2025 Preseason Blueprint: 12-Week Tennis Strength and Speed

Who this blueprint is for

This 12-week preseason is built for motivated high school and college-bound tennis players who want a clear, test-driven path to more power, faster feet, and match-ready confidence. It blends strength and conditioning with progressions inspired by Saviano High Performance Tennis that emphasize movement quality, serve and return mastery, pattern discipline, and poise under pressure. Parents and coaches get checklists and templates so everyone rows in the same direction.

If you have eight to twelve hours per week, a basic gym setup, a court, and a phone for video, you have everything you need.

How the test-driven system works

You will track what matters and retest often. The goal is simple: make the numbers move in ways that carry to the scoreboard.

Baseline in Week 1, then retest in Week 4, Week 8, and Week 12:

• Acceleration and change of direction
  • Ten meter sprint from a tennis-ready stance
  • Twenty meter sprint for extended acceleration
  • Pro agility shuttle 5-10-5 for braking and re-acceleration
• Elastic power
  • Countermovement jump height
  • Standing triple jump distance
  • Seated medicine ball overhead throw and rotational throw
• Tennis-specific outputs
  • Serve speed with a radar or reliable phone app
  • Serve accuracy to four zones, ten balls per zone
  • Return quality: percentage of deep, playable returns against first-serve pace in practice
  • Pattern execution: success rate in two-ball and three-ball patterns measured over 20 trials
• Movement quality
  • Overhead squat screen, ankle dorsiflexion check at the wall, shoulder external rotation test

Log everything in the Testing Sheets and set simple targets: a small win every four weeks.

Weekly structure and time budget

• Four training days, two lighter skill or recovery days, one full rest day
• Two gym sessions per week in Weeks 1 to 3, then three sessions in Weeks 4 to 9, then two sessions during taper in Weeks 10 to 12
• On-court four to five days per week, with one day focused on serve and return only
• Short daily mobility, ten to fifteen minutes, to bank durability

A typical training day during the main build:

• Warm up: joint prep, skips, mobility, and sprint mechanics, ten to twelve minutes
• Strength or power block: thirty to forty minutes
• On-court session: sixty to ninety minutes with a clear theme
• Recovery: five to ten minutes of breathing, stretching, and note-taking

Weeks 1 to 3: Build the base

Theme: earn the right to go fast. Improve joint positions, ingrain sprint mechanics, and build muscle where tennis needs it most.

Strength and mobility

• Day A
  • Trap bar or hex bar deadlift, five sets of five repetitions at a comfortable load
  • Split squat, four sets of six repetitions per leg
  • Half-kneeling single arm press, three sets of eight repetitions per side
  • Prone T and Y shoulder series, two sets of twelve repetitions
  • Forearm pronation and supination, two sets of fifteen repetitions
• Day B
  • Front squat or goblet squat, five sets of five repetitions
  • Single leg Romanian deadlift, three sets of eight repetitions per leg
  • Pull up or assisted pull up, four sets of max quality repetitions
  • Pallof press anti-rotation, three sets of ten seconds per side
  • Calf raises, three sets of fifteen repetitions

Sprint mechanics and speed

• Wall drills for posture and shin angles, three rounds of ten seconds
• Marches, skips, and A runs, three sets of twenty meters
• Acceleration buildups at seventy to eighty percent effort, six by ten meters
• Deceleration repeaters: five meter approach into controlled three-step stop, six repetitions

On-court progressions

• Footwork: split step timing with a clap or ball drop, three sets of fifteen contacts
• Pattern foundations: crosscourt depth to space, then find the short ball and attack crosscourt again before playing one ball down the line
• Serve: fifty balls, focus on shape and height; land inside the court and stick the landing on a balanced front foot
• Return: block return against a partner feed, thirty balls on each side with targets to middle third for depth

Match-readiness habits

• Between-point routine: breathe in for four seconds, out for six seconds, set a one-sentence intention, towel, and step up
• Daily notes: two wins and one lesson in the Training Log

Parent checklist

• Confirm the weekly schedule and rides by Sunday night
• Check sleep hours and breakfast plan
• Review Testing Sheets and celebrate small wins after Week 1 baseline

Weeks 4 to 6: Get strong and keep the form

Theme: develop force and keep skill quality. Continue clean mechanics and add strength that protects joints and fuels faster first steps.

Strength

• Day A
  • Trap bar deadlift, five sets of three repetitions, challenging but never ugly
  • Rear foot elevated split squat, four sets of five repetitions per leg
  • One arm dumbbell row with a pause, four sets of six repetitions per side
  • Side plank reach through, three sets of eight repetitions per side
• Day B
  • Front squat, five sets of three repetitions
  • Hip thrust or barbell bridge, four sets of six repetitions
  • Overhead press with neutral grip, four sets of five repetitions
  • Hanging knee raise, three sets of ten repetitions
• Day C
  • Pull up, five sets of submaximal quality repetitions
  • Lunge matrix, three sets of eight repetitions per leg
  • Rotational cable press, three sets of eight repetitions per side
  • External rotation shoulder work, two sets of fifteen repetitions

Speed and agility

• Wickets or mini hurdles for rhythm strides, two sets of four runs at fifteen to twenty meters with smooth posture
• Ten meter accelerations, six to eight repetitions with full walk-back rest
• Tennis deceleration: recover from doubles alley to center mark on a clap, eight repetitions, focus on hips lower than chest and quiet feet on the stop

On-court progressions

• Serve: add targets and second serve work; sixty balls with twenty to slice or kick; accuracy to four quadrants
• Return: move in on second serves, two blocks of fifteen balls per side aiming deep middle
• Patterns: two-ball crosscourt to one-ball change, then close; score it as one point if you win the point in three balls or fewer
• Approach and volley: approach off the crosscourt ball, split at the service line, first volley deep middle, second volley to open court

Match-readiness

• Play one or two practice sets weekly with a serve focus rule: if a first serve lands in, you are allowed to play your highest percentage pattern
• Pressure ladders: make six of eight serves to a target or repeat the set

Parent checklist

• Confirm two strength days and one optional third day fit school workload
• Watch one practice set and use the simple feedback scale: body language, between-point routine, and first step, each scored one to five
• Retest in Week 4 and discuss results and next goals

Weeks 7 to 9: Convert strength to power and pattern speed

Theme: move force faster and sharpen shot selection. Lighten the load, raise intent, and simplify patterns under tempo.

Power lifts and jump training

• Day A
  • Trap bar jump with light load, five sets of three repetitions with total stillness on landing
  • Split squat to quick press, three sets of five repetitions per side
  • Medicine ball scoop toss rotational, four sets of five throws per side
• Day B
  • Hang clean pull or kettlebell swing, five sets of five crisp repetitions
  • Box jump with step down, four sets of three jumps
  • One arm bench press, three sets of six repetitions per side
• Day C
  • Contrast pairs: heavy two repetitions squat then three hurdle hops; four rounds
  • Pallof press with lateral shuffle, three sets of eight repetitions per side

Speed and change of direction

• Flying ten meter sprints with ten meter buildup, six repetitions
• Curved sprints around cones to simulate wide ball chases, six repetitions per side
• Short-shuffle agility: two steps and break, eight repetitions per side, react to a clap or pointer

On-court progressions

• Serve: speed set of twenty first serves at full intent, then twenty second serves with shape and height; finish with ten serve plus one patterns scored
• Return: two options only on first serves, deep middle or deep crosscourt; chart with plus for playable, minus for miss, circle for neutral
• Patterns: build a three-ball template for your identity. Examples:
  • Forehand-led player: crosscourt forehand heavy, inside forehand to backhand corner, approach or depth hold
  • Backhand-led player: backhand crosscourt heavy, upgrade down the line on short ball, step inside for forehand to the open court
• Transition play: two approach balls per rally in drills, then points begin with a mandatory approach on the first short ball

Match-readiness

• Set play twice per week now; at least one set begins each point with a specific serve target and a preset first-ball pattern
• Tie-break training to twelve points with consequences for missed first serve targets

Parent checklist

• Help schedule two set days and one recovery walk or swim day
• Confirm school and test calendars to avoid overload
• Review Week 8 retest results and update college list or tournament schedule if needed

Weeks 10 to 12: Taper, sharpen, and show

Theme: reduce volume, keep speed and rhythm, and arrive fresh. This is also your window for college video and showcase events.

Strength and power

• Two shorter sessions per week
  • Keep two high velocity lifts such as trap bar jumps and kettlebell swings, three to four sets of two to three fast repetitions
  • Maintain one upper push and one pull, two sets of three to five controlled repetitions
  • Core: brief anti-rotation and breathing work

Speed and movement

• Short accelerations, four to six sprints of ten meters
• One curved sprint pattern per side, four repetitions each
• One deceleration tune-up, four repetitions total

On-court sharpness

• Serve: twenty to thirty first serves to two targets, then twenty second serves; finish with ten serve plus one points scored
• Return: fifty returns against live serve, charted
• Patterns: thirty-ball scoring drill for your top two three-ball patterns; aim for seventy percent success
• Match play: two to three short sets per week; never leave the court without a one-sentence lesson recorded in the Training Log

College video and showcase prep

• Script the video in advance: twenty quality serves mixed targets, ten forehands crosscourt, ten backhands crosscourt, five down-the-line each side, ten approach and volley sequences, and five points from practice sets that show pattern discipline and problem solving
• Film at eye height from behind baseline and from the side; use natural audio for ball sound and footwork
• Include a twenty second intro slide with name, graduating year, contact, and coach contact
• For rating and recruiting context, read the WTN vs UTR 2025 guide.

The optional 2 to 4 week mini-camp

If you can join a mini-camp near the end, use it as a high-quality rehearsal, not a grind. The goal is exposure to faster ball, tighter patterns, and calm under noise. Choose a camp that emphasizes footwork rhythm, serve and return volume, and point construction over random basket work. Programs like the USTA National Campus overview often provide structured environments with measurable progress. Ask for video feedback and a written plan for your next four weeks.

How to plug it in

• If two weeks are available: place the camp in Weeks 9 and 10, then taper in Weeks 11 and 12
• If four weeks are available: Weeks 8 to 11 as camp, with Week 12 fully dedicated to taper, video edits, and match play rehearsal

Daily camp checklist

• Minimum fifty meaningful returns per day and one hundred meaningful serves per day
• Pattern blocks scored and charted, not just fed
• Ten minutes of movement skill daily: split timing, recovery steps, deceleration, and first step out of the split

On-court details modeled on Saviano-style priorities

Movement quality

• Split step on opponent contact with a soft landing and a clear first push
• Recovery steps keep the hips lower than the chest while the eyes track the ball
• Use rhythm counting to avoid rushing: one on the split, two on the load, three on the strike, four on the recovery

Serve and return discipline

• Serve shape first, speed second; heavy arc above net height lets you swing with commitment
• Return posture calm and tall; treat deep middle as your default to take time away and set up the next ball

Patterns that travel

• Crosscourt heavy until you earn space; upgrade only when the feet say go and contact is out front
• Attack the backhand corner to open the forehand side; when in doubt, play deep middle and reset

What to track and how to coach yourself

Use a simple traffic light system in the Training Log:

• Green: easy success, keep and raise the target next session
• Yellow: inconsistent, keep volume the same and improve setup or rhythm
• Red: not ready today, reduce volume or return to the last stable version of the drill

For strength and speed numbers, aim for small, real gains:

• Ten meter sprint faster by 0.05 to 0.10 seconds by Week 8
• Serve speed up three to five miles per hour while keeping accuracy at seventy percent or better
• Jump and throw outputs up five to ten percent by Week 12

Recovery, nutrition, and life balance

• Sleep: eight hours on school nights when possible; seven and a half as a floor
• Food: build each plate with a palm of protein, a fist of carbohydrates, a thumb of healthy fat, and produce that covers half the plate
• Hydration: start the school day with a full bottle and finish it before practice
• Weekly reset: a short walk or swim day to keep the legs fresh and the mind clear

Common adjustments and what to do

• If knees get cranky during jumping in Weeks 7 to 9, swap box jumps for low pogo hops and keep trap bar jumps at a lighter load
• If school exams hit in Weeks 10 to 12, protect sleep, cut gym volume by one third, and keep only the two fastest lifts
• If serve speed rises but accuracy falls, pause speed work for three sessions and return to height and shape targets

Downloadable planners and templates

• Record baselines and retests with the preseason Testing Sheets.
• Track daily notes, serve charts, and pattern scores with the daily Training Log template.
• Map your weeks with the 12-Week Planner and align the family with the Parent Communication Kit.

A sample week at a glance

Monday

• Gym Day A, on-court patterns, serve plus one

Tuesday

• Sprint mechanics, return blocks, short set with serve target rule

Wednesday

• Mobility and skill day, approach and volley patterns

Thursday

• Gym Day B, serve focus, tie-breaks to twelve

Friday

• Sprint mechanics and change of direction, pattern scoring drill

Saturday

• Gym Day C in Weeks 4 to 9, or light taper session in Weeks 10 to 12; match play set

Sunday

• Rest and plan the week with the Parent Communication Kit

Final word

Tennis rewards the player who can repeat a simple plan under pressure. This blueprint is simple by design: measure, practice the right things, and keep the volume and intensity appropriate for the phase. You will lift heavy enough to get strong, move fast enough to get quick, and build shot sequences that you can depend on in the third set. If you show up, log your numbers, and keep your routine steady, you will arrive in spring with a body that moves freely, a serve and return that set the table, and patterns that win points on any court.