7-Day Tennis Practice Schedule for Improved Performance

by Drake Hernandez

7-Day Tennis Practice Schedule for Improved Performance

Note: This practice schedule is designed for intermediate to advanced players looking for focused training while maintaining a balanced routine during the school year. Remember to prioritize proper warm-up, hydration, and recovery.

Day 1: Technical Focus (Monday)

  • 4:00 PM - 6:00 PM: Tennis Practice
    • Warm-up: Dynamic stretches and light jogging (15 minutes)
    • Stroke Work: Focus on one or two key strokes (forehand/backhand) with attention to form (1 hour)
    • Drills: Incorporate stroke-specific drills to reinforce technique (1 Hour)
  • 6:30 PM - 7:30 PM: Conditioning
    • Cardio workout (running, cycling, ect.) to improve endurance (1 hour)

Day 2: Match Play Strategy (Tuesday)

  • 4:00 PM - 6:00 PM: Tennis Practice
    • Warm-up: Dynamic stretches and light jogging (15 minutes)
    • Match Play: Engage in practice matches with a focus on strategy and shot placement (1.5 hours)
  • 6:30 PM - 7:30 PM: Conditioning
    • Core strengthening exercises and flexibility training (1 hour)

Day 3: Footwork and Agility (Wednesday)

  • 4:00 PM - 6:00 PM: Tennis Practice
    • Warm-up: Dynamic stretches and light jogging (15 minutes)
    • Footwork Drills: Ladder drills, cone drills, and agility exercises (1 hour)
    • Live Ball Drills: Practice dynamic shot selection and movement (1 hour)
  • 6:30 PM - 7:30 PM: Conditioning
    • Plyometric exercises and lower body strength training (1 hour)

Day 4: Recovery and Rest (Thurday)

  • Rest Day: Focus on gentle activities like walking, yoga, or stretching to aid recovery and prevent overuse injuries.

Day 5: Consistency and Control (Friday)

  • 4:00 PM - 6:00 PM: Tennis Practice
    • Warm-up: Dynamic stretches and light jogging (15 minutes)
    • Consistency Drills: Emphasize shot consistency and placement (1.5 hours)
    • Serve Practice: Work on improving your serve technique and placement (30 minutes)
  • 6:30 PM - 7:30 PM: Conditioning
    • Full-body workout incorporating resistance training (1 hour)

Day 6: Mental Toughness and Endurance (Saturday)

  • 10:00 AM – 12:00 PM: Tennis Practice
    • Warm-up and Match Play
  • Afternoon Conditioning
    • Cardio/Yoga/meditation for relaxation and mental focus (1 hour)

Day 7: Intense Drills and Reflection (Sunday)

  • 9:00 AM – 11:00 AM: Tennis Practice
    • Warm-up: Dynamic stretches and light jogging (15 minutes)
    • Intense Drills: High-intensity drills focusing on speed, power, and agility (1.5 hours)
  • Afternoon Matchplay (1-2 Hours)

Final Thoughts:

This 7-day tennis practice schedule balances intensive training with adequate recovery. The schedule can be adjusted based on your personal fitness level, goals, and any other commitments you may have. Be sure to incorporate proper nutrition, hydration, and sleep to support your training efforts and maintain overall well-being.

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