Avoid the Winter Slide: How to Keep Up Your Tennis Technique During the Off Season
Avoid the Winter Slide: How to Keep Up Your Tennis Technique During the Off Season
Written by Jimmy Borendame, Head Men’s Tennis Coach, Middle Tennessee State University
Keeping your tennis game sharp during the winter months isn’t easy, especially when outdoor courts are unavailable. Growing up in the Chicagoland area, access to indoor courts was limited and often expensive, which forced me to find alternative ways to continue improving my tennis technique during the off-season.
As the Head Coach at Middle Tennessee State University, we rarely go indoors when the weather is nice. When we do move indoors, we use our indoor spaces strategically for footwork and strength training sessions.
Our athletes have access to the training space and equipment needed to stay in top shape through the winter, but the truth is you don’t need expensive equipment or a fancy gym to stay active indoors.
Starting a program that builds strength and agility using the space and resources available is often all a young athlete needs to ease the transition back onto the tennis court when the spring season hits. Even two days a week of simple bodyweight exercises can go a long way. The benefits of staying in shape during the winter months can pay huge dividends come Spring and Summer. When I was a young tennis player, I discovered that winter training did more than just provide physical strength during the off-season. It also helped me develop mental strength through self-discipline and positive self-talk.
This physical and mental growth gave me an advantage once I was able to get back on the tennis court. By allowing the body a break from the physical stress and repetitive impact of gameplay, young athletes can continue training in a way that reinvigorates both the body and mind.
Aside from putting an indoor training program in place, other things I would recommend include:
- spend some time watching yourself on video from past matches.
- Go out and watch some Division I college tennis matches. Attendance is free and you will pick up on great technique and tactics.
- Lastly, mental training should not be overlooked. I recommend books by Dr. Jim Loehr, and for a more practical competitive perspective, Winning Ugly by Brad Gilbert.
All of these are great ways to sharpen your game during the winter months so you’re ready to make the most of your time on court when summer arrives. When that time comes, I hope to see you bring your A-game to a Wilson Tennis Camps location near you for an action-packed week of tennis.
Frequently Asked Questions
Q1. Why is off-season training important for young tennis players?
Off-season training allows players to maintain fitness, improve movement, and build mental strength without the repetitive stress of daily match play. It helps athletes return to the court stronger, more confident, and better prepared for competitive seasons.
Q2. How often should junior tennis players train during the winter?
Two to three structured sessions per week is often enough during the winter months. Even simple bodyweight, footwork, and agility workouts can maintain conditioning and make the transition back to on-court tennis smoother.
Q3. Do players need access to indoor tennis courts during winter?
Indoor courts are helpful but not required. Many important skills, such as footwork, strength, balance, and coordination can be trained indoors using limited space and minimal equipment.
Q4. What mental benefits come from winter tennis training?
Winter training builds discipline, consistency, and confidence. Players often develop stronger self-talk habits and mental toughness, which can give them a competitive edge once match play resumes.
Q5. What can players do besides physical training during the off-season?
Players can review match footage, watch college tennis matches, study tactics, and read mental toughness books. These activities improve tennis IQ and reinforce good habits even when court time is limited.
Q6. How does off-season training help prevent injuries?
Reducing repetitive on-court impact during winter gives the body time to recover while still staying active. Strength and mobility work can address imbalances and lower injury risk when players return to full training.