THE LTA LONG TERM PLAYER DEVELOPMENT PROGRAMME
Updated July 2003 – copyright LTA Coach Education
WEEKLY PROGRAMME OF COACHING SESSIONS FROM MINI TENNIS TO ACADEMIES 6 - 16 YEARS
FUNdamentals
AGE 6 - 8 MINI TENNIS RED/ORANGE
AMOUNT OF PHYSICAL ACTIVITY PER WEEK 6 HOURS
2-3 sessions per week with max of 1 hour per session work is linked to Mini Tennis Awards
physical     general considerations
warm up    part of time for co-ordination and ABC's
1.5 hours co-ordination ABC's, agility work, balance etc.
ABC's  
30 mins speed   work rest ratio is 1:5. Work is reaction speed, speed of co-ordination and speed using PC system (work up to 5 seconds)
strength   include development of core stability. Shoulder, elbow and ankle
endurance   developed through other sports and tennis games
flexibility   developed dynamically in warm up and statically in cool down
cool down  
2.5 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
1.5 hours tactical/technical game based coaching of serve, return and both players back with basic shapes for serve, forehand, backhand, volley
mental   built in to all work
POSSIBLE WEEKLY PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
               
TENNIS  60 mins   TENNIS  60 mins     TENNIS  60 mins  
warm up       warm up         warm up    
co-ord 20 mins     co-ord 20 mins       co-ord 20 mins    
ABC's   ABC's     ABC's    
speed 10 mins   speed 10 mins   speed 10  mins  
tac 30 mins     tac 30 mins         tac 30 mins matches and games  
tech     tech     tech      
cool down       cool down       cool down      
                 
OTHER SPORTS OTHER SPORTS     OTHER SPORTS        
  45 mins   45 mins     45 mins        
                           
FUNdamentals
AGE 7 - 9 MINI TENNIS ORANGE/GREEN
AMOUNT OF PHYSICAL ACTIVITY PER WEEK 9 HOURS
4-6 sessions per week, with a maximum of 1.5 hours per session work is linked to Mini Tennis Awards
physical     general considerations
warm up    part of time for co-ordination and ABC's
2 hours co-ordination ABC's, agility work, balance etc.
ABC's  
45 mins speed   work rest ratio is 1:5. Work is reaction speed, speed of co-ordination and speed using PC system (work up to 5 seconds)
strength   include development of core stability. Shoulder, elbow and ankle
endurance   developed through other sports and tennis games
flexibility   developed dynamically in warm up and statically in cool down
cool down  
3.5 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
2.5 hours tactical/technical game based coaching of serve, return and both players back with basic shapes for serve, forehand, backhand, volley
mental   built in to all work
POSSIBLE WEEKLY PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
               
TENNIS  60 mins   TENNIS  60 mins   TENNIS  60 mins TENNIS  60 mins  
warm up 5 mins     warm up 5 mins   warm up 5 mins warm up 5 mins  
co-ord 20 mins     co-ord 20 mins     co-ord 30 mins co-ord 20 mins    
ABC's   ABC's     ABC's ABC's    
speed 15 mins   speed 15 mins   speed 15 mins  
tac 25 mins     tac 25 mins     tac 25 mins tac 25 mins matches and games  
tech     tech     tech tech    
cool down       cool down     cool down   cool down    
               
OTHER SPORTS OTHER SPORTS     OTHER SPORTS OTHER SPORTS OTHER SPORTS    
  45 mins   45 mins     45 mins   45 mins   45 mins  
                           
LEARNING TO TRAIN
AGE 9 - 10 YEAR 1  
AMOUNT OF ACTIVITY PER TRAINING WEEK 12 hours
physical     general considerations
warm up   
2.hours co-ordination in the form of complex drills and movements
1.5 hours speed   work rest ratio is 1:5. Speedwork is reaction speed, linear speed, footwork speed, multi directional speed using PC system up to 5 secs
strength   include development of core stability. Shoulder, elbow and ankle. Own body weight and large muscle groups and muscle memory
endurance   built in to other sports and tennis games
30 mins flexibility   developed dynamically in warm up and statically in cool down
cool down  
3.5 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
4.5 hours tactical/technical includes training matches
mental   built in to all work
POSSIBLE TRAINING WEEK PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
                     
TENNIS  90 MINS TENNIS  90 MINS TENNIS  90 MINS rest day   TENNIS  90 MINS TENNIS  90 MINS    
warm up 10 mins warm up 10 mins warm up 10 mins     warm up 10 mins warm up 10 mins    
  co-ord 20 mins         co-ord 20 mins    
speed 20 mins   speed 20 mins     speed 20 mins    
tac 60 mins tac 60 mins tac 60 mins     tac 60 mins tac 60 mins    
tech tech tech     tech tech    
incl. co-ord 20 mins   incl. co-ord 20 mins     cool down   incl. co-ord 20 mins    
cool down     cool down           cool down      
        flexibility 15 mins   flexibility 15 mins
                 
OTHER SPORTS OTHER SPORTS     OTHER SPORTS OTHER SPORTS OTHER SPORTS OTHER SPORTS
  45 mins   45 mins       45 mins   45 mins   45 mins   30 mins
incl. endurance incl. endurance     incl. endurance incl. endurance incl. endurance incl. endurance
and speed   and speed       and speed   and speed   and speed   and speed  
                           
LEARNING TO TRAIN
AGE 10 - 11 YEAR 2  
AMOUNT OF ACTIVITY PER TRAINING WEEK
physical     general considerations
warm up   
2 hours co-ordination in the form of complex drills and movements
2.5 hours speed   work rest ratio is 1:5. Speedwork is reaction speed, linear speed, footwork speed, multi directional speed using PC system up to 5 secs 
1 hour strength   include development of core stability. Shoulder, elbow and ankle. Own body weight, learning good technique
endurance   developed through other sports and tennis games
1.5 hours flexibility   developed dynamically in warm up and statically in cool down
3 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
5 hours tactical/technical includes training matches
mental   built in to all work
POSSIBLE TRAINING WEEK PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
TENNIS 60 MINS rest day   TENNIS 60 MINS   TENNIS 60 MINS    
warm up 5 mins   warm up 5 mins   warm up 5 mins    
co-ord 15 mins   co-ord 15 mins   co-ord 15 mins    
speed 20 mins   speed 20 mins   speed 20 mins    
strength 20 mins   strength 20 mins   strength 20 mins    
               
min 4-5 hour break   min 4-5 hour break   min 4-5 hour break    
                 
TENNIS  90 MINS     TENNIS  90 MINS TENNIS  90 MINS TENNIS  90 MINS TENNIS  120 mins  
warm up 10 mins warm up 10 mins warm up 10 mins warm up 10 mins warm up 10 mins  
incl. co-ord incl. co-ord incl. co-ord incl. co-ord    
speed 20 mins speed 20 mins speed 20 mins speed 20 mins  
tac 60 mins tac 60 mins tac 60 mins tac 60 mins tac 60 mins  
tech   tech tech tech tech    
                 
flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins
                     
  OTHER SPORTS     OTHER SPORTS OTHER SPORTS OTHER SPORTS  
      45 mins     45 mins   45 mins   45 mins  
    for endurance   for endurance for endurance for endurance  
                           
LEARNING TO TRAIN
AGE 11 - 12 YEAR 3
AMOUNT OF ACTIVITY PER TRAINING WEEK 18 hours
physical     general considerations
warm up   
2 hours co-ordination in the form of complex drills with specific footwork patterns
2.5 hours speed   work rest ratio to be 1:5.  Speedwork to be reaction speed, linear and multi directional speed, acceleration and short sprints
1 hour strength   include development of core stability. Shoulder, elbow and ankle. Own body weight, learning good technique
1 hour endurance   on and off court work with sub maximal work for 20 - 30 minutes 2x per week
1.5 hour flexibility   developed dynamically in warm up and statically in cool down
2.5 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
7.5 hours tactical/technical includes training matches
mental   built in to all work
POSSIBLE TRAINING WEEK PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
TENNIS 60 MINS rest day   TENNIS 60 MINS TENNIS 60 MINS    
warm up 5 mins warm up 5 mins warm up 5 mins    
speed 20 mins speed 20 mins speed 20 mins    
co-ord 35 mins co-ord 35 mins co-ord 35 mins practice matches  
               
min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery    
               
TENNIS  90 MINS TENNIS  90 MINS TENNIS  120 MINS TENNIS  90 MINS TENNIS  120 mins    
warm up 10 mins warm up 10 mins warm up 10 mins warm up 10 mins warm up 10 mins    
incl. co-ord incl. co-ord incl co-ord      
speed 20 mins speed 20 mins speed 20 mins speed 20 mins    
tac 60 mins tac 60 mins tac 60 mins tac 60 mins tac 60 mins    
tech tech tech tech tech    
        strength 20 mins     strength 20 mins    
        endurance 30 mins     endurance 10 mins      
flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins  
                 
    OTHER SPORTS     OTHER SPORTS     OTHER SPORTS
      60 mins       30 mins       60 mins
    for endurance     for endurance     for endurance
                           
LEARNING TO COMPETE
AGE 12 - 13 YEAR 4
AMOUNT OF ACTIVITY PER TRAINING WEEK 21 hours
physical     general considerations
warm up   
3.5 hours co-ordination complex drills 4 -6 times per week, including skipping, running etc
1.5 hours speed   work rest ratio to be 1:5.  Speedwork to be reaction speed, linear and multi directional speed, acceleration and short sprints
1 .5 hours strength   swiss and medicine ball. Own body weight, learning good technique. Shoulder, elbow and ankle
1.5 hours endurance   increase sessions during growth spurt, sub maximal work 20-30 minutes, other sports, build base during prep. phase
1.5 hours flexibility   developed dynamically in warm up and statically in cool down
3 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
8.5 hours tactical/technical includes training matches
mental   built in to all work
POSSIBLE TRAINING WEEK PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
TENNIS 60 MINS rest day   TENNIS 60 MINS TENNIS 60 MINS TENNIS 60 MINS TENNIS  20 MINS    
warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins endurance 20 mins    
speed 20 mins speed 30 mins speed 20 mins speed 20 mins      
co-ord 10 mins     co-ord 10 mins co-ord 10 mins    
tac 30 mins tac 30 mins tac 30 mins tac 30 mins practice matches  
tech tech tech tech    
               
min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery    
               
TENNIS  120mins TENNIS  120 mins TENNIS  120 mins TENNIS  120 mins TENNIS  120 mins    
warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins    
co-ord 30 mins co-ord 30 mins co-ord 30 mins co-ord 30 mins co-ord 30 mins    
tac 60 mins tac 70 mins tac 60 mins tac 70 mins tac 60 mins    
tech tech tech tech tech    
strength 30 mins     strength 30 mins endurance 20 mins strength 30 mins    
               
    endurance 20 mins endurance 30 mins     endurance 15 mins    
flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins
                 
    OTHER SPORTS OTHER SPORTS     OTHER SPORTS
      45 mins   45 mins       60 mins
    for endurance for endurance     for endurance
                           
LEARNING TO COMPETE
AGE 13 - 14 YEAR 5
AMOUNT OF ACTIVITY PER TRAINING WEEK 24 hours
physical     general considerations
warm up   
1 hour co-ordination complex drills 4 -6 times per week, including skipping, running etc.
3 hours speed   work rest ratio 1:4 to use lactate and PC system; speed of co-ordination, linear and multi directional, repeated short sprints, acceleration
2 hours strength   shoulder, elbow and ankle. Own body weight, learning good technique. Care to be taken
3 hours endurance   increase sessions during growth spurt, sub maximal work 20-30 minutes, other sports, build base during prep. phase
1.5 hours flexibility   developed dynamically in warm up and statically in cool down
1.5 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
12 hours tactical/technical includes training matches
mental   built in to all work
POSSIBLE TRAINING WEEK PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
TENNIS 120 mins TENNIS 120 mins TENNIS 120 mins TENNIS 90 mins TENNIS 120 mins    
warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins    
speed 20 mins speed 20 mins speed 30 mins speed 20 mins speed 30 mins      
co-ord 10 mins co-ord 10 mins            
tac 90 mins tac 90 mins tac 45 mins tac 70 mins tac 60 mins practice matches
tech tech tech tech tech    
    strength 45 mins strength 30 mins    
               
min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery    
               
TENNIS  120mins TENNIS  120mins TENNIS  120 mins TENNIS  120 mins TENNIS  120 mins    
warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins    
    speed 30 mins co-ord 20 mins speed 30 mins co-ord 20 mins    
tac 45 mins tac 60 mins tac 60 mins tac 90 mins tac 70 mins    
tech tech tech tech tech      
strength 45 mins endurance 30 mins endurance 30 mins endurance 30 mins    
endurance 30 mins            
        endurance 30 mins          
flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins flexibility 15 mins
               
    OTHER SPORTS     OTHER SPORTS        
      45 mins       45 mins        
    for endurance     for endurance        
                           
LEARNING TO COMPETE
AGE 14 - 15 YEAR 6
AMOUNT OF ACTIVITY PER TRAINING WEEK 24 hours
physical     general considerations
warm up   
1 hour co-ordination complex, tennis specific 4-6 times per week
3 hours speed   after growth spurt develop Lactate and PC system. Work rest ratio to be 1:4. Repeated short sprints, acceleration, speed of co-ordination  
3 hours strength   core stability work. Light bar bells after growth spurt, throwing drills, develop large muscle groups
2 hours endurance   reduce after growth spurt, sub maximal work 30-40 minutes, other sports
1 .5 hours flexibility   important after growth spurt especially for boys developed dynamically in warm up and statically in cool down
1.5 hours other sports netball, soccer, rugby, basket ball, cricket, cycling, dancing, gymnastics, swimming
12 hours tactical/technical includes training matches
mental   built in to all work
POSSIBLE TRAINING WEEK PROGRAMME
DAY 1   DAY 2   DAY 3   DAY 4   DAY 5   DAY 6   DAY 7  
TENNIS 120 mins TENNIS 120 mins TENNIS 120 mins TENNIS 120 mins TENNIS 120 mins        
warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins    
speed 20 mins speed 20 mins speed 30 mins speed 20 mins speed 30 mins    
    co-ord 10 mins            
tac 45 mins tac 90 mins tac 45 mins tac 70 mins tac 60 mins practice matches
tech tech tech tech tech    
strength 45 mins strength 45 mins strength 30 mins strength 30 mins    
               
min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery min 4-5 hour recovery    
               
TENNIS  120mins TENNIS  120mins TENNIS  120 mins TENNIS  120 mins TENNIS  120 mins    
warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins warm up 5 mins    
    speed 30 mins co-ord 20 mins speed 30 mins co-ord 20 mins    
tac 90 mins tac