Tennis Training for Kids
Sep 28, 2024
Why Structured Tennis Training is Crucial for Kids
As tennis trainers with over 20 years of experience, one area we've dedicated ourselves to is training tennis for kids. Educating and motivating young players on the importance of structured tennis training is key to helping them become smarter athletes, more physically robust, and better prepared for their future in the sport.
We've witnessed the incredible transformation of young players firsthand, both in-person and through our online tennis fitness programs. There's nothing more rewarding than seeing a young player achieve their physical best and eventually become self-sufficient in managing their training.
So, how important is following a structured tennis strength and conditioning plan for young players? As seasoned professionals with our fingers on the pulse of youth tennis, we see the trends, challenges, and best practices every day.
Whether you're a young player, a parent, or a coach, understanding the standards of tennis training and structure needed to maximize growth and competitiveness is essential. It’s not about piecemeal efforts or following random advice. To truly excel, you need expertise and a well-thought-out plan. The good news? We have some expert tips and a proven tennis training structure to help you! Keep reading to learn more.
Common Mistakes in Tennis Training for Kids
Many young tennis players engage in fitness activities like sprints, agility drills, push-ups, and burpees. However, these training sessions are often unstructured and lack a clear purpose. This can lead to overtraining, undertraining, or performing drills that are either too advanced or not specific to tennis. Does this sound familiar?
When we talk about developing a "Tennis Athlete," we need to consider how they move, recover, and perform on the court. A comprehensive tennis training plan is essential for success. Unfortunately, while some players around the world are nailing their tennis training, many others fall short. This isn’t a scare tactic; it’s the truth. We’re here to motivate and guide you to do the right things consistently.
So, where do you stand? Are you following a structured tennis training plan and seeing great results, like improved physical fitness and being injury-free? Or are you struggling with frequent injuries, sluggishness on the court, or fatigue?
Below, we outline 10 key areas young players need to focus on to train effectively for tennis. These tips will help ensure they feel good, stay injury-free, and perform at their best on the tennis court.
Tennis For Kids - Training Tips
1. Tennis Fitness Testing and Assessments
Why It Matters: Regular testing and assessments provide an overview of a player’s physical condition, highlighting muscle imbalances, tight areas, strengths, and weaknesses. This helps set specific goals for improvement.
Common Mistake: Many players skip testing altogether, leaving them unaware of their starting point or what needs to be improved.
Solution: Incorporate basic tennis fitness testing for players aged 12 and above. This will help identify areas that need work. Our Junior Tennis Strength & Conditioning Program includes comprehensive testing and assessments.
2. Effective Tennis Warm-Up
Why It Matters: A proper warm-up prepares both the body and mind for tennis, ensuring players are ready to perform from the first ball.
Common Mistake: Most players perform a lackluster warm-up, taking up to 15 minutes to get into the game. They also miss key components of a comprehensive warm-up.
Solution: Educate players on the benefits of an effective warm-up, including cardio, mobility, activation, and sport-specific exercises. Our junior programs include detailed tennis warm-up protocols.
3. Importance of Flexibility in Tennis
Why It Matters: Following a structured flexibility program helps prevent injuries by maintaining muscle length and balance, enabling smooth movement on the court.
Common Mistake: Many young players neglect stretching and mobility training, or do it incorrectly, which can lead to muscle imbalances and injuries.
Solution: Implement a consistent mobility plan (pre-exercise) and a tennis stretching plan (post-exercise). Our junior programs include essential mobility and stretching routines.
4. Developing Tennis Power with Medicine Balls
Why It Matters: Understanding how to transfer body weight and shift load safely is crucial for generating power on the court.
Common Mistake: Without proper guidance, players often use incorrect techniques, leading to ineffective or even harmful movement patterns.
Solution: Teach players the basics of medicine ball exercises, focusing on proper technique before progressing to more advanced drills. Our Stage 2 Junior Program includes a specialized tennis power medicine ball program.
5. Tennis Fitness Conditioning for Kids
Why It Matters: Fitness conditioning improves resilience and prepares players for the high-intensity demands of tennis.
Common Mistake: Many young players don’t engage in specific conditioning outside of regular practice, or they don't push themselves hard enough during training.
Solution: Incorporate tennis-specific conditioning drills at least once a week. Our junior programs include targeted drills to help players push their physical and mental limits.
6. Mastering Agility and Footwork for Tennis
Why It Matters: Isolated agility and footwork training improve coordination, foot speed, and overall movement efficiency on the court.
Common Mistake: Players often lack intensity, focus only on linear running, or don’t understand the purpose of each drill.
Solution: Emphasize high-intensity, multi-directional drills that are specific to tennis. Our junior programs include detailed instructions for effective agility and tennis footwork training.
7. Building Power Through Plyometrics
Why It Matters: Plyometric training enhances a player’s dynamic capabilities on the court, improving explosiveness and agility.
Common Mistake: Players often perform too many low-intensity repetitions or fail to balance bilateral and unilateral drills, which are crucial for tennis.
Solution: Ensure players work at the right intensities with the correct exercises. Our junior programs include comprehensive tennis plyometric training.
8. Strength Training for Young Tennis Players
Why It Matters: Strength training is essential for injury prevention, improved range of motion, and faster recovery. We believe strength is KING!. It enhances power, speed, and agility on the court.
Common Mistake: Many young players either avoid strength training altogether or perform exercises that are unsuitable for their age, increasing the risk of injury.
Solution: Implement a structured, age-appropriate strength training plan. Our junior programs offer expertly designed tennis strength training routines.
9. Understanding Tennis Mechanics
Why It Matters: Developing strength, coordination, stability, and control through proper movement mechanics is crucial for a player’s growth and performance.
Common Mistake: Most young players lack education in basic movement principles, which can hinder their development.
Solution: Incorporate fundamental mechanics exercises into training, such as pulling, pushing, squatting, lunging, bending, and rotating. Our online tennis programs include these essential exercises.
10. Preventing Tennis Injuries
Why It Matters: Injury prevention is vital for keeping players on the court and performing at their best. Young players are particularly vulnerable due to their developing bodies.
Common Mistake: Players often overlook injury prevention exercises or fail to focus on specific target areas, leading to recurring injuries.
Solution: Perform tennis injury prevention exercises twice a week, targeting vulnerable areas like shoulders, lower back, hips, and ankles. Our junior programs include a bonus injury prevention plan.
Setting Up Young Tennis Players for Success
We've covered the critical areas young players need to focus on to train effectively for tennis. These insights are based on years of experience and are designed to help set up young players for a happy and healthy career. We encourage everyone to follow our advice and consider enrolling in one of our Junior Tennis Strength and Conditioning Programs, specifically built to address the areas discussed above. This is the best way to ensure young players reach their full potential.
