Junior Tennis Programs Bundle

Junior strength and conditioning:

• Resistance Band
• Gym Mat
• Markers/cones
• Medicine Ball
• Dumbbells
• Gym Bench.

Testing Program:

• Tape measure x 1
• 30cm ruler x 1
• Exercise mat x 1
• Tennis Balls x 2
• Stop watch x 1
• Skipping rope x 1
• Markers/cones x 6
• Tennis racket x 1

Ages 7-18

Yes, 100%, we designed these programs to work for individuals and small groups (2-4 players). Please note that only one person will have access to each account (purchased program).

After you complete Tennis Fitness Testing, Junior Strength and Condoning Stage 1 & 2, 28 Day Resilience Program, and Yoga, mobility and flexibility we recommend you contact Tennis Fitness Team and see if you qualify for the personalised program (Tennis Fitness Academy)

Stage 1 is aimed at the younger player aged 7-12 years. It introduces players into the tennis training environment. They learn how to train in multiple areas of strength, agility, flexibility, and fitness, specific for the young tennis athlete. There are no lifting of weights in this stage.

Stage 2 is aimed at the 13-18 year old player. It is a progression from stage 1. Following similar training areas, with a step up in intensity, length of sessions, and the inclusion of lifting weights (when appropriate) stage 2 is designed to challenge the motivated young athlete.

We have designed this program keeping in mind young players have time constraints and busy schedules. There are several training plans you can follow, so pick the one that suits you best. You have the option to commit to as many sessions a week as you feel is appropriate. So you can commit to what you know you can do.

We’re here to support you every step of the way. Simply ask your questions within the program, hit send, and you’ll receive a response within 24 hours at the latest. Our goal is to ensure you feel fully supported throughout your journey.

The programs include videos, PDF files, and some graphics. You have unlimited online lifetime access. They can be viewed on all electronic devices (computers, smartphones, and tablets). We have spent time and money making sure these programs are user-friendly! Alternatively, you can also access the programs on our app.

Including your warm-up and session time, you will get through each session in 30 - 60min, depending on the workout.

There are lots of common myths around juniors lifting weights. If young players are careful, get instruction from a qualified professional and work within their physical capabilities they will have no issues.

We recommend that all young players get technical guidance following the strength program from a qualified sports trainer, at least for a few sessions. As explained in the videos players need to make sure they can first perform the exercises technically correct, then they can gradually add load into the lift.

This is the safest way to work with weight. They need to always lift using a load they can perform the repetitions with good technique. I find this article on strength training to be a good resource for parents, players, and coaches -

https://www.mensjournal.com/health-fitness/how-young-too-young-start-lifting-weights/