strength training for young tennis players

strength training for young tennis players

How Strength Training Improves Physical Fitness in Young Tennis Players

Tennis is no longer just a game of technical skill—it is a fast, explosive, and physically demanding sport that requires athletes to move quickly, change direction rapidly, and maintain high performance throughout long matches. For young tennis players, developing physical fitness during adolescence is especially important because this stage plays a major role in building long-term athletic performance.

A recent systematic review by Xiao et al. (2022) examined how exercise training affects the physical fitness of young tennis players aged 12–18 years . The study reviewed nine high-quality experimental studies involving 246 junior tennis players and explored different training methods such as plyometric training, high-intensity interval training (HIIT), core training, neuromuscular warm-ups, resisted sprint training, dynamic stretching, and tennis-specific drills .

The findings showed strong evidence that exercise training significantly improves speed and agility, which are two of the most important performance factors in tennis. Speed improvements were measured through sprint tests such as 5 m, 10 m, and 20 m sprints, while agility gains were observed using tests like the 505 agility test and T-drill test . These improvements are critical because tennis players constantly perform short explosive movements and quick directional changes during matches.

The review also found that plyometric training and HIIT were particularly effective for improving power and overall athletic performance. Core training helped improve balance and agility, while neuromuscular warm-up programs supported better movement efficiency and flexibility. However, the evidence for strength and flexibility improvements was limited because fewer studies focused on these areas. Results for power were mixed, and surprisingly, there was no strong evidence regarding endurance training, even though endurance is essential in long tennis matches .

One important issue highlighted by the review was the lack of studies involving female athletes. Most of the research focused on male junior players, showing a clear need for more inclusive future studies. Researchers also emphasized the importance of studying endurance and long-term training effects to better understand youth tennis development.

The main takeaway is clear: young tennis players need more than just technical practice—they need structured physical training programs that develop speed, agility, strength, power, flexibility, and endurance together. Coaches who combine skill training with evidence-based fitness programs can help young athletes improve performance, reduce injury risk, and build stronger foundations for future success.

In modern tennis, physical fitness is not optional—it is a competitive advantage.

Here is a full workout plan for young athletes (14-16 years old) from Xiao W. et al 2023

This is just a suggestion from a paper, you must ask a sports science proffesional what to do!

16-Week Exercise Progression Program

Phase 1: Weeks 1–4

Exercise	Week 1	Week 2	Week 3	Week 4
MB Wood Chop	2 × 10 reps	3 × 10 reps	3 × 15 reps	4 × 10–15 reps
Side T Plank	2 × 10 reps	3 × 10 reps	3 × 15 reps	4 × 10–15 reps
BP Compound Row	2 × 10 reps	3 × 10 reps	3 × 15 reps	2 × 10–15 reps
MB ABC Squat	2 × 10 reps	3 × 10 reps	3 × 15 reps	2 × 10–15 reps
BP Staggered-Stance Fly	2 × 10 reps	3 × 10 reps	3 × 15 reps	2 × 10–15 reps
BP Staggered-Stance CLA Row	2 × 10 reps	3 × 10 reps	3 × 15 reps	2 × 10–15 reps
Rope Circles	2 × 10–15 sec	2 × 10 sec	2 × 10 sec	2 × 10 sec
Vibration Blade Throw	Included	Included	Included	Included

Training Frequency: 3 times/weekDuration: 60 minIntensity: 60–75% 1RMRest: 30–60 sec

Phase 2: Weeks 5–8

Exercise	Week 5	Week 6	Week 7	Week 8
BP Low-to-High Chop	1 × 6 reps	2 × 6 reps	3 × 4 reps	4 × 4 reps
DB Single-Arm Diagonal Fly Rotation	1 × 6 reps	2 × 6 reps	3 × 4 reps	4 × 4 reps
BP Staggered-Stance CLA Compound Row	1 × 6 reps	2 × 6 reps	3 × 4 reps	4 × 4 reps
DB/KB Lateral Reaching Lunge	1 × 6 reps	2 × 6 reps	3 × 4 reps	4 × 4 reps
T Push-Up	1 × 6 reps	2 × 6 reps	3 × 4 reps	4 × 4 reps
DB/KB Bent-Over Single-Arm Row	2 × 10 reps	2 × 10 reps	2 × 10 reps	2 × 10 reps
X-Up	2 × 10 reps	2 × 10 reps	2 × 10 reps	2 × 10 reps
SB Rollout	2 × 20 sec	2 × 15 sec	2 × 15 sec	2 × 15 sec
Rope Circles	Included	Included	Included	Included
Vibration Blade Throw	Included	Included	Included	Included

Training Frequency: 3 times/weekDuration: 60 minIntensity: 75–90% 1RMRest: 30–60 sec

Phase 3: Weeks 9–12

Exercise	Week 9	Week 10	Week 11	Week 12
DB/KB Lateral Reaching Lunge	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
Skater	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps

Focus: Power development and explosive movement progression

Phase 4: Weeks 13–16

Exercise	Week 13	Week 14	Week 15	Week 16
BP Low-to-High Chop	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
MB Rotational Throw	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
BP High-to-Low Chop	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
MB Overhead Side-to-Side Slam	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
BP Swim	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
MB Overhead Slam	2 × 5+5 reps	3 × 5+5 reps	3–4 × 5+5 reps	4 × 5+5 reps
Single-Leg CLA Anterior Reach	3 × 10 reps	3 × 10 reps	3 × 10 reps	3 × 10 reps
Rope Circles	3 × 10–15 sec	3 × 10–15 sec	3 × 10–15 sec	3 × 10–15 sec
Vibration Blade Throw	3 × 10 sec	3 × 10 sec	3 × 10 sec	3 × 10 sec

Training Frequency: 3 times/weekDuration: 60 minIntensity: 95–100% 1RMRest: 1–2 min

Notes

• 1RM = One Repetition Maximum

• 5 + 5 = 60 sec rest between first and second exercise

• BP = Bands or Pulleys

• CLA = Contralateral Arm

• DB = Dumbbell

• KB = Kettlebells

• MB = Medicine Balls

• SB = Stability Balls

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references

Xiao W, Geok SK, Bai X, Bu T, Norjali Wazir MR, Talib O, Liu W and Zhan C (2022) Effect of Exercise Training on Physical Fitness Among Young Tennis Players: A Systematic Review. Front. Public Health

Xiao, W.; Bai, X.; Geok, S.K.;Yu, D.; Zhang, Y. Effects of a 12-Week Functional Training Program on the Strength and Power of Chinese Adolescent Tennis Players. Children 2023, 10, 635