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?
Maximize Muscle Recovery http://dorianfitness.com/maximize-muscle-recovery
If you’ve moved beyond the beginner stage and want to take your tennis skills to the next level, a structured practice plan can make all the difference. This intermediate-level tennis training plan is designed to sharpen your technique, improve consistency, and prepare you for competitive match play.
Whether you’re training solo, with a partner, or under a coach, this weekly schedule will help you stay focused and progress with purpose.
🗓️ Weekly Overview
| Day | Focus |
|---|---|
| Monday | Groundstrokes + Fitness |
| Tuesday | Serve & Return + Net Play |
| Wednesday | Match Play + Strategy |
| Thursday | Rest or Recovery |
| Friday | Mixed Drills + Point Construction |
| Saturday | Match Simulation + Conditioning |
| Sunday | Rest |
💪 Daily Breakdown
Monday: Groundstrokes & Fitness
- Warm-Up (15 min): Mini tennis, dynamic stretches
- Drills (30 min):
- Crosscourt & down-the-line rallies
- Footwork ladder + split-step recovery
- Consistency Focus (20 min): Rally targets (20 shots, depth control)
- Fitness (30 min): Agility cones, core circuit, sprints
- Cool Down (5 min): Static stretches
Tuesday: Serve, Return & Net Game
- Warm-Up (15 min): Shoulder mobility, jump rope
- Serve Practice (30 min):
- Serve to targets: wide, body, T
- Second serve placement & spin
- Return Training (20 min): Split-step timing + aggressive returns
- Net Play (25 min):
- Approach + volley drills
- Overheads & reaction volleys
- Cool Down (10 min)
Wednesday: Match Play & Strategy
- Warm-Up (15 min)
- Tactical Drills (30 min):
- Serve + 1 combos
- Crosscourt battle to down-the-line winner
- Match Play (45 min):
- Practice sets or point-based games (e.g., tiebreakers, pressure points)
- Optional: Video Review or Coach Notes
- Cool Down (10 min)
Thursday: Recovery or Light Training
A lighter day to let your body and mind recover:
- Yoga or flexibility session
- Wall hitting for rhythm
- Light cardio (e.g., jogging or cycling)
Friday: Mixed Drills & Point Construction
- Warm-Up (15 min)
- Live Ball Drills (40 min):
- Groundstroke-to-volley
- Reaction and movement drills
- Point Building (30 min):
- Tactical patterns (e.g., open court play, short angle to net)
- Serve + Rally Combos (15 min)
- Cool Down (10 min)
Saturday: Match Simulation & Conditioning
- Match Play (60 min): Full set or modified scoring matches
- Review Session (10 min): What worked, what didn’t?
- Fitness Training (30 min): Resistance, agility, and balance
- Cool Down (10 min)
🧠 Pro Tips for Intermediate Players
- Focus on patterns, not just shots. Build points with strategy.
- Track progress weekly: note areas of strength and improvement.
- Don’t neglect the mental game: play under pressure, simulate match nerves.
- Film your play occasionally to evaluate technique and footwork.
✅ Final Thoughts
Staying disciplined with a structured practice schedule is what separates casual players from serious competitors. This plan is flexible — feel free to tailor it to your goals, whether that’s singles, doubles, or tournament prep.
Train smart, stay consistent, and enjoy the process.
