Tennis Exercises for Teens

Tennis involves fast bursts of running, powerful lunging and strong arm swinging. Players must be physically fit and have power and endurance to play this game successfully. Warm-up drills and workouts are particularly important for teenage tennis players. A study published in the "British Journal of Sports Medicine" found that teenage tennis players are more likely to have back problems due to the repetitive and rapid rotations needed in the game. Teens can prevent injuries by conditioning and strengthening their muscles before every tennis practice.

  1. Core

    • Strong and healthy core muscles are important to stabilize the back and torso and to improve balance while running and hitting the ball. Teens who are not generally active and spend a lot of time sitting may have weak core muscles. This increases their risk of developing sprains and back injuries while playing tennis. Have your players work out their abdominal and lower back muscles with a warm-up drill that includes lunges and sit-ups with a twist. Also have teens do the "flying exercise," which requires them to lie face down on a mat and raise the arms and legs off the ground and holding the position for a count of five to ten.

    Upper Body

    • The arms, shoulders, chest and upper back bear the brunt of impact each time the tennis player hits the ball. Exercises that warm up and improve the flexibility of these upper body muscles help to reduce the risks of injury and pain. Before each tennis practice, have the teenagers slowly jog around the court while swinging their arms in large circles, first in a forward motion and then backwards. Teens should perform this exercise at least twice around the tennis court. Teens can also warm up and strengthen the wrist and forearm muscles off the court by doing wrist curls with light weights. Have the players do three sets with 10 to 15 repetitions in each set. They should not overwork the muscles.

    Group Warm-up

    • A group drill using rackets and a tennis ball helps teenagers warm up and develop hand-eye coordination by getting a feel of what it is like to hit the ball. If you have three or more players, have them form a large circle around you. More practiced players can stand farther away. Gently hit the ball to one of the players, letting it bounce once. The teen must hit the ball back to you, letting it bounce once. Hit the ball back to another teen. This warm-up drill teaches teens to control the amount of power they use to hit the ball and direct where the ball goes. Continue the drill until all the players have correctly hit the ball back to you at least three times.

    Running Drill

    • Tennis requires a lot of running and short bursts of speed to hit the ball back to the opponent. A running drill acts as a warm-up and also trains and strengthens the lower body and core muscles for better performance. It will also reduce the risk of injuries on the court. A running drill is a good cardio workout for players. Have three to five teens stand on each side of the tennis court. Hit the ball to one player on the opposite side. The teen that hits the ball must run to the other side of the court. You can turn this drill into a game by giving each player a strike for missing the ball. After three strikes, a player must sit out. Continue the drill until you have only two teens on each side.

    2. Previous:

    Next:

    • How to Raise Muslim Kids in the West
      To some observers, Islam seems at odds with a Western lifestyle, so raising a Muslim child in the culture of the West can seem difficult. However, Islam has more in common with its sister religions of Judaism and Christianity than many know. Emphasiz
    • A Humorous Way to Teach Friendly Letter Writing to Children
      Good reading and writing skills will serve your child his entire life. Learning how to communicate effectively includes writing friendly letters to family members, friends and strangers. Teach your child how to write a clear, concise and polite lette
    • Reaction to Flu Shots in Infants
      The Advisory Committee on Immunization Practices (ACIP) recommends that infants older than 6 months receive a flu shot. The Centers for Disease Control (CDC) recommends the flu shot for children from 6 months to 18 years. Children between the ages of