Academy Title:Youth Tennis Player Conditioning Program
Research Article: Effects of a 6-week junior tennis conditioning program on service velocity

Youth Tennis Player Conditioning Program (From Fernandez et al. 2013)


  • Performed 3 days per week
  • 10 minute dynamic warm-up
  • 50 minute strength training:


CORE EXERCISES: 2x20 with 45s rest.

  • Crunch
  • Reverse crunch
  • Oblique crunch
  • Plank
  • Side Plank


THERABAND EXERCISES: 2x20 with 45s rest. Intensity to fatigue at end of each set.

  • Triceps
  • Rowing
  • External rotation @90 flexion
  • External rotation @90 abduction
  • Diagonal Flexion
  • Reverse Throw
  • Forward Throw
  • Wrist Flexion & Extension



  • Chest Press
  • Overhead Throw
  • Ear Throw
  • Squat Thrust
  • Overhead slam
  • Diagonal wood chop
  • Close Stance Throw


15 minutes stretching

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