CONCENTRATION TRAINING MATRIX FOR TENNIS

Date
Venue: Gotladera Tennis Court, Zone 2, Bulan Sorsogon
DAY 3 DAY 4
DAY 1 DAY 2 DAY 5
Time Mental Toughness and
Technique and Footwork Serve and Return Match Play and Strategy Review and Simulation
Recover
Warm-up: Warm-up: Warm-up: Warm-up: Warm-up:
7:30- 8-30 Jogging and dynamic stretches Jumping jacks and arm Static and Dynamic Cardiovascular warm-up Cardiovascular warm-up drills
circles and dynamic exercises drills
exercises

Healthy Break Healthy Break Healthy Break Healthy Break Healthy Break

8:30-12:00 Technical Training
Forehand and backhand
groundstrokes drills
Volley and overhead smash
practice
Serve Practice:
Focus on serving technique
and accuracy
Return of Serve:
Drills to improve return
consistency and placement
Singles/ Doubles Matches:
Players compete against
each other focusing on
implementing strategies
discussed (60 minutes)
Mental Toughness Training:
Visualization and relaxation
techniques (20 minutes)
Singles/ Doubles Matches:
Players compete against
each other focusing on
implementing strategies
discussed
Review Session:
Feedback on individual
performances and areas for
improvement
Simulation Matches:
Simulated match scenarios
focusing on specific aspects of
the game

12:00-1:00 Lunch Break
1:00-3:30 Footwork and Agility: Cone
drills for lateral movement and
quick direction changes
Lunch Break
Match Strategy:
Discussion on tactics for
serving and returning
effectively
Lunch Break
Singles/Doubles Matches:
Introduction to singles and
doubles tactics and
positioning
Lunch Break
Recovery Session:
Yoga or Pilates for
flexibility and mental
relaxation
Lunch Break
Simulation Matches:
Simulated match scenarios
focusing on specific aspects of
the game

3:30-3:45 Healthy Break Healthy Break Healthy Break Healthy Break Healthy Break

3:45-4:45 Nutrition Discussion: Conditioning: Conditioning: Conditioning: Conditioning:

Importance of proper nutrition Interval training for speed Cardiovascular endurance Interval training for speed Cardiovascular endurance
for tennis performance and explosiveness training and explosiveness training

Conditioning:
Cardiovascular endurance
training
4:45-5:00 Cool Down: Cool Down: Cool Down: Cool Down: Cool Down:
Static stretching focusing on Foam rolling and light Gentle jog and stretching Deep breathing exercises Light jogging and stretching
major muscle groups. stretching.

Prepared by:

Harmel Rose V. Agnote

Coach