Tennis Fitness for Kids

In recent months, we've observed a troubling trend: young tennis players as young as 12 are experiencing severe injuries such as rotator cuff tears, elbow tendonitis, and stress fractures in the shoulders and lower back. Increasingly, these young athletes are struggling with insufficient flexibility, stability, and strength.

As parents, coaches, and players, it’s essential to understand:

There’s no quick fix. A solid tennis fitness development plan is crucial from the start. Without it, young athletes are at risk of serious, long-term injuries.

With over 20 years of experience working with tennis players, we saw it firsthand, working at the Sanchez Academy in Spain and now working predominantly in the youth tennis strength and conditioning space.

Our aim isn’t to assign blame but to emphasize that finding the right tennis fitness plan for juniors can be challenging. There’s a lot of conflicting information online, and locating an experienced youth tennis trainer is often difficult.

The focus should be on education and attitude. Understanding proper techniques and maintaining consistency is key to injury prevention.

That’s where we come in. Our mission is to educate you about effective tennis fitness strategies, and then it’s up to you to implement them!

Common Mistakes in Tennis Fitness for Kids

Before designing an effective tennis fitness plan, it's important to address these 8 common mistakes young players make:

1. Hyper Mobility/Flexibility: Excessive flexibility without adequate stability and strength around joints can lead to joint instability. It's crucial to strengthen the stabilizing muscles to support joints, not just the larger muscle groups.

2. Reduced Mobility: Limited joint mobility can result in joint dysfunction and injuries like tendonitis. Many young players lack basic mobility, such as the ability to touch their toes.

3. Foundational Strength: A strong foundation is essential for power development and injury prevention. Many players lack the strength needed to handle the physical demands of tennis. Strength training can start as early as 8 years old.

4. Copying Exercises: Performing exercises without understanding their purpose or proper form can be harmful. It's important to know the correct repetitions, sets, and loads to ensure safety and effectiveness.

5. Incorrect Lifting Technique: Poor techniques learned at a young age can lead to long-term issues. Correct form is essential for preventing future problems.

6. Lifting Too Heavy Too Soon: Young athletes should avoid heavy weights designed for adults. Excessive loading can lead to long-term complications and poor technique. Seek out a qualified tennis trainer who can provide age-appropriate programs.

7. Tennis Specificity: Training should be tailored to the specific demands of tennis. A junior tennis fitness program should include exercises that mimic the sport’s movements, such as change of direction and rotation.

8. Inappropriate Coaching: Coaches without strength and conditioning expertise may inadvertently use improper techniques and loads, putting young players at risk. Ensure that training is conducted by qualified professionals.

Designing a Tennis Fitness Development Plan for Kids

Here’s how to effectively address these issues and design a successful tennis fitness program:

1. Conduct Tennis Testing and Assessing: Begin with a Functional Movement Assessment (FMS) to identify weaknesses in mobility and stability. This assessment helps create a personalized fitness plan.

2. Improve Tennis Mobility/Flexibility: Address any limitations in flexibility and mobility to prevent compensations and breakdowns. A comprehensive plan for mobility and stability should be the first step.

3. Ensure Correct Technique and Form: Young athletes should master the 6 primal movement patterns—Squat, Lunge, Bend, Pull, Push, Rotate—before progressing to lifting loads. Proper technique is foundational.

4. Enhance Tennis Stability: Focus on strengthening the smaller stabilizing muscles around joints for long-term athletic longevity. Start with inner muscles and gradually progress to larger ones.

5. Build Tennis Strength: Begin with basic stability and strength exercises appropriate for their age. Progress gradually, such as moving from static lunges to multi-step lunges with added load.

6. Implement a Tennis Fitness Program: Find a qualified tennis trainer for kids, either locally or online at MembersTennisFitness.com. Start a specific, consistent fitness program designed for young athletes.

By addressing these common mistakes and following a structured tennis fitness plan, young tennis players can build a strong foundation, reduce injury risk, and set themselves up for success on the court.

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