Ages 5–7: Fun & Fundamentals (Fun & Coordination)
At this stage, tennis should feel like a game — not a grind. The goal is to develop basic motor skills, coordination, and love for the sport.
Goals: Develop basic motor skills, timing, and racquet familiarity.
Key Focus:
- Hand-eye coordination (bounce & catch, balloon tennis).
- Balance and footwork basics (side steps, cone zigzags)
- Short swings with foam or red ball rackets.
- Overhand throwing motion (precursor to serving).
Sample Drills:
- Balloon Rally – hand-eye coordination
- Cone Race – footwork and balance
- Catch & Hit – introduction to swing
- Target Toss – accuracy and spatial awareness
Tips:
- Keep sessions short (15–30 minutes) and playful
- Use mini nets or tape lines indoors if needed
- Avoid technical overload — let them explore naturally
- Celebrate effort, not just “good” shots
Ages 8-10: Technique & Movement (Technique & Footwork)
This is the golden age for skill learning. Players begin to understand scoring and competition, so it’s the perfect time to build technical foundations.
Goals:Build proper swing habits and consistent movement patterns.
Key Focus:
- Proper grips and swing shapes (forehand, backhand, serve)
- Rallying with a partner and court positioning.
- Agility drills (ladder steps, shadow movements).
- Basic tactics: hitting cross-court, recovering to center.
Sample Drills:
- Mini Net Rally – control with orange ball
- 4-Corner Footwork – quick steps + recovery
- Serve the Target – beginner serving accuracy
- Cross-Court Consistency – rallying under pressure
Tips:
- Use orange balls and mid-size courts for better rally success
- Introduce simple scoring and game formats
- Prioritize control and consistency over power
- Encourage positive self-talk and trying new skills.
Ages 11–13: Strategy & Strength (Tactics & Physicality)
As players grow physically and mentally, training can include more structure. This is the time to introduce match strategy and physical conditioning.
Goals:Improve rally construction, serve development, and agility.
Key Focus:
- Footwork patterns (split step, lateral recovery).
- Serve development: toss, motion, rhythm.
- Point construction: offense, defense, shot selection.
- Light strength and flexibility exercises (bodyweight only).
Sample Drills:
- Serve + 1 Drill – start point play.
- Box Rally Patterns – control and anticipation.
- Shadow Tennis with Split Steps – movement & awareness.
- Forehand Inside-Out – control and direction.
Tips:
- Film strokes occasionally for visual feedback.
- Encourage note-taking or match journaling.
- Keep it fun — burnout can start early if pressure builds.
- Allow for unstructured play (creative hitting, trick shots, etc.).
Ages 14–17: Performance & Personalization (Match Readiness & Strength)
Now it’s about refining their game and building toward competitive goals. Players are stronger, more self-aware, and ready for specific training.
Goals:Execute strategy, improve endurance, and polish technical skill.
Key Focus:
- Match routines (mental warm-up, post-match review).
- Serve plus one / return strategy.
- Fitness and injury prevention (mobility, strength, recovery).
- Match-play intensity and tournament preparation.
Sample Drills:
- Pattern Play Drill (cross + down the line).
- Neutral-to-Offense Point Drill.
- Match Simulation with Pressure Points.
- Court Sprint Circuits – fitness and recovery.
Tips:
- Customize training to fit playing style.
- Practice with different partners and pace.
- Track goals, results, and progress regularly.
- Encourage independence with planning and reflection.
