My shot selection needs working on as too often I try for a winning shot when my opponent is on the ‘t’ and can reach most shots. This puts me under pressure. Certain shots have standard replies and I fail to play these enough.
Training Programme
In my Training programme I will do three sessions a week for six weeks with the time increasing for each individual activity as the weeks progress. Also before every session there will be a warm up, and after every session there will be a cool down consisting of :
Warm up
A light jog up and down the court then stretches concentrated more on the neck, arms, back, hips, groins, quads, calves and ankles as these are the parts most under strain. Then, a half pace run up and down to resemble mach conditions, and finally a deep stretch so that at the first lunge you don’t pull a slightly tight muscle.
Cool down
Depending on how hard the match was you should do 5-10 minutes of light jogging/walking to remove lactic acid, and then 5-10 minutes of stretching the same muscles you did in the warm up, depending again on how hard the match was.
Week 1
Session 1: Forehand & backhand 15mins straight drive each side.
Forehand & backhand 10mins volleying each side.
Session 2: Consistant jogging 20mins.
Press-ups 30second set 1min rest. 9mins
Sit-ups 30second set 1min rest. 9mins
Stretching/flexibility exercise 10mins.
Session 3: Drop shot backhand & forehand 10mins each side.
Lob backhand & forehand 15mins each side.
Week 2
Session 1: Boasting backhand & forehand 15mins each side.
Crosscourt backhand & forehand 10mins each side.
Session 2: 5 sets of 15 court sprints. 2mins rest between sets.
Press-ups 30second set 1min rest. 9mins.
Sit-ups 30second set 1min rest. 9mins.
Stretching/flexibility exercise 10mins.
Session 3: Play a match against a player roughly the same standard. 45mins.
Week 3
Session 1: Forehand & backhand 15mins straight drive each side.
Forehand & backhand 10mins volleying each side.
Session 2: Consistent jogging 25mins.
Press-ups 30second set 1min rest. 12mins.
Sit-ups 30second set 1min rest. 12mins.
Stretching/flexibility exercise 10mins.
Session 3: Drop shot backhand & forehand 10mins each side.
Lob backhand & forehand 15mins each side.
Week 4
Session 1: Boasting backhand & forehand 15mins each side.
Crosscourt backhand & forehand 10mins each side.
Session 2: 6 sets of 15 court sprints. 2mins rest between sets.
Press-ups 30second set 1min rest. 12mins.
Sit-ups 30second set 1min rest. 12mins.
Stretching/flexibility exercise 10mins.
Session 3: Play a match against a player roughly the same standard. 45mins.
Week 5
Session 1: Forehand & backhand 15mins straight drive each side.
Forehand & backhand 10mins volleying each side.
Session 2: Consistent jogging 30mins.
Press-ups 30second set 1min rest. 15mins.
Sit-ups 30second set 1min rest. 15mins.
Stretching/flexibility exercise 10mins.
Session 3: Drop shot backhand & forehand 10mins each side.
Lob backhand & forehand 15mins each side.
Week 6
Session 1: Boasting backhand & forehand 15mins each side.
Crosscourt backhand & forehand 10mins each side.
Session 2: 7sets of 15 court sprints. 2mins rest between sets.
Press-ups 30second set 1min rest. 15mins.
Sit-ups 30second set 1min rest. 15mins.
Stretching/flexibility exercise 10mins.
Session 3: Play a match against a player roughly the same standard. 45mins.
Factors affecting performance
High rewards should bring out the best performance but this does increase the pressure to perform. Peak physical and mental health is necessary but highly tuned muscles can often be pulled and too heightened motivation can lead to anxiety. Support from your family is paramount to success so if they are not there ten you performance can be below par.
Improvement made after 6 weeks training programme
After the 6 week programme I have noticed that my forehand drive has become very consistent and tight to the wall. My boasts now die in the corner and don’t go in the tin much. The match has improved my shot selection so I now move my opponent further around the court. My core stability has improved a lot so I can twist, turn and move better on to the ball. My volley, lob, crosscourt and drop shot have just become more consistent and accurate. Most of all my stamina has improved a lot so I can now play my best for the full five games instead of three. But I still sometimes get slightly close to the ball in my backhand corner, causing the ball to come back towards me and give away points.
Views of 6 week programme
I think that the training programme went very well, with all the areas that needed improvement being improved upon. The amount of training I did a week was perfect; I could give 100% in each session because the training was not every day, giving me a rest. The training was also specific for the areas which needed improvement. My coach also said that my all round game has improved, so the training programme has been a success.
