Stage 4 of IoM’s Long-Term Athletic Development Model is titled Sport-Specific Movement. The primary goal of this stage is for competitive athletes to master the sport-specific skills required in sport so athletes can perform at their highest potential. During this stage, athletes will index high on the repetitive movements found within their sport, therefore athletes must spend adequate recovery time between physical bouts to offset the potential wear and tear that may occur. From a Strength and Conditioning perspective, athletes will transition to more multiplanar activities to meet the multiplanar demands found in sport.

This program is structured with 2 Mechanical days that focus on Movement-Based Strength and Power Training and 1 Metabolic Day that focuses on High Intensity training to help meet the high-intensity demands of Tennis.

The remaining 2 days focus on structured Recovery per the recommendations in the Stage 4 guidelines.

Athletes can integrate these sessions in any order throughout the week to accommodate their schedule so long as they have at least 2 days between strength days. Athletes can increase the weight used in their exercises so long as they demonstrate proper mechanics. Adult supervision is highly recommended for any athlete under the age of 18.