Periodization - The FCTA was the first to implement the periodization approach to training in Thailand.  Periodization is the means of planning short and long-term training.  Competition plans optimize the content, volume, intensity, and frequence of preparation to achieve maximum performance.  Periodization works in cycles or time segments.  Each cycle is proportional to the others. 
 

The advantages of periodization are:

• The athlete reaches his/her peak performance at required times as determined by the competition calendar. 
• Training is arranged to achieve a collective peak in technical, tactical, physical, mental and nutritional components. 
• Work is more efficient.
• Goals are clear and defined.
• Specific work/rest plans are established.
• Variety in practice avoids boredom.
• Over-training, injuries and burnout are prevented.
• Can be applied in a group setting.
• Benefits players of all ages and skill levels
   

Details
Scientific research has concluded that it takes eight to twelve years of training for an athlete to reach elite levels. Unfortunately, many coaches approach training with an attitude best characterized as the "win by Friday" approach. At the Frank Cuesta Tennis Academy we know a long-term commitment to training and development is required to produce elite tennis players.

A specific and well-planned training regime will ensure optimum development throughout a tennis player's career and control the stress-recovery cycle that leads to over-training, major injuries and burnout. Ultimately, success comes from training and performing well over the long-term rather than winning in the short-term. There is no short-cut to success in athletic preparation. Rushing training will always result in shortcomings in physical, technical, tactical and mental abilities.

First Phase: Technical
Objective: Improve biomechanics of stroke production.
Drills are slow (low intensity).
Practices are long (high volume) with high repetition.
There is an emphasis on muscular and cardiovascular development.
Stroke videos of each student are created.
Tournaments or matches are not recommended. Students should expect to feel heavy and slow during this phase, but understand that technical improvement is the objective.
The technical phase aim is not to discourage competition; however, the acquisition of fundamental skills is the focus.

Second Phase: Pre-Competition
Objective: Fine-tune the student for competition
The emphasis is placed on tactics and strategy.
Students learn to identify and understand their style of play.
Emphasis is on improving shot selection, combinations and point play.
Match play is used to evaluate the strengths and weaknesses of the student's game.
Exercises are specific and attempt to work with student's style of play.
Training is designed to simulate match conditions to maximize adaptations.
Students learn to perform under pressure when exposed to competitive conditions during training. Match situation examples:

• Begin matches at 3-3 
• Begin matches at love 15 
• 3 of 5 sets (tiebreakers only) 
• Play with a different racquet 
• Stop play for 15-30 minutes to simulate a rain delay
   

Students improve explosive movements with power and speed training.

 

Third Phase: Competition
Objective: Train to win
The objective of this phase is to reach the maximum level of play.
80-85 percent of training is competition specific.
Players will improve their knowledge of the game and their style of play.
As players approach their physical and technical limitations, the mental aspect plays an increasingly larger role in performance.
Matches and tournaments are played while continually focusing on strategy, tactics and psychological skills.
Players review and evaluate each competition performance with a coach to continually improve and set long and short-range goals.
Even in the competition phase, players and coaches must see the "big picture" of development.

Fourth Phase: Rest
Objective: Physical and psychological regeneration
Players are provided the necessary time to recover from the physical and mental stresses of competition and training.
Players need to keep in mind that their bodies are living and breathing entities that need to rest to grow stronger.
When the body is in a constant phase of breakdown, the body cannot physically perform at peak levels.
If players do not allow adequate time for their bodies to regenerate, injuries are often the outcome.
Active rest is emphasized during this phase. Students will work easily for 30-90 minutes cross-training with other sports in an effort to expand motor coordination and to promote competition in a more relaxed atmosphere.
Students will be encouraged to discontinue practice for a week (total rest) and take part in campus activities outside of their sport.

Periodization Overview
Advantages of Periodization:
The athlete reaches peak performance at selected times.
Training is arranged to reach a collective peak in technical, tactical, physical, mental and nutritional components.
Training is more efficient & goals are clear and defined
Specific work/rest plans are established
Variety in practice avoids boredom and burnout
Over-training and injuries are prevented