When Should Young Players Start Tennis Strength Training?

Tennis is one of the most played sports by young people globally. So it is important to have the right information getting shared around. Over the past 20 years, a very common question we have been asked as tennis strength and conditioners is, "When can my child, start tennis strength training, and what strength training should they do?"

To build a physically resilient, powerful, and great mover, you need to have a sound strength base, no matter the age, it should be the focus. Strength training should never stop no matter our age, it is the one constant training element that needs to be evolving. Players are never too young to start also! 

Today I want to share some knowledge on what we have found to be the best ways to get young players to develop their strength, in a safe and effective way. This is a big topic that requires lots of information, so what I have done is incorporate some links to help you navigate your way through this process and also give you some options on getting the right program started.

 

When Should Young Players Start Tennis Strength Training?

A concern for us has always been people training young tennis players as they would train an adult. This can lead to injury and generally discourages young players as they get overwhelmed technically and can get pushed too hard physically. 

Tennis training for kids should be different than for adults. The focus for young athletes should be on building the foundation; sound technique development, healthy mobility ranges of joints, muscular strength gains, and body awareness. Once we have these things in place we can start to load a young athlete. 

If we have not developed the foundation well enough and start getting young players doing too much too soon, it can be dangerous and often leads to tennis injuries. Players under the age of 16 should steer away from weights and heavy loading unless they are ready. Even players 16 years and above need to be cautious with their strength training, some players are physically under-developed and with no training experience they can be setting themselves up for injury. 


At ‘Martin method Tennis Fitness' we recommend all young players aged 16 and under start out by performing these 6 fundamental movement patterns - Lunge, Squat, Bend, Pull, Push, and Rotation. When young players can consistently complete all the 6 movement patterns, with good form, only then should their tennis programs progress.

We initially get young players holding certain positions (6 fundamental patterns, plus others) for set periods of time, we call this isometric training and it is a great way to get players in the right position so they can build better awareness of where they need to be whilst doing an exercise.

Isometric training is also really effective at fatiguing muscle whilst in a technically sound position. These 2 areas are important to focus on when training young players, if we can get them in the right positions and they understand what those positions are, then we challenge the muscles strength capacity, then this helps us achieve what we are striving for; sound technique development, muscular strength gains, and body awareness. 

We always encourage tennis kids to follow a full-body tennis mobility program prior to doing their strength program. This opens up joint range throughout the body, we focus on the major mobility joints (ankles, hips, thoracic spine, shoulders). Once this is achieved we can then get players into better positions that can then be challenged and strengthened more effectively. It is how we complete the process of developing a mobile and strong young tennis player. 


If you are looking for the right guidance and tennis fitness programs, that are age-specific and tennis-based, you need to review our junior tennis programs. 
Junior tennis strength exercises need to be performed on a regular basis in order to build the right platform. The exercises need to be age-appropriate, specific for tennis, and have a progression pathway.  We offer this in our junior programs, we have created these programs because we know how important it is to get right! 

Tennis Fitness developed a Strength Training Development Program that has 3 levels. Start at level 1 using bodyweight exercises, then level 2 you will be using resistance bands, whilst progressing to level 3 using weight equipment.

Use code JSD10 at checkout to get your $10 discount.
Go here to get your program

We are here to help, so please get in touch with any other questions or for further guidance in this area. 

 

 

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NEW BLOG COPY

A Practical Guide for Parents and Coaches

Strength training is not just for adult athletes.

When introduced appropriately, strength training can be an important part of a young tennis player's long-term development.

But that doesn't mean putting a young player under heavy loads or asking them to train like an adult.

The better question isn't simply:

“How old should my child be before they start strength training?”

It's:

“What type of training is appropriate for their age, development, experience and ability?”

For young tennis players, the goal should be to build a strong physical foundation that supports their tennis — while allowing them to develop progressively as athletes.

 

What Does Strength Training Mean for a Young Tennis Player?

When many parents hear “strength training,” they immediately think of barbells, heavy weights and bodybuilding.

That's not what junior strength training needs to look like.

For a young player, strength training can include learning how to:

• Squat
• Lunge
• Push
• Pull
• Brace
• Rotate
• Land
• Jump
• Balance
• Control their body through different movements

Bodyweight exercises, resistance bands, medicine balls and appropriately selected external resistance can all have a place in a progressive training program.

The emphasis should be on movement quality, control and gradual progression.

These fundamental movements provide the foundation for more advanced strength, speed and power training as the player develops.

 

So, When Should Young Players Start?

There isn't one universal age at which every young tennis player should begin the same type of strength training.

Children develop at different rates.

Their training experience, physical development, movement ability and ability to follow instructions all matter.

For younger players, training may focus primarily on:

Movement → Coordination → Balance → Body control

As players become more experienced, training can progressively introduce:

Strength → Speed → Power → Sport-specific physical qualities

The important part is that the training develops with the player.

 

Start With the Foundation

Before worrying about how much weight a young player can lift, ask:

Can they control their own body?

Can they:

• Land with control?
• Squat with good technique?
• Lunge and maintain balance?
• Move in different directions?
• Control their trunk?
• Stabilise on one leg?
• Coordinate their arms and legs?
• Follow basic movement instructions?

These abilities provide a foundation for more advanced training later.

A young athlete doesn't need to rush through this stage.

Good movement is something worth developing before simply adding more load.

 

Strength Training Isn't Just About Getting Stronger

For tennis players, strength is useful because tennis requires players to repeatedly produce and control force.

A player needs to:

• Push off the ground
• Accelerate toward the ball
• Stop and decelerate
• Change direction
• Stabilise during strokes
• Produce force through the legs and hips
• Transfer force through the trunk
• Maintain control throughout the movement

So junior strength training shouldn't exist separately from athletic development.

The bigger goal is to help the player become a better mover and develop as an athlete.

 

What About Speed and Power?

Strength is only one part of the picture.

As a young player develops, their physical training can also include speed and power.

Think about the relationship:

Strength → Force

Power → Force produced quickly

Speed → Moving quickly

Tennis requires all of these qualities.

But they don't necessarily need to be developed through the same exercises or at the same stage.

A young player may first need to learn how to control a landing before being asked to perform more advanced jumping exercises.

They may need to develop basic strength before progressing to more demanding power exercises.

That's why progression matters.

 

How Should Junior Strength Training Progress?

A simple way to think about progression is:

Stage 1 — Learn to Move

Focus on:

• Fundamental movement patterns
• Balance
• Coordination
• Body awareness
• Landing mechanics
• Basic stability

Stage 2 — Build Strength

Introduce progressively more challenging exercises and resistance while maintaining good technique.

As players become ready for more structured training, the Junior Strength Development Program provides a progressive approach to developing strength and core fitness.

Stage 3 — Develop Speed and Power

Once the player has an appropriate foundation, training can become more explosive.

This may include:

• Jumps
• Bounds
• Medicine ball exercises
• Explosive movement drills
• Speed and agility work

Stage 4 — Apply It to Tennis

The physical qualities developed in training can then support the demands of tennis:

Accelerate → Brake → Change direction → Hit → Recover → Repeat

The exact progression will depend on the individual player.

 

Does Strength Training Make Young Tennis Players Slow?

This is a common concern.

But strength training itself isn't what determines whether a player becomes faster or slower.

How the training is designed matters.

Young players shouldn't simply perform large amounts of slow, heavy training and expect that alone to develop their tennis movement.

A well-rounded athletic program can include:

Strength + Speed + Power + Agility + Movement

The goal is not to choose one quality and ignore the others.

It's to develop the physical qualities that support the player's overall athletic development.

 

What Should Parents Look For?

If you're a parent looking for strength training for your young tennis player, don't focus only on:

“How much weight can they lift?”

Look for a program that considers:

 

Age and development

Training should be appropriate for the player's current stage.

Technique

Exercises should be taught and performed with appropriate control.

Progression

The player should gradually progress rather than constantly jumping to more difficult exercises.

Variety

Tennis requires more than one physical quality.

Tennis demands

Training should ultimately support the movements and physical demands of the sport.

Long-term development

The goal isn't simply to make a young player tired.

It's to help them develop over time.

 

Don't Develop Just the Tennis Player

A young tennis player isn't only a tennis player.

They're an athlete who is still developing.

That's why their training should help them develop:

Movement.

Strength.

Coordination.

Speed.

Power.

Balance.

Body control.

The goal isn't to replace tennis practice.

It's to develop the athlete alongside the tennis player.

As players progress, a more complete Junior Strength & Conditioning Program can help develop a broader range of physical qualities.

 

The Bigger Picture

Junior development shouldn't be about trying to make a young player perform like an adult as quickly as possible.

It's about building the qualities they can continue to develop as they grow.

That means:

Learn to move.

Build the foundation.

Develop strength.

Develop speed and power.

Apply those qualities to tennis.

Progress over time.

The best training plan isn't necessarily the one that makes a young player work the hardest.

It's the one that helps them develop appropriately, consistently and progressively.

 

Final Takeaway

So, when should young tennis players start strength training?

The answer isn't simply a number.

Young players can begin developing strength-related qualities through age-appropriate movement, coordination, body control and progressive resistance training, with the exact approach changing as they develop.

The goal is not to rush them into advanced training.

The goal is to give them the physical foundation they need to become stronger, faster, more powerful and more capable tennis players over time.

Build the athlete.

Then build the performance.

 

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Want to help your young tennis player build a stronger athletic foundation?

Our Free Junior Strength Program is designed to give young players a structured place to start developing their physical abilities alongside their tennis.

Get the Free Junior Strength Program →