Fitness /  Full-Court Endurance Ghosting Session 4 (30mins)

    • Description:

      Complete a thorough warm-up/mobilisation routine before you begin

    • Exercise Notes:Work through each of the 4 ghosting variations outlined below, with 30secs rest between each. Complete a total of 3 to 5 sets through, depending on your level of fitness

    • Minutes on exercise:1:00

    • Description:

      In this ghosting exercise, the player can only move around the middle of the court. The aim is to stay as close to the T as you can, visualising staying in control of the rally.

    • Exercise Notes:Work through a 20 shot sequence, as outlined in the video. Rest for 30secs, then move onto the next exercise.

    • Minutes on exercise:1:00

    • 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 through a 20 shot sequence, as outlined in the video. Rest for 30secs, then move onto the next exercise.

    • Minutes on exercise:1:00

    • 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.

    • Exercise Notes:Work through a 20 shot sequence, as outlined in the video. Rest for 30secs, then move onto the next exercise.

    • Minutes on exercise:1:00

    • Description:

      In this ghosting exercise, the player can now combine the previous patterns and move to any part of the court. The focus is on ghosting 10 quality shots as quickly as possible, whilst staying in control. 

    • Exercise Notes:Work through a 10 shot sequence, as outlined in the video. Rest for 2mins, then repeat for a total of 3, 4, or 5 sets through of the 4 patterns

    • Minutes on exercise:3:00