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Age 12

Physical training

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Technique before load. Stop if anything hurts. For under-16s, focus on movement quality and bodyweight; loaded lifts only with a qualified coach.

Dynamic warm-up (10 min)

Carioca & side shuffles

2 × court width each

Hip mobility, lateral footwork

Cue: Stay low, light feet

World's greatest stretch

5 per side

Hips, thoracic rotation

Cue: Reach elbow to instep, rotate open

Band shoulder external rotation

2 × 12 per arm

Rotator cuff for serving

Cue: Elbow tucked, slow return

Goblet squat

Ages 13+

Leg drive for serve and groundstrokes

Cue: Chest tall, knees track over toes

Lateral lunge

3 × 6 per side

Wide-ball loading

Cue: Sit back into hip, push off outside foot

Side plank

3 × 20–30 s per side

Core stability for rotation

Cue: Straight line ear to ankle

Medicine ball rotational throw (2–3 kg)

Ages 13+

Hip-to-shoulder power transfer

Cue: Rotate from the hips, not the arms

Trap-bar deadlift (coached)

Ages 16+

Total-body strength

Cue: Only with qualified supervision

Split-step reaction starts

8 × 5 m, full rest

First-step quickness

Cue: Land on balls of feet as partner points

Tennis interval shuttles

6 × 15 s work / 25 s rest

Point-like work:rest

Cue: Mimic real point length