USTA Player Development Strength and Conditioning Philosophy


The Strength and Conditioning Philosophy is founded on principles of long-term athlete development and our training follows appropriate age and stage teaching and training progressions.

Workload Management and Recommendations for Tennis


A guide for workload monitoring for tennis players.

The Dynamic Warm-up


Gone are the days when static stretching was prescribed as a part of a warm-up plan for tennis. While static stretching is still important after parctice, today's warm-up should focus on getting the body warm and the heart and muscles ready to play. Learn more about how a dynamic warm-up can be incorporated into your tennis plan.

Conditioning Plan for College Tennis Players


This sample plan for college tennis players has been designed to give college tennis coaches and strength and conditioning coaches ideas as to how the conditioning sessions can be organized to prepare players for their seasons

Athletic Development Drills


This collection of videos focuses on athletic development in athletes aged 10-14.

Biomechanics Fundamentals


Biomechanics is the study of the causes of human motion, so tennis biomechanics is essentially the science/ mechanics tennis technique

Development of Racket Speed


As every rally in tennis starts with a serve, it is logical to assume that this stroke could be described as the "ultimate weapon" of the game.  The powerful serves of players such as Ivanisevic, Sampras and Becker have had such an effect on the game that many people have suggested that the rules be changed to limit play to a single serve.

Footwork Drills for Tennis Players


Quick feet are an asset to tennis players at all levels.  Foot speed and coordination can be improved by performing drills that require strength, balance, and explosiveness.

Racket Selection


The rackets players select will strongly affect their tennis play. Biomechanics research is uniquely qualified to provide information for racket selection, as the mechanical behavior of both the racket and the player's body must be understood to make good choices.

Skill Learning - Motor Control


Another major area of expertise of a good coach is an understanding of the usual sequence for learning tennis skills.  This knowledge allows coaches to put together a thoughtful sequence of experiences commonly called a learning progression.

Stroke Fundamentals


Grips, footwork, preparation, stroke patterns, and follow-through.

The Ball Toss


There has been a long-standing argument about where the ball should be hit on the serve. Should the ball be hit exactly at the top of the toss, or should it be hit on the way down?

The Five Controls of the Ball


The five primary controls of the ball are depth, height, direction, speed, and spin.  Mastery of these controls is essential to mastery of tennis stroke production.

The Kinetic Chain


The parts of the body act as a system of chain links, whereby the energy or force generated by one link (or part of the body) can be transferred successively to the next link

Tennis Specific Drills to Impove Quickness on Court


What’s the best way to help your players improve their tennis?  By playing and practicing tennis skills of course.  Therefore, much of the training for tennis should be sport specific.  Especially when it comes to footwork.


Satoshi Ochi, Head Strength and Conditioning Coach,