Tennis Strength & Performance Program (Youth Athletes)
Train stronger. Move faster. Stay injury-free. A tennis fitness and strength and conditioning program specifically designed for 10-14 years.
CLAIM YOUR SPOT
Due to limited coaching spots, we only accept a small number of tennis athletes into this program.
Enter your details below to apply.
- TENNIS-SPECIFIC PREPARATION Every session starts with a structured warm-up designed for tennis, preparing the ankles, hips, spine, and shoulders for the demands of movement, rotation, and repeated hitting so athletes feel ready to perform, not just loosened up.
- MOVEMENT & SPEED DEVELOPMENT Each session has a clear performance focus, targeting the qualities that matter most in tennis, including acceleration, change of direction, balance, and the ability to move efficiently under pressure and fatigue.
- STRENGTH & POWER TRAINING This is not a random workout but a structured strength and conditioning program that builds lower body strength for movement, rotational power for serving and groundstrokes, and shoulder durability to handle high training volumes, with every exercise adjusted to the athlete’s level.
- RESILIENCE & INJURY PREVENTION Tennis places repetitive stress on growing bodies, so the program is designed to build resilience through controlled strength, stability, and load management, helping reduce the risk of common issues like shoulder, elbow, knee, and lower back pain.
- CONFIDENCE & PERFORMANCE As athletes get stronger and move better, they develop confidence in their body and their game, allowing them to train and compete with more consistency, handle pressure better, and perform at a higher level on the court.
Training Options & Schedule:
Train once per week, choosing either Tuesday or Wednesday at 4:30pm.
Each session runs for 60 minutes.
Term 2 starts 21st April and runs for 10 weeks at $300 for the term.
As coaches, we want tennis players to understand that the work off the court is what drives their performance on it — and that it can actually be enjoyable. As parents, you want your child to stay healthy, improve, and keep progressing in their sport, and that’s exactly what this program is designed to support.
What is the Tennis Strength & Performance Program?
The Tennis Strength & Performance Program is a structured strength and conditioning program designed specifically for junior tennis players aged 10–14.
It is ideal for players who are training regularly, competing, or starting to take their tennis more seriously and want to improve how they move, hit, and perform on court. It also suits those who are feeling the effects of higher training loads and need to build strength to stay consistent and injury-free.
The program focuses on developing the physical qualities that underpin tennis performance, including lower body strength for movement, rotational power for serves and groundstrokes, and shoulder strength to handle repeated hitting. Athletes are guided through a structured program that builds control, coordination, and resilience in a way that supports both performance and long-term development.
Sessions are coached in a small group environment where each athlete follows an individualised program and progresses at their own level. The focus is on quality movement, proper technique, and steady progression rather than just pushing harder.
The result is a stronger, more capable tennis athlete who moves better, hits with more intent, and has the physical foundation to keep improving without constantly breaking down.
