Training /  Solo - Sustainable Solo Practice with Nick Matthew (70mins)

    • Description:

      Start this drill on the bounce to warm the body and ball up and progress to the volley with more pace and intensity

    • Exercise Notes:Do for a total of 5mins

    • Minutes on exercise:5:00

    • Description:

      Using this drill to focus on moving the body and getting good control, start on the bounce and then progress to the volley when you feel more confident

    • Exercise Notes:Do for a total of 5mins

    • Minutes on exercise:5:00

    • Description:

      Using the door as a target, focus on how many shots you can hit the door with using the follow through as your guide 

    • Exercise Notes:Do for 2.5mins in each position then swap

    • Minutes on exercise:5:00

    • Description:

      Start hitting the ball high and easy into the service box and when confident start to aim lower on the front wall, hit the ball harder, and aim to land the ball right at the back of the service box

    • Exercise Notes:Do for 2.5mins on each side of the court

    • Minutes on exercise:5:00

    • Description:

      Progressing from the last drill, now with a warm ball look to hit drives deep and off the back wall. Be sure to use variation of height and pace and keep attaching body weight to the shot

    • Exercise Notes:Do for 5mins on one side and then swap

    • Minutes on exercise:10:00

    • Description:

      Begin with the pattern of 2 drives to 1 cross court. When feeling confident and want to work harder, progress to 1 drive to 1 cross court. Be sure to take some small breaks and focus on using the follow through to get you to the other side

    • Exercise Notes:Do for a total of 5mins

    • Minutes on exercise:5:00

    • Description:

      Using the warm ball start with some self feeding from the hand for the volley drop and then progress to self feeding off the front wall for the same shot. Use variation and different heights and angles for the feed

    • Exercise Notes:Do for 2.5mins on each side of the court

    • Minutes on exercise:5:00

    • Description:

      Staying in the service box, get good control on your volleys firstly. When you begin to feel confident progress this exercise to walking volleys up and down the court using different heights and variation

    • Exercise Notes:Do for 5mins on one side and then swap

    • Minutes on exercise:10:00

    • Description:

      Using this drill as a foundation, but use the pattern of 2 drives to 1 volley feed. On the 3rd shot you want to move forward to a volley and play it. The volley can either be long or short and test yourself with heights and angles

    • Exercise Notes:Do for 5mins on one side and then swap

    • Minutes on exercise:10:00

    • Description:

      Feeding yourself in the mid court, start with cross court drops to focus on the follow through. Progress to straight drops in time. Finally feed yourself randomly and execute straight or cross court drops with movement attached

    • Exercise Notes:Do for a total of 10mins

    • Minutes on exercise:10:00