A taper is a short-term reduction in training load intended to achieve optimum performance in the lead up to competition. The purpose of the study was to provide athletes, coaches, and strength and conditioning professionals a better understanding of tapering, and give detail surrounding the dose of training variables in an attempt to improve performance. An extensive computerised literature search of databases was used to research information regarding the taper. The training intensity should be maintained throughout the taper, while the training volume should be reduced by up to 41-60%. Highly trained athletes benefit more by maintaining the training frequency or slightly reducing it by 20% or less, though moderately trained athletes may benefit from a larger reduction of up to 30-50%. A progressive taper lasting 8-14 days appears to be more effective than a step taper. Performance improvements of up to 0.5-6% are typically achieved due to a taper through positive changes in physiological, psychological, haematological, hormonal, and metabolic status. A taper was shown to be an effective method in physically and psychologically preparing an athlete, however the training status and type of sport appeared to influence its effectiveness. Individual sports such as swimming, cycling, and rowing seem to benefit most from a taper, whereas the effectiveness is yet to be established in team-based sports for example soccer and rugby due to its unpredictable nature of play and a lack of research. A taper should focus on the preparation of the athlete in the lead up to competition, rather than obtaining further performance improvements. It was common that an athlete presents varying responses from a taper, therefore an individualisation approach to programming is recommended.
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