Tennis Lessons: Strength Training for Junior Tennis Players

Kids summer tennis campIt has become more and more important to implement conditioning and strength training for tennis players, even during tennis lessons for juniors and beginners. Coaches and parents have realized that to get their players and children involved and exceed in the sport, special training is necessary. Here are some important areas that should be trained before a tennis tournament or a long week or month at a summer tennis camp.

Develop Joint Flexibility

Overall strength training exercises tend to work and fortify the range of motion for major joints such as the knees, hips, and ankles. Having good joint flexibility keeps these joints strong as the muscles surrounding them are fortified, which can lead to the prevention of strain and pain in those areas. Beginning athletes and juniors should be especially concerned with ankle flexibility as it prevents stress injury through days and weeks of practice and games. If this aspect is managed and worked on through youth, it will only need to be maintained through adulthood and future athletic development stages.

Develop Tendon Strength

Muscle strength improves faster than ligament and tendon strength, and often a lack of understanding on this fact causes people to overlook the importance of strengthening the ligaments. Without proper anatomical adaptation, strength training can actually injure the tendons and ligaments of the body. For youth, especially those whose bodies are still growing and forming, it is important to include training for tendons and ligaments so they can enlarge and withstand tension and tearing.

Develop the Core

A strong core is the best foundation for your entire body, and it should be focused on in addition to the more obvious areas, such as the arms and legs. Your core acts as a shock-absorber for rebounds, jumps, and other exercises and movements done during a tennis came. It also creates balance for the body and links between the arms and legs. The key areas of the core are the abdominal muscles, back muscles, and the iliopsoas (one of the major hip muscles). The abdominal and back muscles surround the core of the body with a supportive structure of muscle bundles. The iliopsoas is an essential muscle for hip flexion and running, and it is responsible for swinging the legs forward.

Develop the Stabilizers

Larger muscles work better with strong stabilizers or fixator muscles. These muscles contract to immobilize a limb to allow another part of the body to move. If you do not have strong stabilizers, the majority of your other muscles may suffer from reduced power and a risk of injury. Time should be set aside at the beginning and the end of tennis camp to focus on stabilizer training.

Tennis Camp for Beginners: Learn from a Tennis Pro

If you want your child to benefit from a proper tennis-player development plan, consider signing them up for tennis lessons for beginners. At Bayview Village Tennis Camp, your child will benefit from working with some of the best, certified instructors in the Greater Toronto Area. Our team includes Tennis Canada-certified instructors who work to teach kids not only how to have fun but also how to play smart and safe. Even beginning tennis students will have a great time as they get the attention and training they need and the support and encouragement to boost their confidence. If you’re looking for a place for your child to learn to play tennis near you, call us at (905) 889-7293 or e-mail

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Peter Nielsen

Peter Nielsen, a certified O.T.A Level III coach, has successfully worked with juniors at all levels of the game, from grass roots to the international level. A National Senior Champion himself, Peter was employed as a National Coach by Tennis Canada, as the Head Coach of the Central Region High Performance Program. Peter currently ranks 321st in the world for Men 50 and over.