Building Physicality in Junior Tennis Players

Key Points

• Endurance is Foundational:
  Players must build up lung capacity and stamina through long-distance runs ("kilometers in the legs").At the Dejan’s academy in Kragujevac , juniors run 20–25 minutes, while pros go 30+ minutes depending on tournament prep.
• Court-Specific Sprint Work:
  Weekly sprint sessions are done on court to simulate match conditions and court movement.Emphasis on using the correct footwork, such as split steps, lateral and forward/back transitions (e.g. Dave Bailey-style patterns).
• Strength Training for Injury Prevention:
  Focus on prehab work to prevent injuries, especially critical when progressing from junior to pro level.Flexibility, stretching, and routine prevention work are essential from a young age.
• Progressive Load Increase:
  As players mature and approach pro level, volume and intensity of physical work must increase.Long runs evolve from 4km to 5–6km with greater pace and intensity.
• Key Philosophy:
  Efficient and explosive movement is a cornerstone of success.The transition from junior to pro tennis requires higher intensity, more repetition, and smarter physical preparation both on and off court.