Fitness /  Paul Coll Ghosting Session 1 (15mins)

    • Description:

      Try this intense, varied paced ghosting workout formulated by Paul Coll, as described in his 'More Than a Machine' documentary

    • Exercise Notes:Work through the 15 sets of ghosting as outlined in the headings below

    • Minutes on exercise:0:00

    • Description:

      In this ghosting exercise, the player is only allowed to move into the back area of the court. The focus here should be on rhythm and flow, aiming for smooth and efficient movement.

    • Exercise Notes:Work through 30secs of steady pace ghosting, followed by 30secs rest

    • 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 30secs of steady pace ghosting, followed by 30secs rest

    • 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 30secs of steady pace ghosting, followed by 30secs rest

    • Minutes on exercise:1:00

    • Description:

      In this ghosting exercise, the player is only allowed to ghost to their forehand side. The focus should be on trying to achieve consistency with each movement onto the forehand.

    • Exercise Notes:Work through 30secs of steady pace ghosting, followed by 30secs rest

    • Minutes on exercise:1:00

    • Description:

      In this ghosting exercise, the player is only allowed to ghost to their backhand side. The focus should be on trying to achieve consistency with each movement onto the backhand.

    • Exercise Notes:Work through 30secs of steady pace ghosting, followed by 30secs rest

    • Minutes on exercise:1:00

    • Description:

      For the next 5 sets, work a random pattern while visualising those longer, tougher rallies in a match when you're going toe-to-toe with your opponent. Think about that 'mental toughness' Paul talks about, when fatigue is setting in

    • Exercise Notes:Work through 40secs of maximum pace ghosting, with 20secs recoveries. Complete 5 total sets.

    • Minutes on exercise:5:00

    • Description:

      For the last 5 sets of ghosting, really focus on 'survival' as Paul describes it - visualise those high paced, hectic, leg burning rallies at the end of a tough match, that can often be the ultimate difference between a win and a loss!

    • Exercise Notes:Work through 20secs of maximum pace ghosting, with 10secs recoveries. Complete 5 total sets.

    • Minutes on exercise:3:00