Junior Tennis Speed Training: Off-Court Plan for Faster First Steps

Why speed wins more points than power

Junior tennis is decided in the space of a kitchen table. The ball leaves your opponent’s strings, you split, and you have about three steps to get organized. If your feet, hips, and eyes are late, the rest is a rescue mission. Speed is not only a sprint down the line. It is how fast you create balance, absorb force, redirect, and strike again. This is why off-court training pays for itself quickly. It builds the engine that turns technique into points. When movement quality rises, your serve plus one patterns become easier to execute.

Tennis movement is short, chaotic, and repetitive. You accelerate, brake, and reaccelerate dozens of times each game. The quality of those first three steps, the timing of your split step, and your ability to stop cleanly decide whether you get to hit your A ball or play defense. Coaches often talk about footwork as if it is a style choice. In reality it is physics. You are either strong and elastic enough to change direction on time or you are not.

If you want a primer on what coaches around the world emphasize, browse the ITF coaching resources under the section for coach development. A quick scan shows how often movement, balance, and coordination come up in lesson plans.

The four movement skills that change junior matches

Think in simple buckets. You do not need a graduate degree in biomechanics to build a real program. Focus your off-court plan on four skills.

1. First step acceleration

• Goal: win the race out of the split and cover the first two to three meters.
• What it looks like: shin angles pointing where you want to go, chest slightly forward, big arm swing and powerful push from the outside leg.
• Why it matters: the ball arrives in a hurry. Early acceleration buys clean contact.

2. Deceleration and braking

• Goal: arrive on time and under control, not be carried past the ball.
• What it looks like: low hips, knees tracking over toes, chest upright, and quiet feet just before contact.
• Why it matters: fast players who cannot brake look fast but play slow.

3. Reacceleration out of the hit

• Goal: push away from contact and recover the middle or chase the next ball.
• What it looks like: strong crossover or drop step, fast hips turning, active arms.
• Why it matters: the next ball usually punishes the last recovery mistake.

4. Visual and decision speed

• Goal: read cues earlier so the body can start sooner.
• What it looks like: eyes on the opponent’s shoulder, racquet face, and hip rotation; early split timing; small adjustment steps.
• Why it matters: reactions are slower than reads. Read first, react less.

A simple weekly plan that fits real life

Most juniors have school, homework, and court time. You need a plan that builds speed without stealing hours. Here is a practical week for 12 to 18 year olds. Adjust volumes down for 10 to 11 and up for older players who already lift.

• Two speed sessions of 25 to 35 minutes
• One strength session of 30 to 45 minutes
• Two micro mobility blocks of 10 minutes each after practice
• Optional short endurance top up of 12 to 16 minutes once per week

Place the speed session on the day before or the morning of a light hit. Place strength 24 to 36 hours away from long match play. Keep the last two days before tournaments light and crisp, not heavy.

The Speed Two-Pack: sessions you can run anywhere

Speed Session A, first step and linear burst

• Warm up, 6 minutes: ankle pogo hops 2x20 seconds, marching skips 2x15 meters, walking lunges with reach 2x8 each side.
• Technique primer, 5 minutes: wall drills, lean into a wall at 45 degrees, drive knees for 3x10 seconds with full rest.
• Sprints, 10 to 12 minutes: 6 to 8 reps of 5 to 8 meter starts. Mix split step starts and crossover starts. Rest 40 to 60 seconds.
• Finisher, 5 minutes: three sets of 10 meter acceleration into soft decel, cue low hips and quiet feet.

Speed Session B, lateral speed and braking

• Warm up, 6 minutes: shuffles with arm drive 2x15 meters, lateral skips 2x10 meters, hip airplanes 2x5 each side.
• Footwork primer, 5 minutes: mini hurdle or cone wickets, 3x2 passes focusing on quick contacts.
• Lateral bursts, 10 to 12 minutes: 6 to 8 reps each side of 3 to 4 meter shuffle and plant, then reacceleration back. Rest 40 to 60 seconds.
• Finisher, 5 minutes: three sets of V cuts. Shuffle right, plant, run forward to a cone. Recover and repeat left.

Coaches can layer a toss or visual cue. Parents can clap or point left or right. Keep the total work short and crisp. If the quality drops, you are done for the day.

Strength that supports tennis without bulking the calendar

Strength is not about maximum barbell numbers for juniors. It is about joints that handle load and muscles that can produce force quickly. Build from the ground up. Twice per week is great. Once per week still helps.

The base lifts

• Split squat or rear foot elevated split squat 3x6 to 8 per side
• Hip hinge, kettlebell deadlift or dumbbell Romanian deadlift 3x6 to 8
• Single leg bridge or hip thrust 3x8 to 12 per side
• Calf raises, both straight knee and bent knee 3x12 to 15
• Core anti-rotation, dead bug or Pallof press 3x8 to 10 per side

The power add-ons

• Medicine ball scoop toss 3x5 per side
• Medicine ball overhead throw 3x5
• Jump rope, 3x30 seconds on and 30 seconds off for ankle stiffness

You do not need complex equipment. A pair of adjustable dumbbells, a light medicine ball, and a jump rope can take a junior a long way. Keep reps clean, rest honestly, and write down loads so you can add slowly.

For safe youth strength guidance, the NSCA youth training guidelines offer long-running position statements and clinics for young athletes. When in doubt, follow a reputable template and progress gradually.

The technique that matters most is the split step

Many juniors split too late, float too high, or land flat footed. Practice these three cues for two minutes after every hit. They are free and they compound.

• Start the split as the opponent’s racquet moves forward.
• Land on the balls of the feet as the opponent strikes, not after.
• Push immediately in the read direction, outside foot first.

Add a simple drill. Coach points left or right right before contact. Player splits, reads, and bursts one step in the cue direction, then returns. Five cues, rest, then five more. This builds read speed as well as legs.

Turn your phone into a speed coach

You do not need advanced tech to measure progress. The camera you already have is enough. Use slow motion and two or three angles.

• Behind the baseline for split timing and first step.
• Side view for deceleration and hip height on contact.
• Front view for knee tracking and balance on recovery.

What to measure

• Time from opponent contact to the first step pushing off
• Distance covered in the first two steps
• Hip height during braking relative to ready position
• Number of small adjustment steps in the last second before contact

Reassess every two weeks. Improvement in these simple markers usually shows up in match results soon after.

Movement patterns to practice off court

Use short sets. Quality beats fatigue.

• Crossover starts: two sets of four per side. Think big arm swing and push the ground away.
• Drop step to sprint: two sets of four per side over 5 meters. Do not let the shoulders twist.
• Lateral lunge to stick: three sets of three per side. Hold the end position for two seconds.
• Skater bounds: three sets of four per side. Land quiet and stable.
• Curvilinear runs: two sets of three arcs around cones. Keep a steady chest and low hips.

As a coach, pair these with ball tosses and simple patterns. As a parent, mark cones in the driveway. As a player, write the session before you start so you do not improvise your way into junk volume.

Endurance that matches tennis, not a 5K

Tennis is not steady state. It is start and stop with short points and short rests. Build repeat sprint ability, not long jog miles.

• The 12 by 15 protocol: 12 seconds hard, 15 seconds easy, for 8 to 12 minutes. Use a bike, rower, or short shuttle runs.
• Court shuttle finisher: from center mark to singles sideline and back, then to doubles sideline and back. Rest 30 seconds. Repeat 6 to 10 times.

Stop when your times drop. The goal is quality reps that look like tennis. For broader planning across a season, see our year-round performance playbook.

Mobility that keeps ankles and hips honest

Most junior movement problems start with stiff ankles or lazy hips. Add two five minute blocks per week.

• Ankle rocks and calf stretch, 2 minutes per side
• 90 90 hip flows, 2 minutes
• Adductor rock backs, 1 minute per side

Smoother ankles help braking. Better hips help depth on contact without bending the back.

Age bands and safety

10 to 12 years old

• Keep loads light. Focus on patterns, balance, and coordination.
• Make most of the session games and targets.

13 to 15 years old

• Add moderate dumbbell work. Quality first, then small progressions.
• Keep medicine ball work fast and clean, never sloppy.

16 to 18 years old

• Build real strength in split squats, hinges, and pulls.
• Track loads, times, and soreness. Plan deload weeks after busy tournament blocks.

Parents and coaches should watch for pain in knees, shins, or lower back that lasts into the next day. That is not normal soreness. Back off, fix technique, and progress again.

Building a 4 week speed block

Week 1

• Two speed sessions light, one strength session basic, one endurance finisher
• Test simple baselines: 5 meter sprint time, lateral 3 meter touch and back time, and a 30 second shuttle count.

Week 2

• Keep structure the same, add one rep to each sprint set
• Add one set in split squats and hinges if technique stays clean

Week 3

• Introduce curvilinear runs and skater bounds
• Swap the endurance finisher for a shorter, faster shuttle set

Week 4

• Deload by cutting volume by 30 percent
• Retest baseline times and compare

Write the plan on a whiteboard. Check the boxes. Small wins add up.

Coaching cues that fix most issues in minutes

• Push the ground away, do not reach with the foot
• Nose over toes on acceleration, chest tall on braking
• Fast arms make fast legs
• Land quiet, then explode
• Read the racquet face early and split on the hit

These cues are simple enough for a 12 year old and sharp enough for a college player. Use them daily until they become habits.

Putting it all together with OffCourt

Off-court training is the most underused lever in tennis. OffCourt unlocks it with personalized physical and mental programs built from how you actually play. The app turns match tendencies into specific off-court blocks. If your forehand defense leaks, you get more lateral braking and crossovers. If your return breaks down on pace, you get more first step bursts and visual cue work. Coaches can assign team templates. Parents can see volume and recovery at a glance.

If you already track match video, OffCourt helps convert that data into a weekly plan you can complete in a garage or driveway. The goal is not to be busy. The goal is to be specific. For pre-point calm and better between-point resets, add simple breathwork that actually helps.

A short checklist for match week

• Two short speed primers of 12 to 15 minutes each, 48 and 24 hours before the first match
• One maintenance strength session early in the week, low load and perfect form
• A daily two minute split step routine after hitting
• Sleep at least eight hours, hydrate, and eat a simple carb and protein snack within one hour of tough sessions

Bring two things to the tournament: strong legs and simple plans. Warm up with three sets of short accelerations and two sets of lateral plants. Remind yourself of one movement cue and one serve cue. Keep the rest easy.

What changes when speed improves

The first ball feels slower. You start points balanced. You get to backhands with time to prepare. You stop chasing and start choosing. Your serve plus one gets cleaner. Your return lives deeper. Confidence grows because your body is ready for the work. When you move well, your technique has a chance to shine and your mind has space to make good decisions.

Final word and next step

Speed is not a gift. It is a trainable skill that responds to short focused work. You do not need more hours on court. You need better minutes off court. Use the weekly plan above, film two angles once a week, and adjust based on what the video shows. If you want a program that adapts to your match patterns, try building this plan inside OffCourt. Start today with two five minute blocks and a simple sprint set. In a month, your first three steps will feel different and so will your results.