SECTION 1: 3D EFFICIENCY

Module 1: 3D Step and Swing Series

• Focusing on moving both the upper body and lower body in different sequences to train the core region to function more efficiently

• The goal is to build on previous functional mobility training and create greater amounts of "recoil" that improves tissue efficiency 

Module 2: 3D Pivot Series

• Creating a running specific feel by moving the lower body and upper body in different sequences

• The goal is to minimize round contact while still creating sufficient force to move across the ground

Module 3: 3D Leap/Hop Series

• Training more demanding movements while still emphasizing overall efficiency

• The goal here is to specifically train the lower body beyond the demands of running

SECTION 2: 3D LOCOMOTION

FOCUS - Change how your body moves across the ground.  Introducing you to different locomotions patterns that will improve your characteristics of movement

Module 1: 3D Skip Series

• Training 3D Skipping allows for additional ground contact with each stride that can improve how you transfer energy from the foot into the rest of the body

• The goal is to first learn each pattern then look to challenge them based on your goals

Module 2: 3D Run Series 

• Introducing different types of 3D Running is designed to expand your overall running ability while offsetting the chronic effects of forward running

• The goal is to learn these new patterns and use them in a variety of ways in your training

Module 3: 3D Shuffle Series

• Learning these 3D shuffle patterns is designed to help train your lower body to produce greater force through the ground 

• The goal is to learn these patterns then begin to add greater training intensity as appropriate

SECTION 3: 3D ENDURANCE

Module 1: 3D Balance Series (Full Body Drivers)

• Running is primarily a single leg sport, here we want to emphasize high repetitions in these balance movement to create greater endurance

• The goal is to use a variety of movements to create an endurance effect - the key is incorporating all 3 planes of motion

Module 2: Leap Patterning

• When we break running down to more fundamental movements, we see it's a continuous series of moving leaps.  Here we want to train the leap pattern

• The goal is to perform high repetitions while maintaining good movement efficiency

Module 3: 3D Lunge and Reaches

• Lower body endurance is a critical aspect to running, here we want to train the lower body while using the upper body to create variation

• The goal is to create an endurance training effect relevant to running using variations of movement

SECTION 4: INTEGRITY (INJURY PREVENTION)

Module 1: Foot/Knee Complex 

• Our foot is our true foundation for movement and has a significant influence on the entire body. Here we want to create a more robust foot complex while also addressing its influence on the knee complex.

• Both the foot and knee are common areas of injury for tennis players.  As a result we want to prioritize these regions

Module 2: Hip Complex

• The ability of our hip complex to create and decelerate forces in 3 planes of motion plays a critical role in our performance and longevity

• We need to prepare this region of the body for the high stress that the game of tennis places on it

Module 3: Trunk/Shoulder Complex

• Due to the repetitive nature of tennis, we need to ensure that the trunk and shoulder regions have adequately integrity to handle the high speeds of swinging the racket.

• This is a common area tennis players experience injury, all players will benefit by spending more time to develop greater capacity in these areas.