8-Week Plyometric Program for Padel & Tennis Athletes

Explode off the first step. Cover the whole court. Still feel fresh in the third set.

The HJD.Forge 8-Week Plyometric Program is a court-specific power system built for padel and tennis athletes who want a faster first step, sharper change of direction, and a higher, more repeatable jump — without guessing what to do in the gym. Every session is programmed for you: what to do, how many reps, how hard, and when to progress.

Who it's for

Competitive and recreational padel and tennis players who already train and want a structured, evidence-based way to add explosive speed and power to their game. Built for intermediate and advanced athletes, with regression options so committed beginners can follow along safely.

What you'll build in 8 weeks

• Weeks 1–2 — Foundation: landing mechanics, tendon prep, and movement quality so you can train hard and stay healthy.
• Weeks 3–4 — Elastic Power: reactive hops and bounds that build the stretch-shortening cycle behind an explosive first step.
• Weeks 5–6 — Max Power & Multi-Direction: lateral and rotational plyometrics that transfer directly to court movement.
• Weeks 7–8 — Peak & Express: intent-driven, low-volume power work so you feel fast and sharp on match day.

What's included

• Full 8-week, day-by-day plyometric plan with sets, reps, tempo, and rest periods.
• Progression and regression options for every key exercise.
• Warm-up and landing-mechanics primer to reduce injury risk.
• Coaching notes on intent, volume, and how to auto-regulate around matches.
• Minimal equipment required — a box/step and open space is enough.

Why it works

Plyometric training is one of the most well-researched methods for improving power, sprint speed, and change-of-direction ability — the exact qualities that decide points in padel and tennis. This program applies proven periodization (foundation → elastic → max power → peak) so you build power that actually shows up on the court, not just in the gym.

Delivery

Instant digital download. No shipping, no waiting. Get the complete program the moment your order is confirmed and start training today, on any device.

Our guarantee

14-day satisfaction guarantee. Follow the program, and if you don't feel it's built to make you a more explosive athlete, contact us within 14 days and we'll make it right.

FAQ

Do I need a gym? No. Most work needs only your bodyweight, a box or step, and open space. Optional loaded variations are included if you have access to weights.

What level is this for? Intermediate to advanced players get the most out of it. Beginners who are healthy and consistent can use the regression options.

Can I run it in-season? Yes. The Peak & Express phase is designed to keep you sharp during competition; coaching notes explain how to fit it around match days.

How do I get the program? It's delivered digitally right after purchase, so you can open it on your phone, tablet, or computer.

Because our products are digital downloads that become immediately accessible after purchase,all sales are final.

All training programs are downloadable PDF files and are delivered automatically after successful payment.

No physical products are shipped.