I am creating a strength and conditioning workout for players I coach. They may play close to 10 hours tennis a week and are aged between 10 and 13 so I'd like to set them up with a plan they can do at home 2/3 times a week. I'm not qualified in this area, nor will I be supervising them, I can only assess their technique in individual lessons and if I'm happy let them go at it. This is what I can think of putting together so far. Bodyweight squats 10X5 Bear Crawl 10 metres Bodyweight lunges 10X5 Spiderman Crawl 10 metres Push Ups 10X5 Russian Twist 10 touches each side X3 sets Skater Jumps 10X3 I'm looking to create a general basic programme for this age group that requires no equipment and can be done in the space of a bedroom for example. Any ideas or good exercises you would recommend?