Junior Excellence Program Navigation

Week 1 Jun 2-6 Week 2 Jun 9-13 Week 3 Jun 16-20 Week 4 Jun 23-27 Week 5 Jun 30-Jul 4 Week 6 Jul 7-11 Week 7 Jul 14-18 Week 8 Jul 21-25 Week 9 Jul 28-Aug 1 Week 10 Aug 4-8
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June 16-20, 2025

Week 3: Mastering the Baseline

This week delves into controlling the point from behind the baseline, which is the starting or defensive position for many rallies. Players focus on developing high consistency with deep, spin-heavy groundstrokes and learn essential defensive skills to neutralize aggressive opponents.

Week Overview

Mastering the Baseline: Defense and Depth

Building on the foundational strokes from Week 1 and the chaining concepts from Week 2, this week focuses on developing high consistency with deep, spin-heavy groundstrokes. Players will master essential skills like defensive positioning and shot selection to neutralize aggressive opponents and maintain control of the rally from the back of the court, a vital skill for tournament play.

Court Level Focus

Level 1: Behind the Baseline - Mastering defensive positioning, recovery, and consistent depth

Key Learning Outcomes

  • Defensive positioning mastery and efficient recovery patterns
  • Heavy topspin production and depth control
  • Strategic shot selection from defensive positions
  • Neutralizing power and handling aggressive pace
  • Mental resilience for extended baseline exchanges

Daily Focus

  • Monday: Defensive Positioning & Recovery
  • Tuesday: Heavy Topspin & Deep Court Control
  • Wednesday: Defensive Shot Selection & Tactical Responses
  • Thursday: Neutralizing Power & Handling Pace
  • Friday: Mental Focus & Tournament Prep

Court Level Emphasis

Tennis Court Levels Diagram

This week we focus intensively on Level 1: Behind the Baseline, mastering the defensive foundations that support all other court positions.

Daily Training Schedule

Monday, June 16: Defensive Positioning & Recovery

Mastering ideal defensive court positioning and efficient recovery patterns to neutralize aggressive opponents.

Level 1: Behind Baseline
1:00 PM - 2:00 PM

Strength & Conditioning

Coach: Christine May

Tennis-specific fitness focusing on lateral movement and defensive agility

  • Multi-directional agility ladder patterns
  • Med ball rotational exercises for defensive power
  • Defensive shuffle drills with resistance bands
  • Lower body plyometrics for lateral explosiveness
  • Core stability and recovery conditioning drills
2:00 PM - 2:15 PM

On-Court Warm-up & Serve/Return Prep

  • Dynamic warm-up emphasizing defensive movement patterns
  • Serves practicing placement over power
  • Returns focusing on depth and neutralizing aggressive serves
  • Shadow movement drills for defensive recovery patterns
2:15 PM - 2:45 PM

Technical Focus: Defensive Stance & Recovery Patterns

Drills focusing on defensive positioning fundamentals:

  • Perfect Stance Drill: Ideal defensive ready position with lower center of gravity
  • Split-Step Timing Exercise: Synchronizing with opponent's contact
  • Lateral Recovery Challenge: Efficient movement after being pulled wide
  • Diagonal Movement Training: Optimal path creation for recovery
  • "Around the World" Recovery: Systematic practice from all court quadrants
2:45 PM - 3:15 PM

Tactical Focus: Reading & Anticipating Opponent's Shots

Strategic elements of defensive positioning:

  • Shot Recognition Exercise: Identify opponent's intention based on preparation
  • Contact Point Analysis: How opponent's contact affects defensive positioning
  • Anticipation Drills: Early recognition of shot direction and depth
  • Defensive Zone Mapping: Positioning based on opponent's strengths/weaknesses
  • Pattern Recognition: Identifying attack patterns and preparing responses
3:15 PM - 3:45 PM

Competitive Drills: Defensive Movement & Recovery

Structured competitive exercises:

  • "Recovery Challenge": Recover to central position after each shot
  • "Corner-to-Corner Defense": Points defending from corner positions
  • "Defensive Consistency Game": Rally competition with perfect positioning
  • "Shadow Defense": Following coach commands to specific court positions
  • "Last Player Standing": Endurance-based defensive elimination drill
3:45 PM - 4:00 PM

Cool Down & Prep for Live Play

  • Dynamic stretching focusing on hip flexors, hamstrings, and lower back
  • Hydration and nutrition break
  • Brief tactical review of defensive positioning principles
  • Mental preparation for defensive live play scenarios
4:00 PM - 5:00 PM

Live Play Singles Tournament Practice

Coached match play with emphasis on defensive positioning and recovery:

  • Matches with specific defensive objectives and constraints
  • Scenarios requiring players to win points from defensive positions
  • Coaching feedback focused on positioning quality and recovery efficiency
  • Video analysis capturing defensive movement patterns
  • Situational constraints emphasizing defensive consistency

Tuesday, June 17: Heavy Topspin & Deep Court Control

Developing consistent, heavy topspin groundstrokes that push opponents back and create strategic advantages.

Level 1: Behind Baseline
1:00 PM - 2:00 PM

Strength & Conditioning

Coach: Christine May

Tennis-specific fitness focusing on rotational power and endurance

  • Medicine ball rotational throws simulating topspin generation
  • Resistance band exercises for forearm and wrist strength
  • Core rotation exercises emphasizing the kinetic chain
  • Lower body power exercises for ground force production
  • Endurance circuits simulating extended topspin baseline exchanges
2:00 PM - 2:15 PM

On-Court Warm-up & Serve/Return Prep

  • Dynamic warm-up with progressive spin integration
  • Serves incorporating heavy spin components (kick serves, heavy slice)
  • Returns emphasizing controlled topspin to neutralize aggressive serves
  • Mini-tennis with exaggerated spin to activate wrist and forearm muscles
2:15 PM - 2:45 PM

Technical Focus: Topspin Mechanics & Production

Drills focusing on technical execution of heavy topspin:

  • Brush-Up Path Exercise: Exaggerated topspin production focusing on brush-up contact
  • Contact Point Training: Finding optimal contact point for maximum spin
  • High-to-Low Finish Drill: Emphasizing full extension and proper finish
  • Windshield Wiper Forehand: Technical refinement of modern forehand finish
  • Two-Handed Backhand Leverage: Maximizing topspin through proper leverage
2:45 PM - 3:15 PM

Tactical Focus: Using Topspin for Court Control

Strategic application of topspin in baseline play:

  • Deep Court Targeting: Using topspin to consistently hit deep targets
  • Height Control Exercise: Manipulating trajectory for tactical advantage
  • Safe Margin Analysis: Understanding how topspin creates safety margin
  • Cross-Court Angle Development: Creating wide angles with heavy spin
  • Pattern Building: Constructing points around heavy topspin shots
3:15 PM - 3:45 PM

Competitive Drills: Topspin Rally & Depth Control

Structured competitive exercises:

  • "Depth Challenge": Points awarded for hitting consistently deep with heavy spin
  • "Topspin King/Queen": Rally competition with points for heaviest spin
  • "Cross-Court Topspin War": Cross-court only rally focusing on spin and angle
  • "Push-Back Rally": Force opponent to hit from progressively deeper positions
  • "Three-Ball Spin Progression": Required topspin shots before attacking
3:45 PM - 4:00 PM

Cool Down & Prep for Live Play

  • Forearm, wrist, and shoulder recovery exercises
  • Hydration and nutrition break
  • Brief tactical review of topspin application in match scenarios
  • Mental visualization of topspin patterns for upcoming play
4:00 PM - 5:00 PM

Live Play Singles Tournament Practice

Coached match play with emphasis on topspin and depth control:

  • Matches with required topspin percentage (monitored by coaches)
  • Situational play rewarding consistent depth with heavy spin
  • Coaching feedback on spin quality and tactical application
  • Video analysis focusing on spin production technique
  • Point construction patterns utilizing heavy topspin as foundation

Wednesday, June 18: Defensive Shot Selection & Tactical Responses

Developing strategic shot selection when defending against various attacking scenarios.

Level 1: Behind Baseline
1:00 PM - 2:00 PM

Strength & Conditioning

Coach: Christine May

Tennis-specific fitness focusing on reaction time and defensive movement

  • Reaction drills emphasizing quick directional changes
  • Deceleration training for controlled defensive positioning
  • Lateral movement exercises with progressive resistance
  • Endurance circuits simulating extended defensive points
  • Core stability work for balance during defensive shots
2:00 PM - 2:15 PM

On-Court Warm-up & Serve/Return Prep

  • Dynamic warm-up integrating defensive movement patterns
  • Serves designed to elicit aggressive returns for defensive practice
  • Returns focusing on different defensive strategies (block, slice, topspin)
  • Progressive hitting incorporating various defensive elements
2:15 PM - 2:45 PM

Technical Focus: Defensive Shot Arsenal

Drills focusing on technical execution of defensive shots:

  • Block Return Exercise: Developing compact blocking technique against pace
  • Defensive Slice Drill: Using underspin to control pace and buy recovery time
  • High Topspin Lob Practice: Technical execution of defensive lobs
  • Running Passing Shot: Technique for effective passing shots under pressure
  • Emergency Shot Development: One-handed slices and improvised solutions
2:45 PM - 3:15 PM

Tactical Focus: Situation-Based Shot Selection

Strategic decision-making for defensive scenarios:

  • Attacker Position Analysis: Selecting options based on opponent's position
  • Pace Response Matrix: Decision-making for different incoming pace levels
  • Directional Defense Strategy: When to go down-the-line vs. cross-court
  • Height Variance Tactics: Strategic use of low vs. high defensive shots
  • Time Management: Creating more time through shot selection
3:15 PM - 3:45 PM

Competitive Drills: Defensive Response Challenges

Structured competitive exercises focusing on defensive decision-making:

  • "Defensive Choice Challenge": Execute coach-called defensive strategies
  • "Adaptive Defense Game": Use different defensive shots in sequence
  • "Pressure Defense Scenarios": High-pressure defensive situations
  • "Defense-to-Offense Transition": Turn defensive positions into opportunities
  • "Defensive Targets": Precision targets for different defensive shots
3:45 PM - 4:00 PM

Cool Down & Prep for Live Play

  • Dynamic stretching focusing on hips, shoulders, and lower back
  • Hydration and nutrition break
  • Brief tactical review of defensive shot selection principles
  • Mental preparation for defensive decision-making
4:00 PM - 5:00 PM

Live Play Singles Tournament Practice

Coached match play with emphasis on defensive shot selection:

  • Matches with specific defensive challenges and scenarios
  • Situational play starting from defensive positions
  • Coaching feedback on defensive decision-making and execution
  • Video analysis capturing defensive shot selection patterns
  • Post-match review of successful defensive responses

Thursday, June 19: Neutralizing Power & Handling Pace

Developing specific techniques and strategies to absorb, redirect, and neutralize aggressive power play.

Level 1: Behind Baseline
1:00 PM - 2:00 PM

Strength & Conditioning

Coach: Christine May

Tennis-specific fitness focusing on stability and power absorption

  • Resistance exercises focusing on deceleration and eccentric strength
  • Core stability drills emphasizing absorbing and transferring force
  • Balance work during simulated pace-handling situations
  • Quick-twitch muscle development for rapid adjustments to pace
  • Upper body strengthening for arm and shoulder stability
2:00 PM - 2:15 PM

On-Court Warm-up & Serve/Return Prep

  • Dynamic warm-up progressively incorporating pace elements
  • Serves focusing on power and testing receivers' handling ability
  • Returns emphasizing various techniques for neutralizing pace
  • Progressive hitting with increasing pace to prepare players
2:15 PM - 2:45 PM

Technical Focus: Absorbing & Redirecting Pace

Drills focusing on technical execution of pace-handling techniques:

  • Early Preparation Drill: Emphasizing early racquet preparation against pace
  • Shortened Backswing Exercise: Developing compact strokes for time pressure
  • Block Return Technique: Using opponent's pace with minimal swing
  • Weight Transfer Adjustment: Body positioning to absorb and control pace
  • Contact Point Precision: Finding optimal contact point for different pace
2:45 PM - 3:15 PM

Tactical Focus: Strategies Against Power Players

Strategic approaches to neutralizing aggressive opponents:

  • Depth Control Strategy: Using deep shots to limit power opportunities
  • Change of Direction Tactics: When to redirect pace down the line vs. cross-court
  • Pace Variation Strategy: Mixing speeds to disrupt power player's rhythm
  • Court Positioning Adjustments: Where to position against power shots
  • Return Position Strategy: Tactical positioning variations for powerful serves
3:15 PM - 3:45 PM

Competitive Drills: Power Neutralization Challenges

Structured competitive exercises focusing on handling pace:

  • "Pace Control Challenge": Neutralizing aggressive shots from coaches
  • "Redirect Game": Redirecting pace in specified directions
  • "Power-to-Spin Conversion": Absorbing pace and responding with control
  • "Graduated Pace Challenge": Progressive drills with increasing ball speed
  • "Power Endurance Test": Extended rallies against consistent power hitting
3:45 PM - 4:00 PM

Cool Down & Prep for Live Play

  • Targeted stretching for shoulders, forearms, and core
  • Hydration and nutrition break
  • Brief tactical review of power-neutralizing strategies
  • Mental preparation for maintaining composure against aggressive play
4:00 PM - 5:00 PM

Live Play Singles Tournament Practice

Coached match play with emphasis on handling power:

  • Matches pairing players against harder-hitting opponents
  • Situational play with power-dominated scenarios
  • Coaching feedback on pace control and neutralization techniques
  • Video analysis focusing on technique against pace
  • Post-play analysis of successful neutralization patterns

Friday, June 20: Mental Focus & Tournament Prep

Developing mental resilience specific to baseline play and applying all week's defensive concepts in competitive situations.

Mental Performance
1:00 PM - 2:00 PM

Mental Focus Session

Coach: Marianne Paventy

Group session focused on mental performance for baseline play:

  • Endurance Mindfulness: Mental techniques for maintaining focus during long rallies
  • Defensive Confidence Building: Developing belief in defensive skills and patience
  • Stress Inoculation Training: Simulated pressure situations for defensive scenarios
  • Acceptance Training: Embracing defensive positioning as strategic rather than passive
  • Concentration Grid Exercises: Enhancing focus during extended baseline exchanges
  • Visualization Practice: Mental rehearsal of successful defensive patterns
2:00 PM - 2:15 PM

On-Court Warm-up

Focused warm-up preparing for high-intensity baseline play:

  • Dynamic movement preparation with defensive movement emphasis
  • Progressive hitting focusing on depth and consistency
  • Serve and return warm-up with defensive intentions
  • Implementation of pre-point routines from mental session
2:15 PM - 4:45 PM

High-Intensity Tournament Practice

Competitive match play integrating all week's defensive concepts:

  • Baseline Control Tournament: Matches emphasizing controlling rallies from defensive positions
  • Constraint-Based Matches: Games with various defensive challenges
  • Coached Match Play: Real-time feedback on defensive execution
  • Video Recording: Match play filmed for subsequent analysis
  • Strategic Timeouts: Structured coaching interventions to refine strategies

Tournament formats may include:

  • Round-robin competition focusing on baseline control
  • Challenge court format with defensive constraints
  • Team competition with strategic coaching on defensive tactics
  • Modified scoring formats rewarding defensive consistency and patience
4:45 PM - 5:00 PM

Cool Down & Week Review

  • Active recovery and comprehensive stretching
  • Group discussion of week's progress in baseline defense
  • Individual feedback on defensive strengths and areas for improvement
  • Preview of Week 4 focus on inside-baseline offense
  • Assignment of weekend practice tasks to reinforce defensive concepts

Key Learning Outcomes

Defensive Positioning Mastery

  • Optimal court positioning for defensive scenarios
  • Efficient recovery patterns to maximize court coverage
  • Reading and anticipating opponent's intentions from defensive positions

Topspin Control & Depth

  • Technical refinement of heavy topspin production
  • Tactical application of spin to control depth and create safety margin
  • Using topspin to push opponents back and open the court

Strategic Shot Selection

  • Comprehensive defensive shot arsenal for different scenarios
  • Decision-making framework for choosing optimal defensive responses
  • Converting defensive positions into neutral or offensive opportunities

Power Neutralization

  • Technical adaptations for handling aggressive pace
  • Tactical approaches to disrupt and neutralize power players
  • Maintaining control and consistency against hard-hitting opponents

Mental Resilience

  • Psychological tools for extended baseline exchanges
  • Confidence in defensive capabilities and patience
  • Competitive application of defensive skills under match pressure

Next Week Preview

Week 4 will focus on "Taking Control: Inside the Baseline Offense" where players will learn to capitalize on the strong defensive foundation built this week.

Preview Week 4

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