Work out tips for 12 year old who plays competitively

I have a 12 year old daughter who plays competitively in USTA
she plays 2-3 weekends tournaments in 12's & 14's as well and consistently reach deep in 12's and now 14's as well.
Plays 2 days of clinics for 2.5 hours each and 1.5 hours of private sessions as well . This 2.5 hours of clinics includes 45 minutes of physicals work out both days in the near tennis academy . Plus she plays 2 days of tournaments . Two more week day she plays 2 hours friendly match with another kids. That's 6 days of tennis
Now she does strengthening work outs @ home , planks, squats, high resistance band and footwork work outs.
I would need her to do some work outs which makes her strong and avoid injuries as well.
Can you please recommend some . Her aim to reach the max level in tennis she can and she eats, drinks, sleeps and dreams tennis . I never have to push her for tennis.
Please provide nay inputs . Appreciate it in advance . Now she is inside top 20 in 12's for the section and closing to top 100 in 14's.
 

TnsGuru

Professional
Overuse may cause burnout if not careful. Rest/recovery days are important too, try swimming laps in a pool when not hitting to keep the muscles and joints loose and flexible. Tennis tends to tighten muscles and pounds the joints so I find swimming helps me to stay loose and supple.

Mountain biking is a good cross-training as it is low impact. Agility exercises on a soft surface such as sand can be beneficial for footwork. Basketball, soccer, lacrosse are other sports help in agility if interested. Playing other sports such as these can only benefit.....lots of tennis players used to play soccer, Rafa for example, maybe this is why he covers the court so well. ;)
 

MathGeek

Hall of Fame
I agree with the above that you want low impact for a 12 year old girl.

Beyond that, I'd need to know what her weak areas are and work there more. Yours may be an exception, but the limiting factor in a lot of teenage girls' games that I've seen is cardio endurance. The main sign here is that footwork gets sloppy after 30-60 minutes of play leading to reduced court coverage and more UEs. Most parents think racquet issues are the main reason for UEs, and that may be the case, but look to see where the feet are doing.
 

sovertennis

Professional
OP, your post indicates that she her tennis sched is already packed; if anything, I'd recommend less physical exertion (ie 4 days of tennis only and maybe one day of a complementary activity, like swimming or yoga). 12 yr olds should not be working to exertion every day.
 

apjones01

New User
Body weight and perhaps light weights are fine if you’re incorporating resistance. But agree with the other respondents- sounds like she’s working pretty hard already.
 

dgold44

G.O.A.T.
I have a 12 year old daughter who plays competitively in USTA
she plays 2-3 weekends tournaments in 12's & 14's as well and consistently reach deep in 12's and now 14's as well.
Plays 2 days of clinics for 2.5 hours each and 1.5 hours of private sessions as well . This 2.5 hours of clinics includes 45 minutes of physicals work out both days in the near tennis academy . Plus she plays 2 days of tournaments . Two more week day she plays 2 hours friendly match with another kids. That's 6 days of tennis
Now she does strengthening work outs @ home , planks, squats, high resistance band and footwork work outs.
I would need her to do some work outs which makes her strong and avoid injuries as well.
Can you please recommend some . Her aim to reach the max level in tennis she can and she eats, drinks, sleeps and dreams tennis . I never have to push her for tennis.
Please provide nay inputs . Appreciate it in advance . Now she is inside top 20 in 12's for the section and closing to top 100 in 14's.
She is too young for weights !!!
Don’t burn her out
 

ReopeningWed

Professional
I agree with the above that you want low impact for a 12 year old girl.

Beyond that, I'd need to know what her weak areas are and work there more. Yours may be an exception, but the limiting factor in a lot of teenage girls' games that I've seen is cardio endurance. The main sign here is that footwork gets sloppy after 30-60 minutes of play leading to reduced court coverage and more UEs. Most parents think racquet issues are the main reason for UEs, and that may be the case, but look to see where the feet are doing.
Applies to pretty much everyone.
 

SystemicAnomaly

Talk Tennis Guru
The Thrower's Ten are often recommended to bullet-proof the shoulder (incl rotator cuff muscles). TennisPlayer.net has some exercises to minimize, hopefully prevent, hip injuries due to overuse of the open-stance Fh.

https://www.tennisplayer.net/public/physicaltraining/scott_riewald/hip_injuries_openstance_forehand/hip_injuries_openstance_forehand.html

Jumping rope is always a great low-level plyometric exercise for tennis and other sports. Good for cardio, conditioning, and footwork. However, high-impact plyo should be kept to a minimum for young teens and pre-teens. Ditto for working out with heavy weights or high resistance.
 
Top