Season interval - training program

Dieter Verhofstadt Asked 9 years ago

Hi guys,

Short question: "What do you advise in terms of training between seasons? A special program, more of the same, a few weeks rest? And how about my particular case?"

Extended question: I'm reflecting on my first season and I'm looking forward to my next season. I played about 10 hours a week throughout the year, divided into 2,5 hours guided training, 4,5 hours of free training, 1h of serve practice and 2 hours of matches. My strong points in matches are serve and forehand topspin. My weak points are backhand and not moving. In training I play technically at a much higher level than in competition, partly because the style is more coherent in our club, partly because I have the right balance in terms of stress. My backhand is a strong weapon in training matches but remains weak in competition. I'm moving a lot better in training sessions too. Even my serves have way more spin than the cramped instances I produce in competition, though they're still effective against the level of opponents I met.

It seems obvious that I should work on bringing my competitive level closer to my training level. I can think of a few ways to accomplish that:

- spend all my time during the season interval on technique, technique, technique, so that I have no other muscle memory left when playing matches than proper strokes

- play a lot of matches, not caring about the result, only producing proper strokes

- take some mental coaching to close that gap

- invest in fitness level, so that losing the small overweight (92 kg for 1m89) gets out of the way

What do you advise in terms of training between seasons? A special program, more of the same, a few weeks rest? And how about my particular case?

Thanks a lot

Alois Rosario Answered 9 years ago

Hi Dieter,

The off season is a good time to really focus on improving the weaknesses.  Training to consolidate technique is a good focus.

Towards the end of the off season go for more match play to start to incorporate technique into a match situation.

Working on the mental aspect is also important.  This is something that you can work on throughout the off season.  We do have the section on Sports Psychology for our Premium members as well.

Fitness is something that you can also work on in the off season.  Find someone that can help you with that area.