Training programme for adults

Training programme for beginners/intermediate to advanced.
By our coach Damien Caby.

Training programme for adults

Our goal is to help boost your performance for your next matches, win tournaments and improve your rankings.

The first part of the programme zeroes in on technique, while the second is all about playing.

Get ready to see results from day one!

Tennis & conditioning

Day 1 - Effort 25%

Tennis: 1 hr 30 min > Reps forward/backhand + Distribution.

Conditioning: 30 min > Core + Injury prevention + Flexibliity.

Total time: 2 hrs

Day 2 - Effort 50%

Tennis: 1 hr 30 min > Service (optional) or weight training.

Conditioning: 1 hr > Speed or VO2 max.

Total time: 1 hr to 2 hrs 30 min

Day 3 - Effort 100%

Tennis: 1 hr 30 min > Service / volley + Distribution.

Conditioning: 30 min > Core + Injury prevention + Flexibliity.

Total time: 2 hrs

Day 4

REST

Day 5 - Effort 50%

Tennis: 1 hr 30 min > Game situation + Tactical strategy.

Conditioning: 30 min > Core + Injury prevention + Flexibliity.

Total time: 2 hrs

Day 6 - Effort 100%

Tennis: 1 hr 30 min > Training match (3 sets if possible).

Conditioning: 1 hr > VO2 max or weight training.

Total time: 2h30

Day 7

REST