Published October 9, 2026 | 5 min read

A good junior training week is built around two things: a clear goal for each session and enough rest to absorb the work. Most coaches in our region split the week into three hard practice days, two technical sessions and two lighter days with fitness and recovery work.

The hard days focus on live rallies and point play. Players work through specific patterns, such as a deep crosscourt forehand followed by a short approach, and finish each session with ten minutes of serve practice. The technical days are shorter and slower, with video review on a tablet so that players can see their own footwork.

Rest is the part most families underestimate. Players who sleep at least eight hours and eat a proper breakfast before school tend to hold their intensity late in a tournament. Coaches check in with a short questionnaire each Sunday, and the training plan changes if sleep or energy drops for more than two days.