Tennis Fitness

Slow movement on court is not a technique problem.

If your junior is always late to the ball, the standard advice is to watch the ball better, prepare earlier, move their feet more. The technique gets adjusted over and over. The movement speed doesn't change. Because movement speed cannot be coached — it has to be trained.

Speed and physical development is a separate discipline from tennis technique. A junior who hasn't built strength, hasn't trained acceleration, and hasn't developed the physical habits that produce fast movement will remain slow no matter how many lessons they take.

Fix the physical foundation first. Everything else on court gets better as a result.

Start your junior's free 14-day trial at Tennis Fitness Academy — no contracts, no payment details needed.

Comment "TRIAL" and i'll send you the link.

This is what's inside the Junior Tennis Strength and Conditioning Program — and why thousands of families around the world use it.

Most junior players only train on the court. No structure off it. No strength work. No speed and agility foundation. No injury prevention. Just lessons and matches — until the body starts breaking down or the rankings stop moving.

This program changes that.

Built for ages 7 to 18 across two stages. Stage 1 for ages 7 to 12. Stage 2 for ages 13 to 18. Inside you'll find strength and core sessions, power training, speed and agility foundations, endurance conditioning, mobility and flexibility work, injury prevention, warm-up protocols, tournament preparation plans, a training diary, a monitoring sheet, and the Building a Tennis Champion eBook.

20 to 40 minute sessions. Two to three times a week. Works at home, at the gym, on the road during tournaments. No subscriptions. One-time payment. Lifetime access.

This is the exact development system used with world-class juniors and 5 World No.1 players — made accessible for every junior tennis family.

4 warm up exercises that reduce injury — and most juniors skip every single one.

Skipping the warm up before a match or training session is one of the most common mistakes we see in junior tennis players. The body isn't prepared, the muscles aren't activated, and the nervous system isn't switched on — and that's when injuries happen and performance suffers from point one.

These 4 exercises take less than 5 minutes and make a measurable difference to how your junior moves from the very first point.

Save this and add it to the start of every session this week.

Comment "WARM UP" and i'll send you our Free Tennis Warm Up Program.

Jannik Sinner and Novak Djokovic last year 🔥

🎥

Your junior's serve is weak because they're not doing this.

These medicine ball exercises are one of the most direct ways to build the rotational power behind a heavy serve and explosive groundstrokes.

What to focus on:
→ Back straight, arms extended
→ Rotate only as far as feels natural — over-rotating throws you off balance on court
→ Drive through the hips on every movement
→ Controlled catch and repeat

Every movement in this session mirrors what happens on court — hip loading, trunk rotation, arm extension and release. Train this three times a week and you will feel the difference in your shots within weeks.

Comment "Medicine Ball" and i'll send you the link of our Medicine Ball Program

This band workout targets the core and trunk area.

10 minutes. A resistance band. Do it three times a week.

Your core will thank you in six months.

Save this.

⬇️ Commetn “CORE” and i’ll send you Free Tennis Core Workout