Theme
Move your opponent and attack by volleying
Practise
drives, boasts, volleys,
Notes
2 players on a court
1h
Warm Up - 10mins
10 lengths slow
10 shuttle runs
1 length slow & 1 length sprint x5
1 length forward lunge & 1 length backward lunge x2
sidesteps x6
10 shuttle runs
1 length slow & 1 length sprint x5
1 length forward lunge & 1 length backward lunge x2
sidesteps x6
Strength, Conditioning and Coordination - 20mins
4 stations:
palm-up no-money resistance band stretches
plank (move weight from one side to the other)
burpies
hurdle hops
palm-up no-money resistance band stretches
plank (move weight from one side to the other)
burpies
hurdle hops
each station 45 seconds x3
Patterns or Progressions - 1hour
- boast at the back, crosscourt lob at the front – 2mins and swap
- slow boast, crosscourt lob, drive
- fast boast, crosscourt lob, drive
- fast boast, crosscourt lob, volley drive
- fast boast, crosscourt lob, volley drive/volley drop
- fast boast, crosscourt/straight lob, volley drive/volley drop
- straight drive/boast, crosscourt/straight lob, volley drive/volley drop
- straight drop/straight drive/boast, crosscourt/straight lob, volley drive/volley drop
Session notes
- When we’re put under pressure by having to retrieve an attacking boast, instinctively we play a lob to give us time to recover the T
- In this progression we’re anticipating the weak lob and attaching it with a volley