Enhancing Physical Qualities In 11–13-Year-Old Tennis Players Through Specialized Exercises

This paper examines improving physical qualities of 11–13-year-old tennis players through specialized exercises. The study aimed to provide scientific justification for enhancing speed, agility, strength, and speed-strength capacities using tennis-specific training loads. The methodology employed an 8-week targeted training program, pre- and post-intervention testing, structured planning of training volume and density, and monitoring of body composition and heart rate responses. The experimental approach focused on neuromuscular adaptations during rapid changes of direction, short-distance accelerations, and pre-stroke preparation phases. Scientific novelty lies in substantiating optimal ratios of plyometric, coordination, and elastic-resistance exercises integrated into technical-tactical sessions for the 11–13 age group, and in statistically demonstrating their effects on speed-strength indicators. Practical value is provided by proposing a weekly microcycle template and monitoring criteria that coaches can apply to manage load progression and evaluate performance changes in young tennis athletes.

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