How Should Junior Tennis Players Train Off Court? A Long-Term Approach

Off-court training plays a major role in the development of junior tennis players, yet it is often one of the most misunderstood areas of junior sport.

Many young players either do too little structured training or too much of the wrong kind. Both approaches can limit performance and increase injury risk during important growth years.

This article explains how junior tennis players should train off court, what to focus on at different ages, and how to build a strong physical foundation for long-term success.

Why off-court training matters for juniors tennis players

Junior tennis is physically demanding. Even at a young age, players are exposed to repeated hitting, high training volumes, and increasing competition schedules, often while their bodies are still growing and adapting.

Without proper off-court training, young athletes are more likely to experience overuse injuries, poor movement habits, fatigue, and stalled physical development. This is why injury prevention for junior tennis players must be considered an essential part of long-term training, not an afterthought.

The goal of junior tennis fitness is not to push young players harder. It is to help them move well, stay healthy, and develop confidence in their bodies as they grow.

What junior tennis fitness training should focus on

Junior tennis fitness training should evolve alongside the athlete. A well-designed approach recognises that a child is not simply a smaller adult and that training priorities change over time.

High-quality junior tennis fitness programs focus on long-term development rather than short-term results, helping players build a foundation that supports both performance and durability.

Ages 7–10: Building movement foundations

In the early years, training should be simple, fun, and focused on general athletic development.

Key priorities include:

• Basic coordination and balance
• Running, jumping, and landing skills
• Bodyweight strength
• Learning how to move efficiently

Sessions should be short and engaging. At this stage, the goal is to develop athletic skills that transfer naturally to tennis later on.

Ages 11–14: Developing strength and control

As junior players enter early adolescence, training can become more structured while still respecting growth and development.

Key focuses include:

• Strength technique using bodyweight and light resistance
• Core stability and posture
• Speed mechanics and change of direction
• Injury prevention for shoulders and knees

This is a critical stage for learning how to train correctly and consistently, rather than chasing fatigue or intensity.

Ages 15–18: Preparing for higher performance

Older juniors often experience an increase in tennis volume, competition demands, and physical stress.

At this stage, training should include:

• Progressive strength training
• Speed and power development
• Conditioning for match demands
• Recovery strategies and load management

Structured planning becomes essential to support performance while reducing injury risk.

Common mistakes in junior tennis fitness

Some of the most common mistakes seen in junior tennis fitness include:

• Copying adult or professional training programs
• Training without progression or planning
• Ignoring recovery and rest
• Focusing on fitness without addressing movement quality

Long-term development should always take priority over short-term performance gains.

The role of structured junior tennis fitness programs

Well-designed junior tennis fitness programs provide young athletes and families with clear weekly structure, age-appropriate progressions, and education around training, recovery, and consistency.

For families without access to full-time in-person coaching, online junior tennis fitness programs can offer valuable guidance and structure, helping players train correctly while fitting around school, tennis, and family commitments.

For those seeking ongoing support, accountability, and long-term planning, programs such as the Junior Tennis Fitness Academy provide a comprehensive development pathway that evolves as the player grows and progresses.

Taking a long-term view of junior development

The most successful junior tennis players are not always the strongest or fastest at a young age. They are the ones who stay injury free, develop sound movement habits, learn how to train consistently, and enjoy the process of improving.

Off-court training should support tennis development, not compete with it. When training is structured, age appropriate, and focused on long-term progress, players give themselves the best chance to thrive both on and off the court.

A final note on timing and development

For junior tennis players between the ages of 10 and 16, there is a unique window of physical development that cannot be fully replicated later on. During these years, the body is highly adaptable, coordination improves rapidly, and good movement and strength habits can be established more easily.

This does not mean young players need to train harder. It means they need to train appropriately. When the right foundations are built during these years, players are better prepared for higher training loads, competitive schedules, and the physical demands of tennis as they get older.

As players move into late adolescence and adulthood, that window gradually narrows. Poor movement habits, gaps in strength, or repeated overload are much harder to undo later on and often show up as injuries, inconsistency, or stalled progress.

The goal of junior tennis fitness training is not short-term results. It is to use these important years wisely by developing sound movement, strength, and confidence that support long-term performance and enjoyment of the sport.

Nathan Martin 
Tennis Fitness Expert