Fitness /  Foundation Back Corner Ghosting Speed Session 1

This session is focused on improving your speed in and out of the back corners. To develop speed, the emphasis should be on short sharp efforts, with extended recovery between each set - all of the movements in this session need to be as rapid as possible

Play session Download PDF
    • Description:

      The goal of this session is to develop speed of movement - maintain an emphasis on working at maximum pace on each set. Watch this video for a brief introduction to ghosting.

    • Exercise Notes:Each of the 9 drills are carried out for 8 reps. Take 60 secs rest before moving to the next movement

    • Minutes on exercise:0:00

    • Description:

      In this two shot ghost the player moves to the back backhand, returns to the T and then goes to the back forehand.

    • Exercise Notes:Complete 4 reps of the back-BH to back-FH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves from the right side of the middle of the court into the back backhand, coming through the T. 

    • Exercise Notes:Complete 4 reps of the mid-FH to back-BH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves from the left side of the middle of the court into the back forehand, coming through the T. 

    • Exercise Notes:Complete 4 reps of the mid-BH to back-FH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves from the left side of the middle of the court into the back backhand, coming through the T.

    • Exercise Notes:Complete 4 reps of the mid-BH to back-BH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves from the right side of the middle of the court into the front forehand, coming through the T.

    • Exercise Notes:Complete 4 reps of the mid-FH to back-FH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves into the front backhand and then to the back backhand, coming through the T.

    • Exercise Notes:Complete 4 reps of the front-BH to back-FH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00

    • Description:

      In this two shot ghost the player moves into the front forehand, back to the T and then goes to the front backhand.

    • Exercise Notes:Complete 4 reps of the front-FH to back-FH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • 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.

    • Exercise Notes:Complete 4 reps of the front-BH to back-FH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • 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.

    • Exercise Notes:Complete 4 reps of the front-FH to back-BH routine, for 8 total movements. Rest for 60 secs before moving onto the next pattern.

    • Minutes on exercise:2:00