At-home tennis drills for 14 year olds and older

This is a free sample week of at-home tennis training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 14 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of tennis for 14 year olds and older

Session 1

Point-length intervals 14 minutes

Dynamic warm-up · 3 min
Skips, leg swings, arm circles
Shadow points, 20 seconds on, 25 off, x 10 · 8 min
Real footwork every rep, recover between
Walk and stretch · 3 min
Bring the heart rate down

Session 2

Serve placement 14 minutes

Toss consistency · 3 min
Same toss every time
Serves to wide, body and T targets · 7 min
Pick the target before the toss
Second-serve spin · 4 min
Brush up, same rhythm

Session 3

Heavy forehand 14 minutes

Shadow swings with full turn · 3 min
Load the back leg
Fed forehands, deep cross-court · 6 min
Brush up for spin
Inside-out forehands · 5 min
Move around the ball, set your feet

Want the rest of the plan?

This sample is 3 of the 7 tennis plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Dynamic Warm-Up

Ages 7 and up · 6 min

Get your body ready before practice or a game.

Jog 1 minute, then high knees and butt kicks.
Leg swings and arm circles.
Walking lunges with a twist.
Five easy jumps.

Coach's cue: Start easy, finish ready.

Safety for ages 14 and up

Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: tennis

A ball and court sized for age: red ball under 8, orange at 9-10, green at about 10-12.
Hat, sunscreen and water for outdoor courts.
Keep serve sets short; stop if your shoulder, elbow or low back hurts.
Kick or topspin serves wait until about 13; low-back pain when arching needs a doctor.
At the net, keep your racquet up in front of your face; feeds are gentle.
Fewer hours a week than your age, and other sports in the mix.

For every sport and age (7)

Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 28 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Tennis: governing bodies, safety and development (8)

Youth athletic development and safety (20)