1. Fitness under 16-17 years old
2. Fitness after 16-17 years old
Under 16-17 years old, 90% of the work should take place on the court, first you need to expose your strokes and learn how to play tennis. Ideally, work on coordination, footwork, speed, agility, should take place on the court. The most effective fitness under 16 off-court is running, gymnastics, and swimming.
After age 16-17, the percentage of on-court work may be reduced to 70%, the priority of off-court fitness work is running and strength training. One of the main goals of fitness during this period, injury prevention.