10U tennis practice plans (ages 9 and 10)

Tennis Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: shadow swings without a ball, 10 forehands and 10 backhands with a split step before each; then easy rallies close to the net.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Overarm Toss to Serve 11 min

1. Stand side-on with your non-hitting shoulder toward the net.
2. Reach your arm back, then throw the ball high over the net.
3. Finish with your arm across your body.
4. Do 3 sets of 8 throws.

Coaching point: Elbow up, reach high, finish across.

Safety: Warm up your arm first. Stop if your shoulder, elbow or low back hurts, and keep serve sets short.

Drop-Feed Forehands 13 min

1. Stand side-on at the service line.
2. Drop the ball and swing low to high.
3. Finish over your opposite shoulder.
4. Hit 30 forehands.

Coaching point: Contact in front, finish high.

Safety: Use the ball and court for your age: red ball on a short court at 8 and under, orange at 9 to 10, green at 10 to 12.

Parent-Toss Backhands 9 min

1. The helper stands a few steps away and tosses underhand.
2. Turn your shoulders and let the ball bounce once.
3. Swing low to high and finish over your shoulder.
4. Hit 3 sets of 10.

Coaching point: Turn first, then swing.

Safety: Use the ball and court for your age: red ball on a short court at 8 and under, orange at 9 to 10, green at 10 to 12.

Chair Sit-and-Stand 15 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Tennis Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Tennis Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: shadow swings without a ball, 10 forehands and 10 backhands with a split step before each; then easy rallies close to the net.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Backhand Volley Catch 11 min

1. Stand two steps from the net with your racket up.
2. Your partner tosses to your backhand side.
3. Turn your shoulder and catch the ball on the strings.
4. Do 20 catches, then tap 10 back over.

Coaching point: Shoulder turn, racket still.

Safety: Keep your racket up in front of your face at the net, and only take feeds from a partner who feeds gently.

Ball Collector Laps 11 min

1. Scatter balls around the outside of the court.
2. Jog one lap and pick up one ball each time.
3. Walk for 30 seconds after every 4 balls.
4. Keep going until the basket is full.

Coaching point: Easy jog, steady breathing.

Safety: Drink water at every break and rest in the shade on hot days.

Where Do I Stand in Doubles? 12 min

1. A coach or parent calls a role: server, server's partner, returner or returner's partner.
2. Walk to that starting spot.
3. Say what that player watches for.
4. Do 12 calls.

Coaching point: Every player has a spot.

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tennis Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.