Advanced Tennis Practice Plan

Many questions come to mind when it comes to tennis practice.

Are you looking for drills (solo or group)?

Do you want a practice plan (beginner, intermediate, or advanced)?

Are you working on specific skills (serves, volleys, footwork, etc.)?

Is it for kids, teens, or adults?

Here’s a comprehensive advanced tennis practice plan, perfect for high-level players aiming to compete seriously — whether at the club, college, or semi-pro level. This plan integrates high-intensity drills, match-play scenarios, and mental/physical training, assuming strong technical fundamentals are already in place. Binge Eating Bodybuilder Diet Breathing Meditation http://dorianfitness.com/week-4-binge-eating-bodybuilder-diet-breathing-meditation

🎾 Weekly Advanced Tennis Training Plan (5–6 Days)

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💥 DAILY BREAKDOWN

Day 1: Groundstroke Intensity + Defensive Play

Purpose: Train offense/defense balance and point construction under pressure.

• Warm-Up (15 min): Mini tennis, dynamic movement, shadow swings
• Drills (60 min):
  • Live-ball crosscourt/d-line intensity rallies (20 min)
  • Open-court movement drills (wide ball → recovery) (20 min)
  • Defensive baseline play → counterattack transition (20 min)
• Live Points (30 min):
  • Short-ball neutralization
  • Play defense → offense points
• Cool-Down (10 min)

Day 2: Serve & Return + First Strike Patterns

Purpose: Develop dominant patterns from serve and return positions.

• Serve Practice (30 min):
  • First serve placement under pressure (e.g., serve 3/5 into wide box)
  • 2nd serve variety: kick, slice, body
• Return Training (20 min):
  • Aggressive vs. neutral return styles
  • Deep returns vs. short chip returns (for doubles/fast-court)
• First Strike Point Drills (40 min):
  • Serve + 1 execution (e.g., wide serve → inside-out FH)
  • Return + 1 with controlled aggression
• Cool-Down (10 min)

Day 3: Transition Game & Net Play

Purpose: Improve approaches, volleys, and finishing skills.

• Approach Drills (30 min):
  • Short ball recognition → approach → volley
  • Deep slice approach + follow
• Volley & Overhead Drills (30 min):
  • Reaction volleys (partner feeds at different speeds/angles)
  • Overhead off lob → split-step recovery
• Pressure Games (20 min):
  • 3-ball game: rally → approach → finish
  • One-up/one-back point construction
• Cool-Down (10 min)

Day 4: Tactical Match Play + Video Analysis

Purpose: Apply training in match conditions, build tactical awareness.

• Warm-Up (15 min)
• Situational Games (30 min):
  • Play points from 30-30, 15-40, deuce
  • Play games starting with 2nd serve only
• Match Play (60 min):
  • Full sets or match tiebreaks (record if possible)
• Tactical Review (15–30 min):
  • Video playback or coach feedback
  • Note effective patterns, unforced error trends

Day 5: Physical Conditioning & Recovery

Purpose: Build endurance, power, flexibility.

• Strength Training (45 min):
  • Tennis-specific lifts: medicine ball throws, lunges, core rotation
• Agility (15–20 min):
  • Sprint intervals, shuffle ladders, explosive footwork drills
• Mobility & Recovery (30 min):
  • Foam rolling
  • Yoga/stretching for hips, hamstrings, shoulders
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Day 6: Match Simulation Day

Purpose: Compete under realistic conditions.

• Tournament Format Matches:
  • Best-of-3 sets
  • Super tiebreaks
  • Use new balls and changeovers
• Mental Training:
  • Pre-match routine
  • Between-point rituals
  • Post-match review

Day 7: Active Recovery or Full Rest

• Light jog, stretching, or off-court strategy sessions
• Optional: watch professional match footage and identify patterns
• Guided Meditation For Relaxation And Mindfulness http://dorianfitness.com/guided-meditation-for-relaxation-and-mindfulness

🔁 Bonus Add-Ons for Advanced Players

• Pattern Drills: Build combinations like serve + inside-out forehand → finish at net
• Pressure Serving: Serve with punishments (e.g., push-ups for missing 3 targets in a row)
• Eye Tracking & Reaction Tools: Use tools like FitLight or eye focus drills
• Match Charting: Track stats like 1st serve % or unforced errors per set

🧠 Final Thoughts

At the advanced level, it’s not just about hitting hard — it’s about intentional practice, mental resilience, and game intelligence. This schedule helps ensure that each training day moves you closer to your competitive peak. Caffeine 101 http://dorianfitness.com/caffeine-101