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EuropeanCollegiatePlayer

EuropeanCollegiatePlayer

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Training when not playing in Tournaments.

Monday: Gym:Lower Body Strength and Conditioning (S+C) + Shoulder Injury Prevention. 1 1/2 hours on court basket drills and 1 hour target serving practice. Core and Stretch.
Tuesday: On Court Movement Footwork, Speed, Agility Training + Medicine Ball Work. Gym:Upper Body (S+C). 2 hours hitting with patterns 3 cross 1 line..etc) 1 hour target serving practice. Core and Stretch.
Wednesday: On Court Movement Footwork + Speed Agility Training + Medicine Ball Work. 1 1/2 basket drills + match specific pointplay. 1 hour target serving practice. Core and Stretch.
Thursday: Gym, Lower Body Workout + Shoulder Injury Prevention. Doubles Match. 1 hour target serving practice. Core and Stretch.
Friday: On Court Movement Footwork, Speed, Agility Training + Medicine Ball Work. 1 1/2 Live Ball Drills + Live points in Specific Match Situations, (Anything I feel I need to sharpen up). Gym, Upper Body Workout, 1 hour target serving practice. Core and Stretch.
Saturday: 2 hours Hitting, Pointplay, Singles Sets. 1 hour serve practice. Core and Stretch.
Sunday: Open Baseline Points from Feed. 3 sets singles matchplay. Core and Stretch.

Days off for recovery when weather is poor, or my body needs a rest.
I will get at approx. 15-20 hours on court tennis a week.

About: Early twenties. 5.5 player with one year to train virtually full time. I will not make pro, nor do I want to. Unless playing tournaments, my matchplay and set play and hitting is limited to 5.0-5.5 players at the moment, but nobody who is truly better than me.

Questions: Am I missing out on getting beaten up by a top tier 5.5 or 6.0 on occasions, either hitting or pointplay, matchplay? I can pay for this service if it is crucial. I only can get this in tournaments and tournament season is finishing soon.

: Is it ok that I am avoiding cardio work, because I am hoping I can do that in on court sprints and intense basket drills instead of off court.

: Not getting any technical coaching and will not change anything now, only certain minor adjustments I will make myself.

: How many competitive 3 set matches should I aim to play a year? College players play like 40+ right?

: How can you improve my schedule, suggest anything, what am I missing out on, compared to say a top 5.5 junior training to go pro or a 5.5 playing at a top D1 college, with a full team and abundance of top players.

Thanks for your help!


 
Most probably nobody has ever done anything similar except a pro or an aspiring one.
I am very far from that. However unless it rains often you will lack rest.
 
Answers :

1. Playing against better opponents can not be compensated with anything else. Better player will find and exploit your weekness showing you what you need to work on. If opponent is way better and beat you easily theres no point in playing them at the moment cuz you gonna crash down in every segment. If you have only weaker opponents at your disposal to play against, give urself a task ( 1st set bh slice ccourt only, 2nd set serving only wide, 3rd set every time when in position to hit fh from inside the court go dtl and rush the net etc) try to win exploiting the task

2. Cardio work means you are in aerobic mode. If you dont like long distance you can consider doing tabata. Long distance running is done once a week, let say 3-5 miles interval. Federers gainaige is very interesting and useful also but hard as hell


3. Be careful when selfcorrecting. You dont want to end up with making a neurological pathway for a flowed movement


4. This is tricky. It would be irresponsible from me to tell xou how many matches you have to play considering lack of knowing you and your game. We can talk about it when given more info.


5. I need more time to answer this (typing from phone and Im very slow). Will get back and you can comment on already written
 
Last edited:
i would highly recommend at least one recovery day a week. don´t wait for your body to tell you.
where in europe are you stationed?
do i understand you correctly, you don´t have any coach or physical trainer?
 
5. First thing : Recovery.
When your body tells you need rest, then its probably too late. You have to maintain freshness for every session as much as you can. Muscles will recover but nervous system needs more. Tricks I use during week : One day training in the morning and next dsy in the afternoon. That way you train both days but have 24h rest between. Or you can do saturday morning session and monday afternoon having on full day rest but actually 48 hours.
5,6 yrs ago I started to work with fitness coach (as a team) so I detached myself from fitness regimes and cant tell you precisely about your s&c routine, just have in mind that particular work on some area demands 24-72 hours for supercompensation so you dont overtrain or get injured.
Tennis wise we can debate and comment/suggest
 
treblings said:
i would highly recommend at least one recovery day a week. don´t wait for your body to tell you.
where in europe are you stationed?
do i understand you correctly, you don´t have any coach or physical trainer?
Click to expand...
I nearly always get a recovery day. What I posted is like the perfect ideal for me.

I have no coach or physical trainer.
 
Easy Rider said:
5. First thing : Recovery.
When your body tells you need rest, then its probably too late. You have to maintain freshness for every session as much as you can. Muscles will recover but nervous system needs more. Tricks I use during week : One day training in the morning and next dsy in the afternoon. That way you train both days but have 24h rest between. Or you can do saturday morning session and monday afternoon having on full day rest but actually 48 hours.
5,6 yrs ago I started to work with fitness coach (as a team) so I detached myself from fitness regimes and cant tell you precisely about your s&c routine, just have in mind that particular work on some area demands 24-72 hours for supercompensation so you dont overtrain or get injured.
Tennis wise we can debate and comment/suggest
Click to expand...

Ok thanks.
I wonder if I should do more basket drills. Recently I have started doing more, but in the past I used to simply hit all the time. How beneficial are they and what percentage balance should there be between basket drills, live hitting drills and pointplay?

To me, basket drills push the player to a level of intensity, speed and endurance that cannot be tested from hitting so easily, unless you have a stronger player on the other side. Thoughts on this?
 
the perfect ideal should include a planned recovery day and a vg coach;)imho
you seem to have access to a lot of court and gym time, will that stay the same during winter?
could you explain what you do for on court footwork movement, speed and agility?
do you follow a fixed plan?
 
I am rec player and never played as high as you. Decades ago I played 1 year at 5.0 level but rest of last 4 decades has been at 4.5 or 4.0 level.

My 2 suggestions:

1. you might be over practicing the serve. I think the serve is the single most important shot and warrants a lot of practice but you are doing full 1 hour sessions. I think 2 or 3 ball hoppers of 50 to 60 balls per hopper is sufficient and you can likely do that in about 30-45 minutes. Targets and spin variety and consistency goals (like 10 consecutive 2nd serves to a specific target) are good drills. Too much serving will take a toll on the body.

2. you might benefit from some private lessons if you have access to a high level coach who has played at 5.5 or higher level. Even if you aren't making technical changes, a few comments from a well trained coach can help. Maybe he sees a few things that you cannot see such as FH take back that is too big or poor footwork or even poor tactics in game situation. Even a good hitting lesson where a good pro just throws a variety of spin and pace at you can be very helpful.
 
EuropeanCollegiatePlayer said:
Ok thanks.
I wonder if I should do more basket drills. Recently I have started doing more, but in the past I used to simply hit all the time. How beneficial are they and what percentage balance should there be between basket drills, live hitting drills and pointplay?

To me, basket drills push the player to a level of intensity, speed and endurance that cannot be tested from hitting so easily, unless you have a stronger player on the other side. Thoughts on this?
Click to expand...

Basket drills are great. Specific technical thing, specific tactical situation but major downside is predictability of incoming ball. Everything you said above is correct. Personally nothing cant replace live ball, of course you gotta have good sparing partner.
In terms of %, nothing is writen in stone. ( if I really have to say, from what we wrote here I would try 20/30/50 ratio ) but You have to figure it out, cuz you dont have coach to make your life easier. It depends on what part of season youre in, your tournament schedule, short/long term goals technics/tactics wise. Return !!! You serve more than you practise return, you have to make it about even
 
Just curious. If you're a college player, don't you have a coach and fitness trainer for your team? Also, how are you getting in 20 hours on court, in addition to all the fitness work, while still keeping up with your course work?
 
You may want to add on 30 minutes of return of serve practice by having a player serve from Mid court. At your high level the return of serve is so vital.

Here is my 4.0 to 4.5 schedule

Match play- 90 minutes at once per week.
Tennis lesson- 1 hour per week.Only 6 months per year due to costs.
Serve practice- twice per week at 40 minutes.
3 mile jog- every 3 weeks !!!
Ball machine- maybe every 2 weeks or 3. for 40 minutes.

That is it. On court about 4 hours per week.

So basically I am training like an older guy !!!
 
Who am I to question what a 5.5 player does ???

I would include 30 minutes of return of serve stuff in there.
Good that you play doubles too.
 
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