Fitness /  Full-Court Endurance Ghosting Session 1 (15mins+)

    • Description:

      While completing each set try to visualise the shots you're playing occurring in a rally, as opposed to just a rigid drill pattern. Look to maintain rhythm and flow throughout, working at a steady pace and tempo

    • Exercise Notes:Work through the 6 exercises outlined below. Complete 20 shots, then rest for 30secs before moving onto the next

    • Minutes on exercise:0:00

    • Description:

      In this ghosting exercise, the player is only allowed to move to the back of the court. The focus should be on improving your ability to come in and out of the back corners smoothly. Look to maintain a steady pace and rhythm

    • Exercise Notes:Work for 20 shots, then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      In this ghosting exercise, the player is only ghosting the backhand side.  The focus should be on trying to achieve consistency with each movement onto the backhand. Look to pause briefly on the T as you move through each rep

    • Exercise Notes:Work for 20 shots, then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      In this ghosting exercise, the player is only ghosting the forehand side.  The focus should be on trying to achieve consistency with each movement onto the forehand. Pause briefly on the T as you move through each rep

    • Exercise Notes:Work for 20 shots, then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      In this ghosting exercise, the player is only allowed to move into the front of the court. The focus here should be on early racket preparation, in order to give yourself options at the front of the court 

    • Exercise Notes:Work for 20 shots, then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves into the front backhand and then to the back forehand, moving through the T. Mix between reps where you run straight through the diagonal, and reps where you pause at the T

    • Exercise Notes:Work for 20 shots, then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves into the front backhand and then to the back forehand, moving through the T. Mix between reps where you run straight through the diagonal, and reps where you pause at the T

    • Exercise Notes:Work for 20 shots, then rest for 2mins before repeating for a total of 1 to 3 sets depending on your level of fitness

    • Minutes on exercise:3:00