Tennis Fitness & Conditioning
Trinity Tennis Academy
We run tennis fitness sessions with fast-paced drills, game-based cardio, and injury prevention, designed for all ages to build agility, strength, and flexibility while enjoying the game.
Pricing Guide
Junior Agility & Coordination Program
Program Details
- Target Age: 5 to 12 years (Beginner to Intermediate).
- Schedule: 8 sessions per month (2 sessions per week).
- Duration: 45 to 60 minutes tailored to attention spans.
Skill Development
- Hand-Eye Coordination: Drills involving multi-ball juggling, throwing, catching, and racket balancing.
- Reaction Training: Auditory and visual cue games involving sprinting to specific colors.
- Motor Skills: Fundamental movement patterns including skipping, side-stepping, and backward running.
- Discipline: Structured format focusing on teamwork, turn-taking, and line discipline.
Safety & Equipment
- Environment: Non-contact drills performed on flat hard courts.
- Equipment: Age-appropriate props including smaller rackets and softer balls included.
Adult Cardio Tennis & Fitness
Batch Structure
- Frequency: 8 sessions per month (2 sessions per week).
- Duration: 60 minutes of continuous movement.
- Group Size: 6 to 10 participants per batch.
- Eligibility: Open to all fitness levels; no prior tennis experience required.
Workout Content
- Warm-up: Ice-breaker activities including reaction drills and synchronized running.
- Cardio Drills: High-tempo ball striking to elevate heart rate rather than stroke technique.
- Agility: Ladder drills and cone weaving to improve coordination.
- Team Challenges: Relay races involving sprinting, shuffling, and plank-crawling.
Amenities & Support
- Equipment Provided: Rackets, balls, cones, and agility ladders.
- Facility: Access to outdoor hard courts.
Advanced Performance Conditioning
Training Intensity
- Frequency: 12 sessions per month (3 sessions per week).
- Duration: 60 to 90 minutes including warm-up and cool-down.
- Coaching: Overseen by Head Coach or Senior Performance staff.
Technical Conditioning
- Lower Body Power: Deep lunge drills and knee bending exercises to lower center of gravity.
- Court Momentum: Drills focusing on forward sprinting into shots and efficient backward recovery.
- Core Stability: Planks, rotational exercises, and bodyweight resistance for heavy hitting support.
- Speed Work: High-intensity interval sprints and directional changes on court lines.
Professional Development
- Simulation: Endurance training to replicate third-set match conditions.
- Injury Prevention: Specific mobility work for shoulders and ankles to handle hard court impact.
- Biomechanics: Immediate feedback on movement flaws and positioning.
About Tennis Fitness & Conditioning
Fitness with Masti: Where Hard Work Meets Fun
At Trinity Tennis Academy, fitness is part of the game, not a dull warmup you slog through. Whether you're a little kid with big dreams, a grown-up who just wants to move more, or a competitive player, our sessions mix mehnat (hard work) with masti (fun). Every drill is about energy, team spirit, and loving tennis a little more.
On-Court Cardio Drills & More
We don’t waste time on boring routines. Instead, we jump into fast-paced, game-based warm-ups, team races, and reaction games. Cardio tennis here feels like a fitness party on court - you’ll be sweating, laughing, and hitting loads of balls without even realizing it. Our approach keeps your momentum up (Momentum fast rakho) so you’re always on your toes.
Adult Tennis Conditioning & Youth Skills
Our training is tailored for everyone. Kids building a base, adults keen on staying fit, complete beginners, or tournament chasers - all get sessions focused on agility, strength, and flexibility. Expect drills with cones, lines, and footwork challenges. And yes, कमर सब की बेंड होगा अभी (Everyone’s waist will bend now) - flexibility is a must!
The Trinity Edge
Our coaches are passionate, and our head coach at Powai, Mr. Benjamin Xavier, brings top-level experience from working with Basu Shankar (ex-Indian Cricket Team fitness coach). That means our injury prevention for tennis and fitness methods are designed for real results, not just tired bodies.
Ready to get fit, play hard, and enjoy every minute?
Meet your Expert
Trinity Tennis Academy
My Story
Hey, we’re Trinity Tennis Academy. Started off in 2016, just wanted a place where anyone could play – tiny tots, grown-ups, first-timers, old hands. On our courts, you’ll hear laughter, some ‘thodi masti’ (little fun), and yeah, a bit of yelling when we push you – ‘Kamar sab ki bend hoga abhi!’ (Backs are gonna bend now!). Winning’s cool, losing’s fine, but the love for tennis? That’s forever. Biggest joy? Seeing our gang grow, running tournaments, and coaching kids who’d never get the chance.
My Work
Tennis Coaching for All Ages - We coach kids (Mini Tennis for ages 3-7), adults, beginners, pros, families – everyone’s welcome.
Fun Meets Hard Work - Our style? Mix of masti (fun) and mehnat (effort) with drills, games, and Cardio Tennis sessions.
Pickleball Coaching - We now offer Pickleball coaching for anyone keen to try something new on court.
Practice & Compete - Find players at your level, join our tournaments, and get inspired to improve your game.
Locations Across Mumbai - Courts at Bandra Gymkhana, Bandra YMCA, Emma Sports Academy Powai – come play!
