Safe Serve Speed: 6-Week Overhead Strength and Throw Plan

Why serve speed should start with shoulder health

Big serves look like magic. In reality they come from a healthy shoulder blade that glides, a rib cage that rotates, and hips that load and unload in rhythm. When that system is sound, the racquet head moves fast without forcing it. When it is not, the arm muscles do too much, the elbow and biceps take the hit, and velocity plateaus or pain shows up.

This six-week plan builds speed in the right order. Level 1 builds scapular stability and range. Level 2 layers force absorption and rhythm through medicine ball and elastic work. Level 3 expresses power with plyometric throws and on-court intent drills. You will also get readiness screens, age-specific weekly volumes, radar-gun session scripts, and red-flag rules that keep overuse away.

Use this as a stand-alone plan or plug it into your team environment. If you want printable checklists and logs, grab the templates in our drills section on TennisAcademy.app.

What you need and how to use it

Equipment

Light and medium elastic bands with handles or loops
Medicine balls: 1 to 2 kilograms for under 12, 2 to 3 kilograms for under 16, 3 to 4 kilograms for adults
A small plyometric ball or soft ball for wall throws
A radar gun if available such as a Pocket Radar speed gun
Cones and tape for target boxes

Structure

Three weekly sessions that build the overhead pattern off court
Two weekly on-court serve sessions that focus on quality and intent
One radar session per week in Weeks 2 to 6
One full day off completely each week

Age brackets

Under 12: focus on technique, rhythm, and light power. No heavy loading
Under 16: moderate loading and more intent. Prioritize clean mechanics
Adults: moderate to higher loading based on training age, not just years

Readiness screens you can do in 5 minutes

Use these before Week 1 and again at Week 4. If you fail a screen, reduce intensity and clean the pattern first.

Wall slide and reach

Stand with back against a wall, ribs down, thumbs touching the wall
Slide arms overhead to full reach without arching the back or shrugging
Pass: you can reach overhead with your wrists near the wall, no pain, no back arch

Scapular push up plus

Push up position on the floor or a box. Keep elbows locked, protract and retract shoulder blades
Pass: 10 smooth protraction reps without winging or shrugging

Seated thoracic rotation

Sit tall, squeeze a foam roller or pillow between knees, arms across chest. Rotate left and right
Pass: at least 45 degrees each way without the pelvis moving

Single arm front plank tap

Plank on forearms. Lift one arm and tap opposite shoulder for 10 controlled taps per side
Pass: no hip drop, no rib flare, no neck strain

Prone Y and T lift

Lie face down, forehead on towel. Raise arms in a Y, then in a T. Thumbs up
Pass: 10 slow lifts each position without shrugging or pain

Elbow check

Straighten the elbow and flex the wrist. No sharp pain along the inside of the elbow
Pass: no pain. If pain is present, stop any high-intent work and see a qualified professional

Red-flag rules that prevent overuse

Pain rule: pain above a 3 out of 10 during or after serving means stop the session and switch to mobility only
Soreness rule: next-day soreness that limits range of motion means 24 to 48 hours off from high intent
Velocity drop rule: if radar speed falls more than 5 percent for three serves in a row, end the high-intent block
Elbow warning signs: sharp inside elbow pain, tingling, or loss of grip strength. Stop and seek evaluation
Growth spurts: juniors adding more than 2 centimeters in height in a month should reduce high-intent volume by one third for two weeks. Parents can review the parents' PHV growth-spurt guide
The 10 percent rule: do not increase weekly serve or throw volume by more than 10 percent from the prior week

Weekly volume targets by age

These are total weekly ceilings including practice and matches. High intent means 85 to 95 percent effort measured by feel or radar.

Under 12

Serves: 60 to 80 total, with 10 to 20 high intent
Medicine ball throws: 40 to 60 total
Elastic sets: 8 to 10 sets total

Under 16

Serves: 90 to 120 total, with 20 to 30 high intent
Medicine ball throws: 60 to 80 total
Elastic sets: 12 to 14 sets total

Adults

Serves: 100 to 140 total, with 25 to 35 high intent
Medicine ball throws: 70 to 90 total
Elastic sets: 12 to 16 sets total

If you play two matches in a week, drop the elastic and medicine ball totals by 20 percent.

The six-week level-based plan

Each week has three strength or throw sessions and two court sessions. Rest at least one full day per week.

Level 1: Build shoulder health and patterning (Weeks 1 and 2)

Session A: Scapular stability and mobility

Foam roll upper back: 60 seconds
Breathing drill, supine 90-90 with reach: 3 sets of 5 slow breaths
Serratus wall slide with lift off: 3 sets of 6
Scapular push up plus: 3 sets of 8
Band external rotation at 30 degrees abduction: 3 sets of 10 per arm
Half kneeling anti-rotation press with band: 3 sets of 8 per side

Session B: Medicine ball rhythm and deceleration

Chest pass to wall, tall kneel: 3 sets of 6
Side toss, step behind pattern, light ball: 3 sets of 6 per side
Overhead rainbow throw to partner, light arc, stick the landing: 3 sets of 5
Reverse lunge to overhead reach with band: 3 sets of 6 per side

Session C: Elastic and isometric holds

Isometric external rotation at 90 degrees elbow bend, band hold 20 seconds: 3 holds per side
Band face pull to external rotation: 3 sets of 8
Trap raise with light dumbbells or plates: 3 sets of 10
Copenhagen plank short lever: 2 sets of 20 seconds per side

Court sessions, Weeks 1 and 2

Warm up: shadow serves 10, mini court serves 10, baseline to service line 10
Intent drill 1: Tall-knee serve toss and snap, 2 sets of 6 focusing on clean contact
Intent drill 2: Box-in-box accuracy, 3 sets of 5 to deuce and ad targets
Top-up serves: 10 at 70 percent effort, smooth rhythm. No radar yet in Week 1. Introduce radar in Week 2 for three test serves only

Progress marker by end of Week 2

You can complete all sets with no pain and maintain posture on video from the side
Radar, if available, shows a small gain of 1 to 2 miles per hour at the same effort or a steadier cluster of speeds

Level 2: Absorb and redirect force, then add intent (Weeks 3 and 4)

Session A: Deceleration and mid-back strength

Split stance row with band, soft landing on front leg: 3 sets of 8 per side
Eccentric external rotation with light dumbbell, 3 seconds down: 3 sets of 8 per side
Prone Y followed by T, 2-second holds: 3 sets of 8 each
Tall kneel pallof press with overhead reach: 3 sets of 8
For additional change-of-direction work that protects knees and hips, see our tennis deceleration plan.

Session B: Medicine ball power

Step-behind rotational throw, medium ball: 4 sets of 5 per side
Overhead scoop to wall with quick hip pop: 4 sets of 4
Reverse overhead throw behind you, stick the landing: 3 sets of 4

Session C: Plyometrics and elastic

Stick and pop pogo jumps, forward and lateral: 3 sets of 10 total
Push up with plus, hands on med ball for instability: 3 sets of 6
Band diagonal pattern D2 flexion, control the return: 3 sets of 6 per side

Court sessions, Weeks 3 and 4

Warm up sequence repeated
Intent drill 3: Landing line drill. Draw a chalk line for the front foot. Land on the line, hold balance for one count. 3 sets of 5
Intent drill 4: Two ball check. Hold a second ball in the toss hand to discourage early opening. 3 sets of 5
Radar script, Week 3 only: see Baseline Radar Session below. Cap high-intent reps at age-specific numbers
Radar script, Week 4: Ramp Radar Session. If speed drops 5 percent across three serves, stop the high-intent block

Progress marker by end of Week 4

You can perform rotational throws with clean footwork and quiet neck and shoulders
Serve speeds cluster tighter with fewer outliers, or you can sustain peak speed for more attempts without pain

Level 3: Express power without losing control (Weeks 5 and 6)

Session A: Contrast power

Medicine ball overhead throw, stick, then 2 shadow serves at high rhythm: 4 rounds
Step-behind side toss, then elastic D2 flexion fast but smooth: 4 rounds

Session B: Plyometric overhead

Kneeling chest pass to rebounder or wall, quick return catch: 3 sets of 6
Overhead slam to soft floor or sandbag, full hip extension: 3 sets of 5
Single leg RDL reach with band row, balance for 2 seconds: 3 sets of 6 per side

Session C: Arm care circuit

Band external rotation 90-90: 3 sets of 12
Band internal rotation 90-90: 3 sets of 12
Face pull, slow return: 3 sets of 10
Side plank with reach through: 2 sets of 20 seconds per side

Court sessions, Weeks 5 and 6

Warm up sequence
High-intent clusters with radar using Peaking Radar Session below
Finish with 10 accuracy-first serves per side to reinforce control while a bit fatigued

Progress marker by end of Week 6

Peak speed up 2 to 6 miles per hour compared to Week 1 baseline for many players, or noticeably higher average speed at the same perceived effort
No pain, no next-day limitation of range

Radar-gun session scripts you can trust

Use rate of perceived exertion, abbreviated RPE, to estimate effort. Ten is absolute max, eight to nine is high intent, six to seven is controlled hard, four to five is smooth medium.

Baseline Radar Session, Week 2 or 3

Warm up: 5 shadow, 10 mini, 10 full at RPE 5
Set 1: 5 serves at RPE 7, 20 seconds between
Set 2: 5 serves at RPE 8, 30 to 40 seconds between
Set 3: 3 serves at RPE 9, 60 seconds between
Stop if three serves in a row drop more than 5 percent. Log best and average

Ramp Radar Session, Weeks 4 and 5

Warm up as above
Potentiation: 2 rounds of step-behind side toss to wall, 4 throws each. Rest 60 seconds
Set 1: 5 serves at RPE 7
Set 2: 4 serves at RPE 8
Set 3: 2 to 3 serves at RPE 9 to 10 if pain free
Finish with 6 accuracy-first serves at RPE 6

Peaking Radar Session, Week 6

Warm up as above
Potentiation: 2 overhead med ball throws, stick the landing, then 2 shadow serves. Repeat 3 rounds
Peak cluster: 6 to 8 single serves at RPE 9, 60 to 90 seconds between, stop if 5 percent drop holds for three attempts
Cool down: 6 serves at RPE 5, long smooth finish

On-court intent drills that teach speed without forcing it

Snap and stack: Start tall, ribs stacked over hips. Toss, lift, and feel the racquet snap without jumping. 3 sets of 6. Cue: smooth up, quick through
Box in box: Tape a small square inside the service box. Hit to the small square from deuce and ad. 3 sets of 5 each. Cue: swing fast to a small target
Landing line: Chalk a line and land on it, hold for a one count. Teaches force absorption. 3 sets of 5
Rhythm ladder: Place three cones behind the baseline. Rock back, step into the toss, and serve. 2 rounds of 6

How Legend Tennis Academy runs this in a covered-court setup

Legend Tennis Academy runs a winter block in a three-lane covered court. Here is their flow that you can copy.

Layout

Lane 1, Elastic and arm care: cones and bands at the back fence, mirrors or a coach for posture checks
Lane 2, Medicine ball station: rebounder or concrete wall with a taped target
Lane 3, Radar lane: a tripod-mounted radar behind the baseline, safe distance and clear communication. A coach manages the queue and logs results

Forty five minute block, twelve players, two coaches

Minutes 0 to 8: group warm up, mobility and shadow serves
Minutes 8 to 18: Lane 1 elastic circuit in pairs. Players rotate every 2 minutes
Minutes 18 to 32: Lane 2 medicine ball throws with coaching on landings
Minutes 32 to 45: Lane 3 radar clusters. Each player does one Baseline or Ramp script scaled to age volumes

Safety and quality

One player serves at a time in the radar lane
Only soft throws toward a wall in the medicine ball lane. No chasing stray balls across lanes
Coaches use clear hand signals for start and stop

Integration across six weeks

Weeks 1 to 2: more time in Lane 1, shorter radar sets
Weeks 3 to 4: even time split, add rotational throws
Weeks 5 to 6: slightly longer radar clusters, then finish with accuracy serves at RPE 6

How to scale loads for U12, U16, and adults

Medicine ball weights and tempos

Under 12: 1 to 2 kilograms, focus on stick and control. Count a two second hold on landings
Under 16: 2 to 3 kilograms, smooth to fast intent. One second hold on landings
Adults: 3 to 4 kilograms, fast intent if the landing is stable. One second hold

Elastic bands

Under 12: light resistance, pristine positions, 12 to 15 controlled reps
Under 16: light to medium resistance, 10 to 12 reps
Adults: medium resistance, 8 to 12 reps based on control

Serve clusters per session

Under 12: 10 to 12 warm ups, 8 to 12 medium, 6 to 10 high intent
Under 16: 12 to 15 warm ups, 12 to 15 medium, 8 to 12 high intent
Adults: 15 to 20 warm ups, 12 to 18 medium, 10 to 15 high intent

A simple log that makes progress visible

Track three things after each serve session

Peak speed and average speed if you use a radar. If not, mark RPE and whether contact felt clean
Accuracy to small targets, count of hits out of attempts
Soreness the next morning from 0 to 10 and any pain location

Patterns you want to see

Peak speed edges up by Week 3 and again by Week 6
Average speed climbs without adding more high-intent reps
Accuracy to the small box improves or holds steady while speed rises

Common adjustments

Left-handed players: mirror the rotational throw directions. The red-flag rules and volumes are the same
Doubles focus: mix in 30 percent more second-serve practice at RPE 6 to 7, but keep high-intent totals capped
Clay schedule: slightly higher total serves may happen due to longer points. Reduce medicine ball totals by 10 to 15 percent in match-heavy weeks
In-season match load: if you play more than three competitive sets in a week, drop the radar session and replace it with an easy arm care circuit

Troubleshooting speed plateaus

If speed does not move by Week 4, film from the side. Look for early shoulder shrugging and a late toss. Fix the setup and the rhythm ladder before adding more intent
If speed rises but accuracy crashes, keep the power work but shift court work to smaller targets. This sharpens aim under higher swing speeds without overthinking technique
If elbows complain, pull back on internal rotation work and any extreme pronation drills. Add more external rotation isometrics and deceleration rows

The big idea to remember

Speed is not a trick. It is a byproduct of a healthy shoulder blade, a torso that turns, and legs that accept and return force. Build those first, then add intent in small clusters that you can sustain. Follow the red-flag rules, use the volumes that fit your age bracket, and let the radar tell you when enough is enough. Six weeks is long enough to feel and measure change, and short enough to repeat after a recovery week. If you stack two six-week blocks across a season, you will have a faster serve that you can trust when the match matters most.