Lesson plan for FTT 3 For both groups.
Introduction .Part 3.
We are progressing up the body with the focus on the hip within the six chain reaction lunge matrices, in all three planes of motion with tweaks for the serve. I will also reference the vestibular system in the inner ear and it’s role in balance in connection with your proprioceptive system (changes in body position and movement) and highlight how the six chain matrices work both systems simultaneously.
Warm up. 15 mins,
It makes sense in preparing to play that you increase body warmth and circulation first with:
- Two laps 1 court. Jog then other tennis footwork, second lap.
- Keep Ball .Ball skill games to sharpen perception and movement
- Rehearse muscle and joint flexibility and strength in all 3 planes. Foot/Ankle in 3 planes with knee and opposite knee drivers
- .Single leg balance
- Lunge matrix with bilateral hands for mobility, in all three planes .
- Lunge matrix
- Teaching points
- Ground strokes revisit 10 mins
- Rehearse racket skills, mini court with split step, racket held at throat.
- Establish rally patterns in service boxes D/L and C/C with emphasis on functional arm action. Grip at racket throat.
- The drop into the slot, and swing path in to out.
- Ladder Rallying with play out point.
Serve. 20 mins.
- Establish serve basics. It’s a Chain reaction
- Observe and establish set up and ball toss.
- Serve set up
- Ball toss video
- Toss and catch same arm, then racket arm
- View six chains
- Tweak the anterior chain with single arm reach for ball toss.
- Tweak same side lateral chain with racket arm bent at elbow
- Teak same side rotational chain with racket arm pointing up or down
- Practise hitting serve
- Play points with serve.
- Tie break,, team singles
Warm down. 5 mins. To restore equilibrium and reduce stiffness.