At Tennis Fitness, we firmly believe that strength is essential for success. Before aiming to increase speed and power, it’s crucial to establish a solid foundation of strength. For young tennis players, focusing on a strength and flexibility plan is key to setting them up for achieving their goals.
Since 2003, we’ve been dedicated to Junior Tennis Strength Training. One thing I can guarantee is that if strength training isn’t done correctly from the beginning, it can lead to problems later on, such as injuries and physical frustration that can hinder a young player’s progress.
We once had a player come to us who was frequently injured and saw us as their last hope. They were considering quitting if we couldn’t help them. After reviewing their weekly training plan and their goal of becoming one of the best juniors, we realized they were actually under-training. This lack of strength and robustness was leading to frequent injuries and poor performance in tournaments.
We developed a training plan tailored to their needs and constraints, incorporating a junior tennis strength and flexibility plan. The results were remarkable—injuries diminished, performance improved, and they are now on track to achieve their goals. We continue to reassess their plan to ensure their body handles the load effectively.
Every young player needs a structured plan to build a solid foundation and progress effectively.
Common Issues in Junior Strength Training:
- Hypermobility/Flexibility: Being excessively flexible without enough stability.
- Reduced Mobility/Flexibility: Insufficient flexibility.
- Foundational Strength: Lack of a solid strength base.
- Incorrect Training Technique: Poor technique during strength training.
- Lifting Too Heavy Too Soon: Training with weights that are too heavy for their age.
- Tennis Specificity: Doing strength training that isn’t tailored for tennis.
How to Address These Issues:
- Hypermobility/Flexibility: Follow an age-appropriate strength and stability program to build muscle strength and joint stability.
- Reduced Mobility/Flexibility: Implement a regular mobility program in the morning and a flexibility program in the evening.
- Foundational Strength: Adhere to an age-appropriate, tennis-specific strength development program. Find one here.
- Incorrect Training Technique: Use a well-designed program with technical guidance, or work with a tennis trainer to ensure correct technique.
- Lifting Too Heavy Too Soon: Avoid weights and heavy loading for players under 16 unless supervised by a professional. Focus on bodyweight exercises, resistance bands, and medicine balls.
- Tennis Specificity: Ensure the strength training program focuses on key tennis areas, such as the glutes, shoulder girdle, and core.
Weight training for players under 16 should be approached with caution. Instead, use bodyweight exercises and resistance bands.
We are passionate about helping and educating tennis coaches, players, and parents. Platforms like YouTube can sometimes present inappropriate or dangerous advice, so always ask these three questions:
- What do I need to do?
- Why am I doing it?
- How do I do it?
To address these needs, we’ve designed a Junior Tennis Strength Development Program.
Junior Tennis Strength Training Program
This program focuses on building total body strength for young tennis athletes (ages 8-18) in a safe and effective manner. It consists of three levels: 1 (beginner), 2 (intermediate), and 3 (advanced). Players start at level 1 and progress through the levels as needed. The program is designed to educate players and coaches on developing a junior tennis strength plan.
As a coach or parent, setting up a young player for success involves educating, motivating, and ensuring they perform at their best.
Start with proper technique and build a solid strength base!
Good luck!