The most common question we get asked as tennis strength and conditioners is, "When can my daughter or son, start tennis strength training and what strength training should we do?"
One of the biggest misconceptions people make is to train young tennis players like they would an adult.
Tennis training for kids should be totally different than for adults.
This can be dangerous and often leads to tennis injuries. Players under the age of 16 should steer away from weights and heavy loading. Alternatively, they should use body weight exercises, resistance bands and medicine balls (5-10% of their body weight).
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 program progress.
Performing these basic fundamental strength exercises on a regular basis will give young tennis players a great platform to build on in the future, educate them on good functional biomechanics and help prevent tennis injuries.