The following post is an excerpt from the Second Edition of The Tennis Parent’s Bible
Available through most online retailers!
Actual 8-Week Developmental Blueprint
Improvement in Strokes
Serve:
- Turn and Coil first- toss second.
- Increase power (add 20 mph) with the “long bomb” drill and “smack down” drill.
Return of Serve:
- Choose the correct position dictated by the quality of the opponent’s delivery.
- Choose to match the ball speed & start the rally on 1st serves.
- Apply a new position & manage the aggression with the score on 2nd serves.
- On the 2nd serves, monitor the score before deciding on a strategic play.
Forehand:
- Elbow up on the backswing/loop.
- Elbow up high on the follow-through to activate the larger muscle groups.
- Apply an aggressive hip rotation.
- Apply a stationary platform (“You can’t shoot a cannon out of a canoe…”)
Backhand:
- Consistency in slice to keep the ball out of the opponent’s primary strike zone.
- Consistency in the high & heavy secondary strokes.
Volleys:
- Focusing on spotting when the opponent is vulnerable.
- Understanding how, when and why I will be approaching the net.
- Develop the secondary drop volleys and swing/drive volley.
Overhead:
- Utilize the two-part swing versus a whole service motion.
- Apply a stationary platform.
- Focus on consistency and placement over power.
Improvement in Emotional/Focus
- Maintaining a consistent intensity throughout competition.
- Playing controlled aggression during “tipping points.”
- Stick with controlled aggression after gaining a lead.
- Stop the wandering eyes and mind.
- Apply proper routines & rituals (pre-match, during the match, post-match)
- Manage the score (Spotting positive mega points versus negative mega points.)
- Remaining an impenetrable confident fighter.
- Stop any negative self-talk, negative body language or facial expressions.
- Love the battle.
Improvements in the Mental Factors
- Monitor errors that are “over cooked” versus “under cooked.”
- Stick to the A game plan if it’s working. Being bored is not a valid reason to change.
- Spot the style of opponent & anticipate a shift in style.
- Pre-set your short ball range and relentlessly attack balls that fall in front of it.
- Apply the proper short ball option dictated by the situation.
Improvements in Movement/Physical Fitness
- Focus on being a world -class athlete instead of a tennis player.
- Increase aerobic capacity.
- Increase anaerobic capacity.
- Beef up the core with medicine ball training.
- Beef up upper body strength with weight training.
- Remember that rest & recovery are part of the equation.
- Apply periodization to peak at the right times throughout the year.
- About 50% of my weekly training should be off-court tennis specific training.
- Regain the proper nutrition & hydration requirements.
Improvement starts with preparation and preparation starts with an action plan. Sadly, many athletes design a deliberate customized developmental plan then a few short weeks later, simply choose to go back to their half-hearted yet easier routines. Proper preparation prevents future poor performances.
“Your child’s results three months from now will be determined by their actions today.”
