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At IMG Academy, strength and conditioning is a core part of tennis development for student-athletes in boarding school programs and camps. This training helps players build power, reduce injury risk, and perform at a higher level, both now and in the future.
What Is Strength and Conditioning in Tennis?
Strength and conditioning is a structured training approach designed to improve an athlete’s physical abilities so they can perform better and stay healthy in their sport.
For tennis players, strength and conditioning focuses on:
- Building total-body strength and power
- Improving speed, agility, and movement efficiency
- Increasing endurance for long matches
- Reducing the risk of overuse injuries
Unlike general fitness training, tennis strength and conditioning is sport-specific, meaning exercises and drills are chosen to match the movements and demands of tennis.
Key Benefits of Tennis Strength and Conditioning
- Harder serves and more powerful strokes
- Faster movement and quicker direction changes
- Better balance and body control
- Improved endurance for long matches
- Reduced injury risk
- Long-term athletic development
Why Tennis Strength Training Matters for Young Athletes
Many young tennis players train primarily by hitting balls and playing matches. While skill development is important, this approach alone can leave gaps in physical development.
Without proper strength and conditioning, young athletes may:
- Fatigue quickly during long matches
- Struggle with speed and movement on court
- Be more prone to overuse injuries
- Hit performance plateaus earlier
With a structured tennis strength and conditioning program, athletes can:
- Move more efficiently and confidently
- Build strength safely as they grow
- Improve endurance for tournaments
- Develop habits that support long-term athletic health
At IMG Academy, strength and conditioning is not an add-on, it’s an essential part of helping young tennis players develop into strong, well-rounded athletes.
When Should Tennis Players Start Strength and Conditioning?
Tennis players can begin structured strength and conditioning at a young age, with more formal weight-based training typically starting around high school.
“For younger athletes, the focus should always be on movement quality and efficiency,” said IMG Academy strength and conditioning coach Giovonna Ramos.
Early training emphasizes:
- Proper movement patterns
- Balance and coordination
- Body control and posture
As athletes mature, training progresses to include external resistance and more advanced power exercises, always under professional supervision and age-appropriate guidelines.
What Does Tennis Strength and Conditioning Look Like at IMG Academy?
Tennis student-athletes typically have strength and conditioning two to three times per week following a structured plan that evolves throughout the season.
Lower Body Strength for Speed and Power
Strong legs are essential for explosive movement, quick direction changes, and powerful strokes.
Common exercises include:
- Squat variations
- Lunges and split squats
- Step-ups
These movements help athletes push off the court faster and stay balanced during rallies.
Core Strength for Stability and Rotation
A strong core connects the lower and upper body and plays a major role in serve speed and stroke control.
Core exercises include:
- Planks
- Dead bugs
- Anti-rotation movements
These drills help athletes control rotation and transfer force efficiently during serves and groundstrokes.
Power and Plyometric Training
Tennis requires short, explosive bursts of movement. Plyometric training helps athletes develop quick power.
Examples include:
- Box jumps
- Skater hops
- Medicine ball throws
These exercises improve reaction time, acceleration, and overall athletic explosiveness.
Shoulder and Upper Body Health
Tennis players place high demands on their shoulders, especially during serving.
To support long-term shoulder health, training includes:
- Shoulder external rotation exercises
- TRX rows
- Face pulls
- Single-arm rowing movements
These exercises strengthen the upper back and shoulders, helping players generate power while reducing injury risk.
By training the entire body, IMG Academy helps tennis players develop strong legs, stable cores, and resilient shoulders which are key factors for performance and durability.
Tennis-Specific Movement and On-Court Conditioning
Strength alone isn’t enough. Tennis players must be able to apply that strength on the court.
That’s why IMG Academy places a strong emphasis on tennis-specific movement training.
Agility and Change-of-Direction Training
Once or twice per week, depending on age and level, athletes complete agility sessions that include:
- Lateral movement drills
- Acceleration and deceleration work
- Change-of-direction patterns
A common drill is the spider drill, where athletes sprint and change direction around the court to simulate match play.
Conditioning for Match Endurance
Tennis matches require repeated high-intensity efforts with short recovery periods.
Conditioning sessions help players build:
- Cardiovascular endurance
- Sprint recovery ability
- Mental toughness
Drills such as ladder sprints and court-based interval work prepare athletes for the physical demands of competition.
How Strength and Conditioning Improves Serve Speed
Serve speed is one of the biggest performance advantages in tennis, and it’s heavily influenced by strength and conditioning.
Powerful serves rely on the full body, not just the arm. Force is generated from the legs, transferred through the core, and delivered through the shoulders and arm.
At IMG Academy, training focuses on:
- Lower-body power
- Core rotation and stability
- Shoulder strength and control
This full-body approach helps athletes serve harder while maintaining proper mechanics and reducing stress on the arm.
Injury Prevention and Long-Term Development
Tennis is a repetitive sport, which makes injury prevention a major priority.
IMG Academy’s tennis strength and conditioning programs are designed to:
- Improve mobility and flexibility
- Strengthen muscles in all movement directions
- Balance strength between both sides of the body
Athletes also learn how to warm up properly, recover effectively, and manage training loads, skills that support long-term health and performance.
How IMG Academy Prepares Tennis Players for the Next Level
Whether a player’s goal is college tennis, professional competition, or lifelong athletic development, IMG Academy provides a complete training environment.
“What truly sets the tennis strength and conditioning program apart is the constant communication between strength coaches and tennis coaches,” said Margie Zesinger, Technical Director of Girls Tennis at IMG Academy. “Every part of the athlete’s training works together with a clear purpose.”
This integrated approach helps athletes build confidence, consistency, and physical readiness for the next stage of their tennis journey.
Frequently Asked Questions About Tennis Strength and Conditioning
What is tennis strength and conditioning?
Tennis strength and conditioning is a training approach that helps players become stronger, faster, and more durable on the court. It focuses on building total-body strength, improving movement and agility, increasing endurance, and reducing injury risk through tennis-specific exercises.
Is strength training safe for young tennis players?
Yes, when done properly and under professional supervision, strength training is safe for young athletes. Programs for youth players focus on proper movement, technique, and gradual progression rather than heavy weights.
How often should tennis players do strength and conditioning?
Most tennis players benefit from strength and conditioning two to three times per week, depending on age, experience, and competition schedule. Training is often adjusted throughout the season to balance performance and recovery.
Does strength training help tennis serve speed?
Yes. Stronger legs, a stable core, and healthy shoulders all contribute to faster, more powerful serves. Tennis strength and conditioning helps players generate force more efficiently through the entire body.
Can strength and conditioning reduce tennis injuries?
Strength and conditioning plays a key role in injury prevention by improving muscle balance, joint stability, and movement mechanics, especially in areas like the shoulders, hips, knees, and core.
Train with IMG Academy
IMG Academy offers tennis camps year-round, including:
Each camp includes professional sports performance training designed specifically for tennis players. Learn how IMG Academy’s Tennis Strength and Conditioning programs can help you become stronger, faster, and more confident on the court today!
Read more: Top drills to improve tennis skills
