Fitness /  Full-Court Speed Ghosting Session 3 (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 high pace and tempo

    • Exercise Notes:Work through the 6 exercises outlined below. Work at max pace for 10 shots, then rest for 90secs before moving onto the next set

    • 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 rapidly. Look to maintain a high pace throughout

    • Exercise Notes:Work for 10 shots, then rest for 90secs 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, at a high pace. Look to pause briefly on the T as you move through each rep

    • Exercise Notes:Work for 10 shots, then rest for 90secs 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, but at a high tempo. Pause briefly on the T as you move through each rep

    • Exercise Notes:Work for 10 shots, then rest for 90secs 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 and getting in to position quickly, in order to give yourself options at the front of the cou

    • Exercise Notes:Work for 10 shots, then rest for 90secs 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 10 shots, then rest for 90secs 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 10 shots, then rest for 2mins before repeating for a total of 1 to 3 sets depending on your level of conditioning

    • Minutes on exercise:3:00