I have been playing tennis leisurely for about ten years. Once every couple of weeks throughout the warmer months (May-September), I often go to a local tennis court to play with either my father or some friends. Over the past few years, my friends and I have noticed myself improving and winning more games. As a result, I have decided to enter myself in some tournaments this spring and start to play competitively. Though some people play tennis to remain fit, I believe the correct way to approach training is that it’s important to be fit in order to play good tennis. The following is a 6-week training guide that I will use in order to become fit to play competitively:
Week 1: (March 26-April 1)
Monday |Tuesday |Wednesday |Thursday |Friday |Saturday |Sunday | |Tennis Drills #1, 2 hours of court time, 7 intensity, coordination, strength, cardio | |Gym Workout, 45 minutes, 7 intensity, strength, balance, cardio |Tennis Drills #2, 2 hours of court time, 7 intensity, coordination, strength, cardio | |Gym Workout, 45 minutes, 7 intensity, strength, balance, cardio |Gym Workout, 45 minutes, 7 intensity, strength, balance, cardio | |
Monday: Tennis Drills #1 consisted of stretching, a quick jog around the court, four different drills and then another stretch. I started off with dynamic stretching and then a jog around the court. Once that was completed I started with my drills. First, a forehand drill was done in which I continuously returned the ball cross-court, making sure to hit the proper section of the court. When one side was being completed consistently, I switched to the other. Afterwards, I did the same cross-court drill but this time with backhand. The third drill consisted of wide serves on both the left and right sides of the court. I tried to make ten wide serves in a row without missing the correct square or hitting it down the line. The final drill was forehand and backhand volleys close to the net.