Tennis requires more than just knowing how to hit the ball. You need the stamina to stay sharp through long matches. Youth players who get tired make more mistakes, move slower, and lose focus when it matters most.
Many young players can hit great shots when they’re fresh but fall apart in the third set. Their technique breaks down, they start missing easy shots, and they can’t recover between points. Good conditioning fixes these problems.
This article explains why conditioning matters for youth tennis, gives you practical endurance drills that work, and shows how to use better fitness during matches.
Why Conditioning Matters for Youth Tennis
- Stamina for Long Points and Matches – Matches can go for hours. If you’re not in shape, your shots get weaker and less accurate as you tire out. Conditioning builds the base that lets you play your best tennis even when you’re running low on fuel.
- Faster Recovery Between Points – You get 20 seconds between points and 90 seconds on changeovers. Players with better conditioning use this time to actually recover.
- Injury Prevention – Tired players move poorly. They don’t split step properly, they reach for balls instead of moving their feet, and they lose their balance more often. This leads to ankle sprains, muscle pulls, and other injuries that could be prevented.
- Mental Confidence – Knowing you’ve primed your body for a match can lead to more confidence and better performance. This mental edge can be just as important as physical fitness.
Equipment You’ll Need
Most conditioning drills use basic equipment you can find at any sporting goods store or online. You don’t need expensive gear to build endurance.
Cones: Use 6-8 cones to mark distances and create drill patterns. Tennis ball cans work if you don’t have cones.
Agility ladder: A flat ladder with rungs spaced about 18 inches apart. Helps with footwork and coordination drills.
Medicine ball: Start with 4-6 pounds for youth players. Used for core strength and movement exercises.
Stopwatch or timer: Essential for timing drills and rest periods. Most phones have timer apps that work fine.
You can do many of these drills with just the tennis court lines as markers, but having this equipment makes the workouts more varied and effective.
Conditioning Drills to Build Endurance
Shuttle Runs
Set up cones at the baseline, service line, and net. Start at the baseline, run to the service line and back, then run to the net and back, then run to the opposite baseline and back. That’s one rep. Shuttle runs build endurance while practicing the direction changes you need during points.
Agility Ladder with Jog Intervals
Run through an agility ladder for 30 seconds, focusing on quick feet and different patterns. Then jog slowly around the court for 60 seconds.
This combines the quick footwork tennis requires with steady cardio conditioning. The jogging intervals teach your body to keep moving even when you’re tired, which helps during long matches.
Medicine Ball Movement Drills
Hold a medicine ball (start with 4-6 pounds for youth players) and do lunges across the court. Then do side shuffles while holding the ball at chest level. Then do high knees while passing the ball around your waist.
Do each exercise for 45 seconds, rest for 10, then move to the next one. This builds core strength and endurance together.
Continuous Rally Drills
Rally with a partner or coach for 2 minutes straight without stopping. Focus on keeping the ball in play rather than hitting winners. If the ball goes out or in the net, immediately start the next point.
Start with 2-minute rallies, rest for 1 minute, then repeat. Work up to 4-minute rallies. This is the closest drill to actual match play – you’re practicing tennis skills while building endurance.
Applying Conditioning to Match Play
Match Endurance Training
Practice playing points when you’re already tired. Do 10 shuttle runs, then immediately play a first-to-7 game with a partner. You can also practice serving when you’re tired, or work on your return game after conditioning drills. The goal is to make good tennis automatic, even when you don’t feel 100% rested.
Proper Rest Habits
During conditioning drills, time your rest periods to match tennis. Take 25 seconds between short drills and 90 seconds between longer sets. This trains your body to recover in the same timeframe you’ll have during matches.
Use your rest time efficiently – take deep breaths, relax your shoulders, and think about the next drill. Don’t waste time talking or getting distracted.
Mental Training During Drills
When you’re doing conditioning drills, practice staying mentally focused. Count your reps out loud, visualize tennis scenarios, or work on positive self-talk. This builds mental endurance alongside physical fitness.
In matches, your mind gets tired just like your body. Training your brain to stay sharp when you’re physically exhausted gives you a big advantage over opponents who lose focus.
Tracking Your Progress
Keep track of how you improve over time. Count how many court sprints you can do in a row, or time how long you can rally continuously. Set goals and celebrate when you reach them.
You can also track how you feel during practice matches. Do you get tired as quickly? Can you maintain your technique longer? Are you recovering faster between points? These improvements matter just as much as the drill numbers.
Building Your Base
Conditioning work isn’t exciting, but it’s necessary. Youth players who build good endurance early have an advantage that lasts throughout their tennis careers.
Start with shorter drills and build up gradually. Consistency matters more than intensity – it’s better to do moderate conditioning three times a week than to exhaust yourself once and skip the rest of the week.
Remember that conditioning supports your tennis, it doesn’t replace it. Keep working on your strokes and strategy, but make sure your body can execute them for an entire match.
Want expert help with tennis conditioning? Athletes Untapped connects families with private coaches who design youth-friendly endurance programs. With structured drills and tailored guidance, young players can improve stamina, recovery, and overall match performance. Find local tennis coaches here.
