Planning and
Periodization for the Elite
Junior Tennis Player
Machar Reid, PhD, Geoff Quinlan, Simon Kearney, and David Jones
Athlete Development/Sport Sciences, Tennis Australia, Victoria, Australia
SUMMARY
ELITE JUNIOR PLAYERS TRAIN
IN STRUCTURED HIGH-
PERFORMANCE PROGRAMS,
ASPIRING TOWARD PROFES-
SIONAL SUCCESS, FROM A RELA-
TIVELY YOUNG AGE. WHERE
IMMEDIATE PERFORMANCE
ENHANCEMENT IN THE PHYSICAL
DOMAIN IS SOUGHT, ARGUABLY
MORE IMPORTANT IS THE PREPA-
RATORY WORK REQUIRED TO
WITHSTAND THE RIGORS OF THE
PROFESSIONAL TOUR. THIS ARTI-
CLE PROVIDES AN INSIGHT INTO
HOW THE PROGRAMMING CHAL-
LENGES OF TENNISYEAR-ROUND
COMPETITION, CONSTANT
TRAVEL, IRREGULAR PLAYING
TIMES, AND AN UNCERTAIN NUM-
BER OF MATCHESCAN BE MET
WITH A 17- TO 18-YEAR-OLD MALE
PLAYER.
INTRODUCTION
he planning of junior tennis
T
player development is generally
emulative, guided by the expe-
riences of the coach (often as a player)
or reflecting the schedules of the
sports well-performed contempora-
ries. These approaches, although mer-
itorious, share limited scientific or
systematic origin. While the contribu-
tion of large amounts of deliberate
practice to the development of exper-
tise has received critical support in
other domains (2), how this framework
is expressed through trainingand
Copyright National Strength and Conditioning Association
more pertinently competitionin ten-
nis is less clear. To this end, Reid et al.
(15) have illustrated the merits of the
International Tennis Federation junior
tour and U.S. College system as devel-
opmental pathways, yet little research
has investigated the role of planning
and periodization as part of junior
player development.
When these approaches to structuring
competition calendars are coupled
with an uncertain micro (weekly) back-
drop, characterized by unpredictable
playing times and numbers of matches,
the challenge for professionals working
to maximize the health, performance,
and well-being of the tennis players is
marked. For the strength and condi-
tioning coach, the principles of pro-
gram design and exercise prescription
still apply, yet adaptability becomes
paramount to accommodate this un-
predictability. With this and the pleth-
ora of other variables that can influence
programming (chiefly gender, age, and
geography) in mind, the aim of this
article is to provide some practical
examples of macro and micro strength
and conditioning planning delimited to
a 17- to 18-year-old male professional
tennis aspirant.
CONSIDERATIONS IN PLANNING
FOR JUNIOR PLAYER
DEVELOPMENT
Most 17- to 18-year-old athletes who
train in a structured high-performance
program and who aspire to profes-
sional success follow some form of
planned competition schedule. These
schedules are individualized, considering
Strength and Conditioning Journal | www.nsca-lift.org
general performance targets related to
1 of 3 broad competitive foci: pro-
fessional events only, professional
events with a small number of ITF
junior events, and ITF junior events
with a small number of professional
events (Table 1). In this way, retro-
spective observation of the different
calendars of current successful male
professionals can be instructive (Table
2), with the schedules of Nadal and
Federer in their 17th years providing
tangible examples of 2 very different
competitive foci but with relatively
similar tournament volume. In other
words, where Federer played 14 of
18 events on the junior tour, Nadal
participated in 20 professional tourna-
ments and no junior events. Interest-
ingly, in their 18th years, the total
number of events that each player
played remained relatively constant
but their competitive foci shared
considerably greater parallel.
The large SDs associated with the
number of tournaments played by the
sample of top 10 male players in their
17th and 18th years (Table 2) underline
the individualized nature of player
development, with players progressing
at varying rates through different
approaches or pathways. Nonetheless,
in general, most internationally com-
petitive players of this age compete in
18 to 30 tournaments, some of which
are likely to be domestic prize money
KEY WORDS:
tennis; periodization; strength and
conditioning
69
Planning and Periodization for the Elite Junior Tennis Player
Competitive foci and annual target number of tournaments, matches, and win to loss ratios
for 15- to 18-year-old male players (5)
Benchmarks
Tournaments/competitive foci
(a) Professional events only
(b) Professional events with a small
number of ITF junior events
(c) ITF junior events with a small
number of professional events
Matches
Win to loss ratio
ITF International Tennis Federation.
or junior events (not represented in
Table 2). Training blocks feature be-
tween these clusters of tournaments,
providing coaches in the region of 20
weeks or almost 40% of total tennis
time to focus on specific (technical,
tactical, physical, or mental) goals.
These blocks also provide athletes
and coaches the opportunity to
rejuvenate by training at home, with-
out the associated pressures of
competition.
DEVELOPING PHYSICAL SKILLS
WITHIN TENNIS CONTEXTS
The schedules of most 17- to 18-year-
old male players attempt to strike
a balance between learning, training,
and competing. From a physical prep-
aration point of view, the players
annual plan and associated goals de-
pend upon their own individual phys-
ical requirements. These requirements
are determined through the compila-
tion and interpretation of observational
analysis, tennis-specific fitness testing
batteries, and musculoskeletal/medical
screens. Other factors that shape the
physical progression and require con-
sideration include peaking for major
tournaments, surface changes, travel,
variable temperature and altitude con-
ditions, schooling, growth spurts, train-
ing age, and rest. The nature of the
70 VOLUME 31 | NUMBER 4 | AUGUST 2009
Table 1
Age (y)
1517
1822 tournaments (assuming
competitive foci [a] but more
likely [b] or [c])
6580 singles
2545 doubles
2:1
sport therefore challenges the more
classical models of periodization (1).
Nevertheless, a periodized approach to
training, which embraces but is not
constrained by method, is preferable
(13). The work of Kraemer et al. (8) has
previously illustrated the value of
periodized resistance training with un-
dulating intensity to tennis and phys-
ical performance.
Given this challenging milieu and with
a view to providing a practical exam-
ple, the strength and conditioning foci
of the elite junior tennis players in their
17th or 18th years are detailed below.
In context, the vignette assumes that
the player plays a baseline game style,
competes for 24 weeks of the year
(Table 1) participating in a combination
of ITF junior and professional entry-
level events, but enjoys only limited
previous strength and conditioning
experience. The training blocks last
between 4 and 8 weeks and aim to
elicit 3 peaks in performance of up to
9 days, coinciding with 2 junior Grand
Slams and 1 block of 3 consecutive ITF
future events. The first section provides
an outline of content and emphasis
across 4 training blocks, while the
second section offers a more incisive
view of programming during a typical
tournament block.
17+
2030
2030 tournaments (assuming competitive
foci [b] or [c])
80100 matches
Doubles as agreed by player and coach
2:1
TRAINING BLOCK 1
General aim.

To complete a full fitness test battery
similar to those previously published
and recommended (14).

To reintroduce the athlete to all
aspects of physical training, working
through all movement planes, and
targeting the development of the
aerobic energy system.

To develop a general strength and
conditioning base to facilitate pro-
gression into subsequent tournament
and training blocks.
Total workload summary Overall vol-
ume is generally at its highest for the
year (13-17 hours of specific physical
work per week over 8 weeks); in turn,
the training intensities are submaximal.
Variety is strategically incorporated
into training given the high volume.
Technical complexity is relatively low
as fatigue levels are elevated.
Strength summary Basic strength ex-
ercises are introduced in all movement
planes, with pelvic and scapula stability
targeted for monitoring and/or re-
finement. Intensities are relatively low
(50-75% 1 repetition maximum 3
10-12 exercises 3 3 sets 3 8-12 rep-
etitions 3 3-4 sessions per week), with
particular focus placed on technique.
 Table 2
Calendar of events played by the current top 10 ATP players in their 17th and 18th years (5)

Professional events Junior events

Current ATP
ranking Player Year ATP circuit Challenger ITF futures ITF Total

1 Nadal 17th 11 9 0 0 20
18th 18 0 0 0 18
2 Federer 17th 3 1 0 14 18
18th 14 7 0 0 21
3 Djokovic 17th 3 7 6 3 19
18th 9 4 0 0 13
4 Ferrer 17th 0 0 0 0 0
18th 0 0 10 2 12
5 Davydenko 17th 0 0 0 0 0
18th 0 0 11 0 11
6 Murray 17th 0 4 7 3 14
18th 9 7 3 1 20
7 Nalbandian 17th 0 1 7 6 14
18th 2 11 3 0 16
8 Roddick 17th 0 0 0 17 17
18th 5 5 0 12 22
9 Blake 17th 0 0 0 1 1
18th 0 0 0 4 4
10 Wawrinka 17th 0 0 1 6 7
18th 4 5 5 1 15
Average (SD) 17th 1.7 (3.5) 2.2 (3.3) 2.1 (3.2) 5 (6.0) 11.0 (8.2)
18th 6.1 (6.3) 3.9 (3.8) 3.2 (4.2) 2.0 (3.7) 15.2 (5.5)
ITF International Tennis Federation; ATP Association of Tennis Professionals.

Conditioning summary Establishing TRAINING BLOCK 2 of the training block reduces by 2

a satisfactory aerobic base is essential,
particularly given the players style of
play. A combination of 4 to 6 weight-
bearing or non-weightbearing training
sessions (@ 60-80% V_ O2 max) is
scheduled per week to help minimize
the prospect of stress-related injuries.
Select anaerobic/tennis-specific foot-
work drills are incorporated as the
training block progresses. Running
technique may be revisited.
General aim.

To maintain and/or progress aerobic
and general strength bases.
Total workload summary. Intensities
increase moderately as session volume
(10-13 hours of specific physical work)
decreases slightly from preceding train-
ing block. There is a commensurate
increase in emphasis on recovery. The
duration and therefore overall volume
weeks (to 6 weeks) to facilitate the
adaptive responses to increased session
loads. Shifts in exercise focus see
greater technical complexity intro-
duced to strength, conditioning, and
skill development.
Strength summary. General strength
exercises and injury prevention/joint
stability are further developed. As an
individuals strength base grows, pro-
gram design begins to feature a larger

Strength and Conditioning Journal | www.nsca-lift.org 71

Planning and Periodization for the Elite Junior Tennis Player

number of power movements (65-85%

recovery after game.

1RM 3 8 exercises 3 3-4 sets 3 6-10

Completed as part of
acceleration work
Footwork drills and
Light jog/pool/bike

repetitions 3 3-4 sessions per week).

warm-up and
completed in
for recovery.

Conditioning summary. Prescription of

Day 6

warm-up.
aerobic, anaerobic (repeat speed), and
technical footwork exercise attracts
similar weighting as long as the aerobic
conditioning objectives are achieved in
the previous training block. Approxi-

recovery after game.

mately 3 to 5 sessions are dedicated to
Completed as part Completed as part
of warm-up and
this exercise prescription per week,
with conditioning intensities of 75 to
Sample schedule for a 17- to 18-year-old male player competing throughout a tournament
Day 5

85% V_ O2max. Technical work: The

alternating of weightbearing and non--
weightbearing exercise continues, and
an increased amount of tennis play is
likely to feature compared with the
Light jog/pool/bike

flexibility session

previous block.
of warm-up and

game. Specific
recovery after
for recovery.

in evening.
Day 4

TRAINING BLOCK 3
Aim.

To refine strength and conditioning
skills previously developed, with in-
creasing attention afforded to the
coordination work
Footwork drills and

Completed as part

development of tennis-specific
short-duration

completed in

and recovery

movements and energy systems.

gym session.
low-volume,
High-intensity,

of warm-up
Table 3

after game.
Day 3

To reassess the athletes progression

warm-up.

and development through the fitness

test battery used in Training Block 1.
Total workload summary. Similar in
duration to Training Block 2 (6 weeks),
Light jog/pool/bike

Completed as part

more frequent recovery sessions (i.e.,

and recovery

contrast water therapy) are scheduled

for recovery.

of warm-up

after game.
Day 2

to accommodate likely increases in

exercise complexity and tennis play.
This block is also punctuated by less
variety as the level of training specific-
ity heightens: 7.5 to 11 hours of specific
acceleration work
Footwork drills and

physical work of varying (nonlinear)

Completed as part
of warm-up and
recovery after

but generally increasing intensity.

completed in
Day 1

warm-up.

Strength summary. With program-

ming not entirely linear in nature, an
game.

almost equal emphasis is placed on

general strength and power develop-
ment (65-85% 1RM [or 5-7RM] 3 7-8
Fitnessanaerobic/aerobic

exercises 3 2-5 sets 3 4-8 repetitions

3 3-4 sessions per week) as well as
Flexibility and injury
Strength and power

injury prevention throughout this

Fitness component

Speed, agility, and

training block.
coordination

prevention

Conditioning summary. The condi-

tioning prescription shares a similar
energy system focus as Training Block 2
but with an increased emphasis on
speed and agility development. Often

72 VOLUME 31 | NUMBER 4 | AUGUST 2009

 programmed as a precursor to an

high-intensity
footwork and

warm-up and
incorporated

warm-down.
on-court tennis session, speed-agility-

Short-duration

main tennis
speed drills

Completed in
within the
coordination activities are scheduled
Day 5

session.
up to 4 times per week. Physical
and cognitive efforts are generally
high, precipitating neural stress and
Sample schedule for a 17-18 year old male player exiting in the 1st round and with a five day break between tournaments

underlining the need for appropriate

Completed in warm-up
volume (2 sets only).
work to rest ratios (1:3-1:5, with work

Additional flexibility
session in evening.
gym session: short
duration and low
, 15 seconds). Lower-limb joint and

and warm-down.
tissue loading are again managed
Refer to sample
Day 4

through the scheduling of weightbear-

ing and non-weightbearing modes
of exercise.

TRAINING BLOCK 4
within tennis training.

Completed in warm-up
agility drills included
session incorporated

Aim.
in tennis warm-up.

To optimize adaptive stress applied

and warm-down.
Twenty minutes of

to all tennis-specific movements and

Day 3

conditioning

energy systems, while accommodat-

Sport-specific

ing an increasing competition

stimulus.
Total workload summary. High inten-
sities are programmed necessitating
that volume is kept low (6-9 hours
Twenty minutes of

tennis warm-up.
footwork drills

of specific physical work over a 4-week

warm-up and
Refer to sample
gym session.

warm-down.
Completed in
included in

cycle) and recovery is emphasized.

Table 4

Day 2

As neural stress is higher, decreases

in the frequency of weekly training
sessions and the duration of the
training block are required (from 6 to
4 weeks).
Light jog/pool/bike

session/rest day.
for recovery or

Strength summary. The prescription of

power and tennis-specific movements
Day 1

rest day.

assume priority (3 sessions @ 70-95%

Flexibility

1RM [or 4-6RM] 3 6-8 exercises 3

2-4 sets 3 3-6 repetitions, plus 1
session @ 30-50% 1RM), but with
a continued focus on the scheduling of
Completed as part
of warm-up and

injury prevention exercise. Previous

recovery after
Match day

technical work should ensure profi-

ciency such that benefits transfer to
game.

stroke technique and court movement.

Plyometric exercises, emphasizing
high movement velocities, are increas-
ingly incorporated to train the stretch--
Fitnessanaerobic/aerobic

shorten cycle and to challenge reactive

strength.
Flexibility and injury
Strength and power
Fitness component

Conditioning summary. Anaerobic

Speed, agility, and

conditioning (2 sessions 3 20-30

coordination

prevention

minutes per week @ 77.5-92.5% max-

imum perceived physical effort) and
continued refining of footwork skill are
prioritized. As mentioned, recovery
strategies are employed regularly.

Strength and Conditioning Journal | www.nsca-lift.org 73

Planning and Periodization for the Elite Junior Tennis Player

Table 5
Sample strength and power program for a 17- to 18-year-old tennis player during a competition block

Exercise (complexed pairs) Tempo (ecc/iso/conc) Prescription

DB overhead pull 201 6, 6, 6 @ 10RM
Medicine ball overhead passes for distance 10* 6, 6, 6 @ 2 kg
Back squats 311 4, 4, 4 @ 6RM
Drop jumps Short contact time, explode off ground 4, 4, 4 @ BW
Cable rotational pull 101 6, 6, 6 each side @ 10RM
Medicine ball sidearm throws for speed 10* 6, 6, 6 each side @ 2 kg
Lunge complex 201 5, 5, 5 @ 8RM
Lateral incline board jumps 10* 5, 5, 5 @ BW
Bench pulls 201 6, 6, 6 @ 8RM
Reverse catch deceleration *01 4, 4, 4 @ 0.5 kg
Unilateral calf raise 201 6, 6, 6 @ 10RM
Toe tapping Short contact time, low-amplitude movement 3 3 10 s
Guidelines: rest 1 minute after each pair of exercises, e.g., complete 1 set of DB overhead pulls, 1 set of medicine ball overhead passes, then rest
1 minute.

DB dumb bell; RM repetition maximum; BW body weight.

*Explode with maximal acceleration or control under maximal deceleration.

PRESCRIBING STRENGTH AND
CONDITIONING ON THE ROAD
Strength and conditioning programs
during tournament blocks need struc-
ture; however, they also require flexi-
bility. That is, given the uncertainty in
start times, match durations, and
frequencies (8) as well as access to
facilities, it is common for strength
and conditioning coaches to have
a Plan C to accompany Plans A and B.
In general though, the intent will be to
schedule training to maintain players
fitness status, minimizing any regres-
sion. To this end, a recent study
performed by Kovacs et al. (7) is
topical. The researchers were able to
show that the speed, power, and
aerobic capacity of collegiate tennis
players decreased significantly over
a 5-week period, despite the players
having a structured but unsupervised
physical program in place. Similarly,
Marques and Gonzalez-Badillo (12)
noted a decrease in the ball throw
velocity, a parameter that is
mechanically comparable to serving
speed in tennis, of handball players
following the cessation of resis-
tance training. As detraining has been
implicated in elevated injury risk
among tennis players (7), measures to
guard against this regressionand pro-
gram noncomplianceare important.
The aims and general content of
strength and conditioning exercise
prescription over the course of a
3- to 6-week competition block for a
17- to 18-year-old player are summa-
rized below.
COMPETITION BLOCK
Aim.

To maintain previous strength and
conditioning adaptations and mini-
mize detraining.

To ensure that the athlete is physi-
cally prepared for competition.
Total workload summary. This largely
depends on competition load and
when the player exits from
tournament. However, the quality of
off-court training takes precedence
over its quantity. Travel-related stress
and any nutritional challenges also
require consideration, such as contrast
temperature water therapy, wearing
compression garments, and low-inten-
sity active exercise (4).
Strength summary. Efforts should be
made to complete 1 (Table 3) to 2
(Table 4) strength and/or power
sessions per week (19). To minimize
detraining including decreases in
strength and power (6), the general
recommendation is to reduce the
volume of strength training while
maintaining a high intensity (17). For
example, 2 to 4 sets of 3 to 8 repetitions
(18) with loading of major muscle
groups/movement patterns are em-
phasized (Table 5). Where applicable,
strength exercises can even be alter-
nated/complexed with plyometric ex-
ercise (18,19). Preferably, strength/
power sessions are completed at least

74 VOLUME 31 | NUMBER 4 | AUGUST 2009

24 hours prior to players taking to the
court for their next match. Typically,
flexibility and injury prevention exer-
cises are of low intensity, resulting in
little fatigue and can be performed
daily.
Conditioning summary. Match play is
known to provide a mild aerobic
stimulus ((3), as in the scenario pre-
sented in Table 3); however, the pre-
scription of 1 to 2 specific conditioning
exercises per weekoften integrated as
part of a sessionis generally targeted
for maintenance of both anaerobic and
aerobic fitness throughout competi-
tion. High-intensity interval training
has been shown to increase parameters
of both aerobic and anaerobic fitness
(11), lending support to the use of short
sprint/interval work that replicates the
games metabolic characteristics. On-
court tennis drills that incorporate
specific technical-tactical demands
and that extend or elicit similar phys-
iological responses to match play (16)
represent another viable conditioning
alternative. Furthermore, footwork ex-
ercises in addition to speed and agility
development depending on tourna-
ment involvement can be performed
daily as part of warm-ups and provide
an alactic-anaerobic and, on occasion,
a lactic-anaerobic training stimulus.
PRACTICAL
EXAMPLEGUIDELINES FOR
TRAINING BETWEEN MATCHES
In keeping with the aforementioned
notion of contingency planning dur-
ing a tournament week, Tables 4
and 5 detail how strength and con-
ditioning can be programmed de-
pending on the success of players.
Typically, the length of matches
dictate whether further physical work
is required for players still competing,
while once out, training is primarily high-level tennis is limited, meaning
determined by the number of days to
the next match. Nevertheless, training
between tournaments generally sees
players engage in some of the pre-
viously mentioned recovery activities
on the day of or following their
last match, before introducing and
shifting from medium-intensity/
Machar Reid is
medium-volume training to high-
the sport science
intensity/low-volume training as the
manager for
next tournament approaches (9).
Tennis Australia
Jet lag or travel fatigue can affect
(TA) and is a high
a variety of physical parameters and
performance TA
therefore decrease athletic perfor-
coach.
mance (10). Consequently, provisions
need to be made to allow players
sufficient time to adjust to the rigors
of tournament travel and new time David Jones is
zones (Table 4). Practical strategies for the strength and
coping with jet lag and travel fatigue conditioning
center on adjusting the body clock to coordinator at the
new time zones as quickly as possible. Tennis Australia
Adjusting sleep patterns can be aug- National
mented by melatonin and maintaining Academy in
daytime alertness with caffeine and Adelaide.
gentle exercise (20).
Simon Kearney
CONCLUSION is the strength and
Planning and periodizing the physical conditioning
training programs of tennis players coordinator for the
represents a significant challenge for Tennis Australia
the strength and conditioning pro- National Academy
fessional. The idiosyncrasies of the in Melbourne.
sport see elite junior players training
in structured high-performance pro-
grams and aspiring to professional
success from relatively young ages.
Continued performance enhancement Geoff Quinlan is
in the physical domain is regularly the Tennis Aus-
sought, yet often confounded by tralia National
extensive playing schedules, frequent Academy man-
travel, and inconsistent training in- ager.
frastructure. This article provides an
example of how these programming
challenges can be met with a 17- to 18-
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