Pre-Match Training Session
Theme: Mentality & Decisive Execution
Total Duration: 90 min + 55 min
Session 1 – 90 minutes
General Objective: Simulate match conditions and develop confidence and decision-making under pressure
1. General & Specific Warm-Up – 10’
- Joint mobility, light jogging, skipping, short sprints
- Shadow swings on forehand/backhand
- Mini-rallies in the service boxes (focus on rhythm & control)
Mental focus: synchronize breathing with the stroke; attention on the first step after contact.
2. Target Points – 20’
Objective: win the point only if the ball lands in a marked area
- Targets: deep corners, T, wide zones
- ……………………………………………………………………………………………………………………………………………………………………
Pedagogical goal: directional control and clear shot intention.
Feedback: “Where did I aim? Was…………………………………………………………………………………………………………
3. Conditioned Match Play – 30’
Objective: develop fight mentality, adaptability, and comeback attitude
- Start each point at 0–30
- Play a ……………………………………………………………………………………………………………………………………………….
Key reflection questions:
- How do I react after an important mistake?
- Do I stay present for the next point?
4. Serve + Return Under Pressure – 20’
Objective: decision-making and execution in critical moments
Play 4 points/game in these situations:
………………………………………………………………………………………………………………………………………………………..
Mental focus: choose direction before serving; full commitment to execution.
5. Breathing + Mental Talk + Final Protocol – 10’
- Controlled breathing exercises……………………………………………………………………………………………………………………
- Mental discussion:
- What do I think before a decisive point?
- How do I react at 0–30?
- Final protocol: stretching + mental reflection
“What did I feel today when under pressure?”
Session 2 – (55 minutes)
Objective: strengthen decision-making under pressure + build stable competitive attitude
1. Multiple Tiebreaks – 15’
- Tiebreak 1: normal
- Tiebreak 2:………
- Tiebreak 3:……………………………………………
Observation: monitor reactions……………………………………………………………………………………………………….
2. Free Play with Partner – 20’
Objective: apply decisions naturally and maintain focus between points
Mental observations:
- Attitude between points
- Mistake management
- Body language in difficult moments
3. Stretching + Mental Reset – 10’
- Guided stretching + calm music
- Reflection (………………………………………………………………………………………………………………………………………………..
Methodological Conclusion:
This session combines decisive execution with mental response training under real pressure.
It’s an ideal pre-competition training day, typical of the Spanish methodology: intention + control + adaptation + reflection.
For more training sheets, match plans, or preparation materials, we are available to anyone and can be contacted via the email provided on our website.
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