Blog

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Theme

Move your opponent and attack by volleying
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Practise

drives, boasts, volleys,
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Notes

2 players on a court

1h
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[toggle title=”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
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[toggle title=”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

each station 45 seconds x3
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[toggle title=”Patterns or Progressions – 1hour”]

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• boast at the back, crosscourt lob at the front – 2mins and swap

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• slow boast, crosscourt lob, drive
• fast boast, crosscourt lob, drive

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• fast boast, crosscourt lob, volley drive
• fast boast, crosscourt lob, volley drive/volley drop

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• fast boast, crosscourt/straight lob, volley drive/volley drop

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• straight drive/boast, crosscourt/straight lob, volley drive/volley drop

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• straight drop/straight drive/boast, crosscourt/straight lob, volley drive/volley drop

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[box title=”Session notes” border_width=”1″ border_color=”#7F8084″ border_style=”solid” bg_color=”#F3F3F3″ align=”left”]

• 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

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