A basic view of a standard week for competitive junior tennis

I hear this question a lot because it’s never clear how much a kid should be training in order to reach a high level in tennis. I will caveat what I am about to share to say that all players are different and some kids are able to produce effective results with a fraction of what another player can achieve, but hopefully, the notes below provide a general view of how much time most competitive junior tennis players spend on the various components of tennis. 

I will start by saying that a comprehensive training schedule for competitive junior tennis players needs to be well-rounded, focusing on on-court skills, physical fitness, mental toughness, and proper nutrition. The exact schedule will vary based on the player’s age, goals, and current level, but here’s a general framework and key components:

I. On-Court Tennis Training:

• Group Lessons: 5 times per week (90-120 minutes each). This is crucial for repetition of strokes and playing patterns, fostering competitiveness, and making techniques subconscious. Group drills help players push each other and learn in a dynamic environment Choosing the right group setting for your player can be a blog post all by itself, but suffice it to say for now that getting hits in every week with players at a similar level is a cornerstone to training. 
• Private Lessons: 2-3 times per week (60-90 minutes each). These are ideal for learning new strokes, correcting technique, and addressing specific weaknesses. The focused attention allows for deeper dives into individual needs. Will depend a great deal on the quality of coach you are able to find.
• Match Play/Competitive Training: Regular match play (practice matches and tournaments) is essential for developing tactical skills, mental fortitude, and competitive experience. Aim for 30-45 matches per year.
• Ball Feeding/Drills: Incorporate basket feeding for repetitive practice of specific strokes and techniques to build muscle memory. Good thing is that this can be done in between all of the other training activity.

II. Physical Fitness Training:

Fitness is a cornerstone of success in tennis. A well-rounded program should include:

• Cardiovascular Endurance:
  • Interval Training: Alternating between high-intensity sprints and brief rest periods to boost cardiovascular endurance and speed. Pay attention to how fast your player recovers after strong bursts of activity, and how fast the player can run a mile. I have found these metrics to be a key indicator on general cardio fitness which is critical for tennis.
  • Tennis-Specific Endurance (TSE): Drills that mimic the movement patterns and demands of a match
• Strength Training:
  • Fundamentals: Focus on core strength and the six primal movement patterns: squat, lunge, bend, pull, push, and rotate. For younger players (under 13), prioritize bodyweight exercises and resistance bands before introducing light loads (medicine balls, kettlebells, no more than 5% of body weight)
  • Unilateral Exercises: Single-leg deadlifts to address muscle imbalances and improve stability. Tennis might be a sport that creates more imbalance than almost every other sport out there, so addressing these imbalances is critical to avoid injury.
  • Progressive Overload: Gradually increase resistance and intensity as strength improves.
• Power and Explosiveness:
  • Plyometric Exercises: Box jumps and lateral bounds to improve explosive power and quickness
• Agility and Footwork:
  • Ladder Drills: Improve footwork coordination and overall agility.
  • Cone Drills: Refine lateral movements and quick changes in direction
  • Sprint Mechanics: Optimize stride length and frequency.
• Flexibility and Mobility:
  • Dynamic Stretching: Before practice (e.g., leg swings, arm circles) to warm up muscles and improve range of motion.
  • Static Stretching: After training (e.g., targeting hamstrings, shoulders, quads) to increase overall flexibility and aid recovery.
  • Yoga Poses & Foam Rolling: Can enhance flexibility and aid in muscle recovery.
• Prehab/Injury Prevention: Exercises to strengthen smaller muscles around joints and maintain proper biomechanics.

III. Mental Training:

As I have mentioned countless times in the past tennis is as much a mental game as it is physical. It is a key component to what I refer to as balanced training, and some key aspects to train include:

• Growth Mindset: Focus on learning from every experience (wins and losses). Emphasize effort and the process over just the outcome.
• Goal Setting & Journaling: Set process-oriented goals (e.g., “run for every ball,” “hit with depth”) and journal progress to track motivation and confidence.
• Visualization: Create imagined experiences of successful plays, handling pressure, and executing game plans.
• Mindful Breathing: Practice controlled breathing to calm nerves and stay present during matches
• Performance Routines: Develop consistent routines before and during points to manage stress and maintain focus.
• Emotional Management: Learn to recognize and accept emotions, and develop strategies (like controlled breathing or positive self-talk) to manage them effectively.
• Resilience: Learn to bounce back from losses and view setbacks as opportunities for growth

IV. Nutrition and Recovery:

Often overlooked, proper nutrition and adequate rest are critical for performance and injury prevention. This can be difficult as junior players approach their late teen years, and schedules get a little crazy, which can often lead to eating what is fast and convenient, rather than what is healthy. But I have seen diet play a huge role as players tend to cramp or bonk during a long day of tournament play.

• Balanced Diet: Emphasize carbohydrates (primary fuel), protein (muscle repair), and healthy fats (sustained energy). Include a variety of colorful fruits and vegetables for vitamins and minerals
• Hydration: Consistent hydration throughout the day is paramount. Drink water regularly, and consider sports drinks for matches over an hour or in hot conditions to replenish electrolytes.
• Pre-Match Meal: A balanced meal 2-3 hours before a match (complex carbs, moderate protein, small healthy fat)
• During Match Fuel: Easily digestible snacks like fruit, energy bars, or pretzels between sets.
• Post-Match Recovery: Consume carbohydrates and protein within 15-30 minutes after practice/matches to replenish glycogen stores and repair muscles. Follow up with a full meal 1-2 hours later.
• Adequate Rest: Crucial for physical and mental recovery. Overtraining can lead to fatigue, burnout, and increased injury risks.  Schedule rest days and vary training intensity.

Obviously, it should go without saying that the sheer number of hours a junior tennis player is able to dedicate to tennis is determined by age. Younger kids generally lack the focus and physicality to spend hours on end on the courts each week, but as kids get bigger, they are able to dedicate more time to it. Here are some General Guidelines for Weekly Hours (Varies by Age and Commitment):

• Ages 6-10 (Foundation Stage): 2-4 hours per week, focusing on fun and fundamentals.
• Ages 9-11: 2-3 hours daily, increasing to 4 hours in summer. Balance structured training with enjoyable play. Total 6-10 hours per week (including fitness).
• Ages 12-16 (Development Stage): 3-6 hours daily, with a shift to more intensive and focused training. Total 10-15 hours per week.
• Ages 15-18 (Performance Stage): 3-4 hours daily, 5-6 times a week, with a strong emphasis on competition. Total 12-20+ hours per week.

Other Important Considerations:

• Individualization: This is a general guide. A good coach will tailor the schedule to the specific needs, strengths, and weaknesses of each junior player.
• Balance: Avoid burnout by balancing rigorous training with rest, other sports, and social activities
• Listen to the Body: Pay attention to signs of overtraining like persistent tiredness, mood swings, or lack of enthusiasm.
• Professional Guidance: Working with experienced tennis coaches, fitness trainers, and potentially sports psychologists and nutritionists can significantly optimize a junior player’s development.