Junior Tennis Strength & Conditioning Program

Stage 1 (Ages 7-12); Resistance Band, Gym Mat, Markers/cones.  

Stage 2 (Ages 13-18); Gym Mat, Markers/Cones, Medicine Ball, Dumbbells, Gym Bench. 

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. 

Stage 1 = Ages 7-12

Stage 2 = Ages 13-18

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.

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).

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.

After you complete stage 1 you have the option to move up to stage 2 if you are 12 and above. Otherwise, you can follow our Speed, Agility, and Power Program. 

After you complete stage 2, we recommend you move to our Tennis High-Performance Program if you are 15 years or older. This is the highest level of training you will do. Otherwise, you can follow our Speed, Agility, and Power Program.

You also have the option to do a maintenance phase for either program, we have set this up in the training plans. 

We also offer personalized programs (10 weeks, 20 weeks and ongoing) contact us for more information on this.

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

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. 

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/

Yes — every Tennis Fitness program comes with a 7-day money-back guarantee. Preview the program for a full 7 days, and if it's not right for you (provided no program PDFs have been downloaded), just let us know and you'll be refunded in full, minus the PayPal or Stripe transaction fee.

Tennis Fitness offers fully online tennis conditioning programs with direct coaching support from Nathan and Giselle Martin — not just pre-recorded workouts.

Every program includes video-guided sessions, a periodised structure you follow week by week, and unlimited access to our coaches through the in-program community, with a response within 24 hours.

Programs are built for juniors, adults, over-40s, and high-performance players, and can be done on any device, anywhere.

Tennis Fitness programs are built for flexible scheduling — every program is self-guided and available on-demand, so you train on your own timeline rather than around fixed class times.

Sessions run 30–60 minutes, are accessible on any device (including our app), and come with lifetime access, so you can pause, restart, or work around travel and competition schedules without losing your program.