When it comes to tennis, getting your body ready is vital for optimal performance. This involves taking breaks and making adjustments to your daily schedule, even if you think it’s working for you. Variety in tennis training is frequently overlooked.

Some people would rather be consistent, so they keep doing the same things and then wonder why they aren’t getting better. Others switch up their tennis programs so quickly, not giving their bodies enough time to adjust.

For long-term development (at any age) and performance, you should phase your tennis training, meaning that planning your training is just as important as your actual tennis practice (also known as tennis periodization).

 

Tennis Periodization

Getting ready

Overall: Low intensity combined with a high training volume. Power and persistence are the main priorities. Early on in your tennis training, you can start out easy without focusing on cross-training. Now would be the time to practice your tennis techniques.

Duration: 4–6 weeks (30% on-court training, 70% off-court training)

Joining matches

Before the match: You should concentrate on match play, power, agility, and speed, as well as sharpen individual techniques and mental states. During this stage, switch your focus from off-court to mostly on-court training based on the coach’s instructions.

Duration: 2–4 weeks

Competing: Maintaining tennis fitness levels and perfecting physical skills are the keys. Sessions on the court must be designed to be match-specific. Training off the court should focus on foot speed, power, agility, reaction time, and injury avoidance. Phase duration is based on the player’s skill level and the schedule of the macthes.

Transitioning

With little time spent on the court, tennis players should use this time to relax and recover. At a moderate level, players can participate in various sports. It’s important to take this time to get ready, reflect, make plans, and set goals. Finding the ideal balance is crucial.

Duration: 1–3 weeks

Implementing (Step by step)

1. Determine your desired peak time (target setting). Since matches take place practically all year round, it’s critical to focus on your prime time. Training at optimal peak periods will help you stay injury-free, motivated, and physically prepared.

2. Prioritize quality above quantity, particularly in the lead-up to the matches.

3. Perform specialized testing for tennis fitness (at least once a year). Try to accomplish this before the preparation stage, and then retest.

The secret to general success in training is diversity. It will help yield greater outcomes when combined with varying the volume, intensity, and frequency.

If after reading this, you feel you need some assistance getting your training plan structured to suit your needs, then reach out to our team!