Tennis Fitness Testing | Tennis Training | – Tennis Fitness


I need to share some easy workout routines with you right now that I’d anticipate a 13-18 12 months previous tennis participant to do throughout the targets I’ve set. I’m not saying a participant “Gained’t make it” in the event that they don’t hit the targets.

I’m saying these are some tips to see how your gamers are monitoring and consider areas they should work on. Identical to getting your complete construction balanced (hitting quantity, tennis health coaching, restoration, vitamin, and so on), we want to verify gamers are bodily balanced inside what we name our Martin Technique 9 threads.

In case you work with gamers beneath 18 years of age, you understand how onerous it may be to handle their progress. Getting their on-court quantity proper, coordinating their Tennis health coaching is difficult, then we have to take a look at – sleep patterns, tennis psychological health, hydration, vitamin, social components, stress ranges, actually the record goes on.

All these areas play an element in how rapidly a participant progresses. Having been a tennis health coach for over 20 years (exhibiting my age).  I’ve solely ever come throughout a couple of coaches and oldsters who perceive this and who’ve gotten it proper.

A variety of coaches and oldsters really feel it’s only a matter of hitting tennis balls and all the pieces else will type itself out. I’ve discovered the alternative to be true.  Get as many areas balanced as potential and the hitting of balls and profitable of matches shall be each simpler and extra fulfilling.

I encourage you to take a broader strategy to the event of younger gamers.

There’s a complete room stuffed with conversations, plans, and strategies to assist get this proper, in actuality, each coach, father or mother, and participant could have their tackle what it takes to make it.

The fantastic thing about sport is you can attain the highest following totally different paths. For my part, so long as you might be doing work in all the precise areas and never spending all of your time in a single, you might be giving your self an opportunity to succeed in your potential.

So you might be right here studying this as a result of you have an interest in Tennis Health Coaching, probably you need to achieve some data, get some motivation or assist somebody out. That’s nice! You might be in the precise place!

Under you will notice a spread of workout routines that we will use to determine if a participant is bodily on monitor to succeed in their potential. There are targets to accompany the workout routines.

You will notice that these workout routines differ from endurance, pace, and agility, flexibility to strength-based. We need to be sure our athletes are monitoring in a balanced projection.

I’d anticipate from a bodily perspective gamers aged between 13-18 years of age with common power and conditioning ranges to have the ability to perform these workout routines throughout the targets I’ve set. If not, we now have some work to do!

Please word these train targets are set for the common athlete, center of the pack. The targets could also be simply attainable for some gamers and out of attain for others.

In case you can hit them, that’s nice, you might be doing effectively. If you’re falling brief, click on right here and get in contact with us for some steering.


Tennis Health Checks For Children 

Right here we go!

  1. 1.2 Km Endurance Take a look at

Assessing – Cardio conditioning (endurance)

Run 44 lengths of the tennis court docket repeatedly as quick as potential (operating from one finish of the court docket to the opposite finish counts as 1) You should get one foot previous the road at every finish. Alternate what foot you push off every finish.

Goal –

Ladies Ages 13-15 =  6.20 min

Ladies Ages 16-18 = 5.50 min

Boys Ages 13-15 = 5.50 min

Boys Ages 16-18 = 5.10 min


  1. Broad Leap

Assessing – Decrease physique energy.

Stand behind any line on the court docket. Leap out so far as potential. Your purpose is to leap out so far as potential. Have 5 makes an attempt. Use a tape measure to learn the space.

Goal –

Ladies Ages 13-15 = Leap personal Top in cm + 10cm

Ladies Ages 16-18 = Top + 20cm

Boys Ages 13-15 = Top + 20cm

Boys Ages 16-18 = Top + 30cm 


  1. 6 level Agility Drill

Assessing – Normal pace and agility.

Carry out the drill as set out within the picture. Your purpose is to do the drill as rapidly as potential. Use a stopwatch to time the drill. Have 2 makes an attempt on the drill.

Goal –

Ladies Ages 13-15 = Beneath 20 seconds

Ladies Ages 16-18 = Beneath 18 seconds

Boys Ages 13-15 = Beneath 18 seconds

Boys Ages 16-18 = Beneath 16 seconds 


  1. Bar Dangle

Assessing – Measures higher physique power and endurance, significantly grip power.

Carry out the drill as set out within the picture. Your purpose is to carry onto the bar so long as potential. Use a stopwatch to time. Have 1 try on the train.

Goal –

Ladies Ages 13-15 = 40 seconds

Ladies Ages 16-18 = 60 seconds

Boys Ages 13-15 = 50 seconds

Boys Ages 16-18 = 80 seconds



  1. Lunge Isometric Maintain

Assessing – Decrease physique power and endurance.

Carry out the drill as set out within the picture. Your purpose is to carry the place so long as potential. Use a stopwatch to time. Do 1 set on both sides.

Goal –

Ladies Ages 13-15 = 50 seconds

Ladies Ages 16-18 = 70 seconds

Boys Ages 13-15 = 50 seconds

Boys Ages 16-18 = 70 seconds


  1. Toe Contact

Assessing – Hamstring and decrease flexibility.

Carry out the drill as set out within the picture. Your purpose is to the touch your toes and maintain your fingertips there for five seconds.

Goal –

Ladies Ages 13-15 = Contact Toes (maintain for five seconds)

Ladies Ages 16-18 = Contact Toes (maintain for five seconds)

Boys Ages 13-15 = Contact Toes (maintain for five seconds)

Boys Ages 16-18 = Contact Toes (maintain for five seconds)



Upon getting accomplished these workout routines it is going to give a basic thought of the place your participant is at and the way they’re monitoring.

There could also be some areas that stand out as an actual weak point, I’d advocate specializing in these as a place to begin. We provide a spread of tennis health coaching on-line applications to assist enhance particular areas, whether or not that be Pace and Agility, Flexibility, Energy, or Energy.

You may examine them out right here.

It’s good to do the above workout routines each 4 months to watch a participant’s bodily standing.

We shall be launching a “Tennis Health Testing Program” by the tip of the 12 months. It is going to be a way more detailed and informative approach to assess and monitor a participant’s improvement.

Maintain your eyes open for it!


Maintain secure!


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