performance on the tennis court. This course focuses on improving agility, lower body explosiveness, core stability, and endurance, helping athletes develop more efficient movement and powerful strokes. Through targeted training, athletes will increase their on-court performance, injury resistance, and overall tennis capabilities.
 
🎯 Course Objectives
Enhance Movement Efficiency: Improve footwork, agility, and the ability to change direction quickly.
Increase Power and Stability: Develop lower body explosiveness and core stability for more powerful and controlled strokes.
Build Endurance: Boost stamina and recovery to maintain peak performance throughout long rallies and matches.
Injury Prevention: Focus on strength and flexibility training to reduce injury risk, especially in the lower body and shoulder areas.
✅ Training Modules
1. Footwork & Agility Drills
Enhance movement on the court with quick directional changes and fast footwork drills.
Focus on improving the speed and fluidity of the athlete’s movements, helping them cover the court efficiently.
2. Lower Body Explosiveness & Power
Exercises to build strength and explosiveness in the legs and lower body, crucial for quick starts, high jumps, and strong groundstrokes.
Drills designed to increase speed and reaction time during points.
3. Core Stability & Rotational Strength
Strengthening the core muscles, including the abdominals, lower back, and obliques, to improve rotational power during strokes.
Focus on developing better stability and control for more powerful and accurate shots, such as serves, forehands, and backhands.
4. Endurance & Recovery Training
Training to build stamina and endurance for extended rallies and match play.
Focus on improving recovery times and maintaining a high level of intensity during prolonged training sessions and matches.
5. Flexibility & Injury Prevention
Stretching and mobility exercises tailored for tennis players to improve flexibility and prevent injuries.
Focus on the lower back, hamstrings, shoulders, and wrists to ensure longevity in the sport and reduce the risk of common tennis injuries.
 
🏋️‍♀️ Course Highlights
Tennis-Focused Fitness: Designed specifically for the physical demands of tennis, focusing on footwork, explosiveness, core strength, and endurance.
Small Group Instruction: Classes with a 1:6 ratio, ensuring personalized coaching and tailored feedback for each athlete.
Progressive Training: Structured progression from foundational to advanced fitness techniques, ensuring steady improvement.
Comprehensive Injury Prevention: Focused on building strength and flexibility to protect the athlete’s body and minimize the risk of injury.
 
冠军体能训练营 – 网球专项体能课程
 
网球专项体能课程 专为网球运动员设计，旨在提升网球比赛所需的各项身体素质。课程重点提升运动员的步伐灵活性、下肢爆发力、核心稳定性与耐力，帮助运动员在场上更高效地移动，打出更强有力的击球。通过科学的训练体系，增强网球运动员的运动表现、比赛稳定性及抗伤害能力。
🎯 课程目标
提升运动效率：提高步伐灵活性、反应速度与场地覆盖能力。
增加力量与稳定性：增强下肢爆发力与核心稳定性，提升击球的力量与控制力。
提升耐力：提高耐力与恢复能力，保持在长时间比赛中的高水平表现。
预防伤害：通过力量与柔韧性训练，减少受伤的风险，特别是下肢和肩部区域的伤害。
✅ 训练模块
1. 步伐灵活性与敏捷训练
通过快速变向和脚步移动训练，提升运动员的场地移动能力。
注重提高运动员的速度与流畅性，使其在比赛中能迅速反应并调整位置。
2. 下肢爆发力与力量训练
通过腿部和下肢爆发力训练，增强运动员的起步速度、高跳能力和击球力量。
设计专门的训练动作，提升运动员在比赛中的快速起步与迅速移动。
3. 核心稳定性与旋转力量
加强核心肌群（腹部、下背部、斜肌等）的力量训练，提高旋转力，使击球更有力量和稳定性。
提升运动员的核心稳定性，有助于保持良好的击球姿势与击球精度。
4. 耐力与恢复训练
增强运动员的整体耐力，帮助运动员在长时间的拉锯战中保持高水平的竞技状态。
训练运动员的恢复能力，使其能迅速从高强度训练或比赛中恢复过来。
5. 柔韧性与伤害预防
通过针对性的拉伸和灵活性训练，提升运动员的柔韧性，减少关节和肌肉的受伤风险。
着重训练下肢、肩部、背部和腕部的灵活性，确保运动员在比赛中不易受伤。