Racquet Sports S&C — all lessons
Module 1 – Assessment & Evaluation
Assessment protocols for racquet-sport athletesModule 2 – Sport-Specific Movements
Movement patterns unique to racquet sportsMulti-directional load and movement analysisModule 3 – Strength Training
Strength exercise selection and integrationModule 4 – Power & Explosive Training
Upper- and lower-body power for racquet sportsModule 5 – Speed, Agility & COD
Speed, agility and change-of-direction drillsModule 6 – Endurance & Conditioning
Conditioning for match play: interval and sport-specific methodsModule 7 – Overtraining & Recovery
Overtraining, load monitoring and recovery strategiesModule 8 – Practical Application
Racquet-sport S&C case studies and programme designRacquet-sport S&C case studies and programme design
Applied racquet-sport S&C cases — junior tennis, competitive badminton, masters squash and table tennis — with programme templates.
Learning objectives
- Apply racquet-sport S&C principles to cases
- Write programme templates by sport and level
- Integrate monitoring and recovery
- Adapt for juniors and masters
Before this lesson
Why this matters
These fictional cases bring the module together.
Case 1 — Junior tennis player (14)
Movement skills, strength foundations [lloyd2014], serve volume management.
Case 2 — Competitive badminton player
Lunge strength, plyometrics, on-court intervals [phomsoupha2015].
Case 3 — Masters squash player (52)
Joint-friendly strength, aerobic base, recovery days.
Case 4 — Table tennis player
Lateral quickness, trunk rotation, wrist/forearm robustness.
Template (off-season, tennis)
| Day | Session |
|---|---|
| Mon | Lower strength + shoulder robustness |
| Tue | Court speed + on-court intervals |
| Thu | Upper strength + rotational power |
| Sat | Match play/conditioning |
S&C principles for tennis [reid2008] [kovacs2007].
Common mistakes and misconceptions
Case study
A masters squash player follows a 2-day strength and 1-day conditioning plan. He reports better movement and fewer next-day aches after matches.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Racquet-sport S&C case studies and programme design
racquet-sport S&C coaches and federations (search)
You will understand: racquet-sport s&c case studies and programme design
Why: Practitioner content; verify the specific video.
Strength and conditioning in practice
racquet-sport S&C coaches and federations (search)
You will understand: applied S&C sessions
Why: Practitioner content; verify the specific video.
Knowledge check
Knowledge check · 0/5
1. A junior tennis plan should prioritise…
2. A masters squash player needs…
3. Badminton conditioning emphasises…
4. Table tennis S&C emphasises…
5. Programme templates should be…
Short-answer & application questions
- Write a weekly plan for one case.
- Create your own racquet-sport case.
- Plan a tournament taper.
Key takeaways
- Programmes depend on sport, age, level and schedule.
- Juniors need LTAD-informed training.
- Masters players need joint-friendly loading and recovery.
- Monitoring and communication support success.
Connected topics
References
- Reid M, Schneiker K (2008). Strength and conditioning in tennis: current research and practice. Journal of Science and Medicine in Sport, 11(3):248–256. Narrative review check pending
- Phomsoupha M, Laffaye G (2015). The science of badminton: game characteristics, anthropometry, physiology, visual fitness and biomechanics. Sports Medicine, 45(4):473–495. Narrative review check pending
- Lloyd RS, Faigenbaum AD, Stone MH, et al. (2014). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine, 48(7):498–505. Position stand check pending
- Kovacs MS (2007). Tennis physiology: training the competitive athlete. Sports Medicine, 37(3):189–198. Narrative review check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.