[one_third]
Theme
Move your opponent and attack by volleying
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[one_third]
Practise
drives, boasts, volleys,
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[one_third_last]
Notes
2 players on a court
1h
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[accordion]
[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”]
[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]
- boast at the back, crosscourt lob at the front – 2mins and swap
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[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]
- slow boast, crosscourt lob, drive
- fast boast, crosscourt lob, drive
[/box]
[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]
- fast boast, crosscourt lob, volley drive
- fast boast, crosscourt lob, volley drive/volley drop
[/box]
[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]
- fast boast, crosscourt/straight lob, volley drive/volley drop
[/box]
[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]
- straight drive/boast, crosscourt/straight lob, volley drive/volley drop
[/box]
[box title=”” border_width=”1″ border_color=”#dedede” border_style=”solid” bg_color=”#efd5d6″ align=”left”]
- straight drop/straight drive/boast, crosscourt/straight lob, volley drive/volley drop
[/box]
[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
[/box]
[/toggle]
[/accordion]