Most tennis players train a lot, but few train well.
There’s a huge difference between “spending hours on court” and training with intention.
The first builds fatigue. The second builds champions.

In his book “Peak: Secrets from the New Science of Expertise,” Anders Ericsson explains that excellence doesn’t come from the amount of time spent doing something, but from how you use that time.
Training without intention is like hitting shots in the dark — you hit plenty, but you never really hit the target.

🎾 SMART TRAINING

Targeted practice is different from traditional training.
It’s not just about repeating a movement until you’re tired — it’s about understanding what you’re doing, why you’re doing it, and how you can make it better.

Novak Djokovic is a master of this.
Every one of his training sessions has a specific purpose: timing, recovery after serve, breathing control, or visualizing the return.
Djokovic doesn’t play tennis — he studies tennis.

As he once said:
“I don’t train to be perfect, I train to become more aware of what I do on court.”

That’s the difference between someone who trains and someone who develops.

💡 THE CHAMPIONS’ EXAMPLES

Rafael Nadal is known for his intensity. But behind that competitive fire is a precise structure: every drill, every shot, every routine has a purpose. When Nadal hits, he’s not repeating — he’s building automatisms.

Serena Williams focused on one element at a time in practice. She could spend hours just on her return of serve, but every repetition had a clear goal.

Jannik Sinner, one of today’s best examples of continuous growth, works obsessively on quality — not quantity. His team monitors rhythm, focus, and precision, not just the duration of the session.

⚙️ HOW TO BUILD YOUR OWN TARGETED PRACTICE

• Define one clear goal for every session.
  Not “improve the forehand,” but “feel the timing of impact.”

• Focus on quality, not quantity.
  Ten minutes of true concentration are worth more than two distracted hours.

• Seek constructive feedback.
  Ask your coach: “What am I really improving today?”

• Work on your weaknesses.
  Targeted practice focuses on what doesn’t work, not what you enjoy.

• Be present.
  Every shot is an opportunity for awareness.

Roger Federer summarized it perfectly:
“It’s not about how many hours you spend on court, but how much life you put into those hours.”

🔥 A CONCRETE EXAMPLE

During practice, choose one single technical goal.
For example: “Today I want to hit every ball while keeping my upper body stable.”
After every point, ask yourself: “Did I do it?”
This simple attention turns a mechanical drill into mindful training.

🧠 THE LESSON

Targeted practice is the heart of improvement in tennis.
Those who train a lot but without direction get tired.
Those who train with intention grow.

As Tiger Woods — another master of mental precision — once said:
“Practice so that your worst day is still good enough to win.”

👉 Conclusion: The difference between a player who dreams and one who improves lies in the quality of training.
You don’t need to train more — you need to train better.
Every shot can be a step toward greatness, if you play it with awareness.

by Federico