Mini-Training Guide

"Warm up" - splits practice:

10 side splits (split as if going to either side)

10 "open" splits to each point in the front and to the sides (open means lunging on the leg farthest from the front wall - ex. right foot on the forehand front)

10 "closed" splits to each point in the front and to the sides (closed means lunging on the foot closest to the front wall - ex. left foot on the forehand front)

Repeat these three exercises, but this time, before splitting to the front, do a side split (this is called the "double split.")

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6 point ghosting (ghosting form demonstrated in the "techniques" tab of this website):

Set 1: 12 swings total - go to each of the 6 points once

30 seconds rest

Set 2: 24 swings total - go to each of the 6 points twice each (ex. go to the forehand twice in a row before moving to the next point)

45 seconds rest

Set 3: 36 swings total - go to each of the 6 points three times in a rotation

75 seconds rest

Set 4: 48 swings total - go to each of the 6 points four times in a rotation

105 seconds rest

Set 5: 60 swings total - go to each of the 6 points five times in a rotation

240 seconds rest

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Rapid ghosting: For 30 seconds, as fast as you can, ghost to a random point among the 6 points, alternating between double splits and single splits when going to the front.

Rest 30 seconds and repeat rapid ghosting + rest cycle 3 more times.

Repeat whole routine as many times as you can!

1. Stand in the backcourt and hit the ball to yourself 100 times - don't stand still - after each shot, practice lunging into the ball (step back then lunge in). Aim for a bounce behind the back of the service box and no more than ~5 wood panels from the wall. Keep track of how many good shots you hit in a row. Next time you solo, try to match or beat this number. Repeat on the other side
2. Try hitting the ball so that it lands in the service box - once again no more than 5 panels from the wall. As in the previous exercise, hit 100 shots, keeping track of how many good ones you hit in a row. Practice lunging into the ball. Repeat on the other side.
3. Stand at the service line (horizontal line going across the full midcourt) and volley to yourself 50 times on each side. You can be more stationary for volley exercises.
4. Stand in the backcourt and volley to yourself 25 times on each side
5. From the service line, feed the ball to yourself and play a drop to the front (ideally, drop hits the wall <6 inches above the tin). Do 25 on each side.
6. From the service line, feed a shot to yourself that you can volley drop. Do 25 each side.
7. Repeat 5 and 6, but now play cross-court drops instead of straight drops.
8. Ideally, finish with ghosting