Most players train in bursts: a great week, then a week off. Progress comes from consistency. Instead of training every day, build a rhythm you can keep for months.
The three-session template
- Session 1: Technical focus and pattern work.
- Session 2: Point play with a single tactical goal.
- Session 3: Match or live set, then short review notes.
Sample weekly schedule
- Monday: 60 to 75 minutes of technical work.
- Wednesday: 45 minutes of points, 15 minutes of serves.
- Saturday: One match or practice set.
- Sunday: Recovery and mobility.
Keep sessions focused
Short sessions with a clear theme beat long, unfocused sessions. Pick one goal (serve depth, return placement, or forehand shape) and keep your notes simple: what worked, what did not, and one fix for next time.
If life gets busy, keep the rhythm by doing a 30-minute session or a short serve block. Momentum matters more than perfect length.