TENNIS PERIODIZATION PLAN
The Periodization Training Method divides the overall program into specific and distinct periods, so improvements are made step by step, month to month, and year to year. We plan the student’s Periodization program beginning with his/her goals for the distant future and working backwards to the present. With our proven Periodization Training Method, our students will make the greatest improvements, while also having fun, preventing injuries, and staying mentally and physically fresh.
Click on the picture or link to see first part of the tennis specific periodization plan.
The first part of the periodization includes tennis testing, competition planning and scheduling, training phase, technique, strategy, tactical, tennis specific, training on types of surfaces such as hard and clay courts and much more.
Click on the picture or link to see the second part of the periodization plan for the Nutrition, Physical and Mental Conditioning.
This plan and schedule include training phase, endurance, strength,motor skills, training load, psychology, nutrition, speed, agility, balance, flexibility, running mechanics, aerobic power, anaerobic power, anaerobic capacity and much more.
Our method takes into consideration the different needs, goals and levels of the players, from the novice to the professional athlete. Our Periodization Method is divided into three cycles: the Macro Cycle (the long-term plan), the Mezzo Cycle (partial planning in the short term, keeping in mind the overall objective of the Macro Cycle), and the Micro Cycle (includes the fundamental parts of the training). During the Micro Cycle, we organize the sessions in accordance to the biological results of the athlete.”
The Mezocycle is divided into five phases:
Training to adapt, Solid foundation in every area
High Volume, Low intensity
The emphasis in this period is to develop muscular and cardiovascular endurance
The training is done at a low intensity, so the students can concentrate on stroke development
2- Developmental Phase:
Training to Train
High Volume, Medium intensity
Emphasis on anaerobic capacity, which helps the athlete increase muscle strength and improve quick burst of speed.
Use of plyometrics, helping the athlete build power and speed, improve coordination and agility effectively improving students performance.
Students will continue working on stroke production, concentrating on receiving and hitting skills.
Matches are not recommended in this stage since the students are concentrating on basic skills.
3- Prepare to compete Phase:
Training to compete.
Medium Volume, High Intensity.
Speed work, students will work on tennis specific movements, accelerating quickly and running diagonally, forward and backwards.
Agility work, the ability to start, change direction and to stop are key skills for a tennis player.
Offensive and defensive skills, students will improve shot selection.
Simulation of match play intensity, students will learn to play under pressure.
Students must be clear on their style of play so they can organize their game plan or strategy.
4- Competition Phase:
Training to win.
Low Volume, High Intensity.
The fitness has to be done correctly to preserve speed, agility and power.
The emphasis on this stage is to reach the maximum and best competitive level.
Athlete should perform at their best, peak performance.
Little stroke production work during this stage.
The emphasis is on the strategy, the game plan is based on the students and their opponent style of play.
Evaluations of the learning curve, goals are reset.
5- Rest Phase:
Time allowed for the athletes to recover physically and mentally.
There are two types of rest, total rest and active rest, where the student can hit easy for short periods of time or can do cross training with other sports. Both are very important to reach maximum performance.
Sooner or later the athlete learn the reality “ It is easier to train hard but very difficult to take it easy”.
With our system the students train more efficiently in a shorter period of time avoiding boredom,
over-training, staying motivated, fresh and injury free.