📅 30-Day Fitness Calendar
Assess, train a month, re-test, level up. Fitness that grows with your kid.
The 5-minute fitness assessment
Six simple tests set your kid's starting level (1–5). No special gear — a stopwatch, a wall, and a tape measure. Warm up first, rest 1–2 minutes between tests, and keep it fun.
Forearms on floor, body straight. Time until form breaks.
Back flat on wall, knees at 90°. Time until you slide or stand.
Best of both legs, eyes open. Time until you wobble off.
Full or kneeling — knees down is fine under 10. Count good reps.
Two lines ~3 feet apart. Shuffle side to side, tap each line. Count taps.
Feet together, jump forward. Measure heel to start line, in inches.
Medical disclaimer: This assessment and plan are general fitness information, not medical advice. Check with your pediatrician or a qualified coach before starting. Stop any test or exercise that causes sharp pain — and never train through joint pain.
Build the 30-day plan
Results tracker
Take the assessment above or generate a plan to start tracking. Everything saves on this device.
–LEVEL
Level-up checklist
Monthly re-test
Re-do the six baseline tests, enter the new scores, and we'll check both requirements. Scoring a re-test closes the current month — then generate next month's plan at your new level.
Progress over time
Level history
How the program works
- Assess — six tests set your starting level (1–5), scored for your age.
- Train — a 30-day plan built for your level. Under 10: play-based games, no structured loading. Ages 10–14: bodyweight foundations. 15+: progressive strength.
- Level up — finish 80%+ of scheduled days and beat your level's re-test benchmark to unlock the next level: more volume, new exercises, shorter rests, trickier drills.
- Every 7th day is lighter by design. Re-test monthly and the plan rebuilds at your new level.
Want the full guide — warm-ups, cool-downs, injury prevention? Read the Tennis Fitness hub.