Lesson plan for FTT 4(For both groups with progressions)
Introduction .Part 4, Last week we completed the mobility lunge with bilateral hands matrix with videos of the six chain reactions covering both directions of the 3 planes of motion. No apologies for repetition as it is the way we learn.
We will be referencing the anterior chain, the same side lateral and same side rotational chains with tweaks for the loading phase of the serve action.
Warm up. 20 mins, it makes sense in preparing to play that you increase body warmth and circulation first with:
- Two laps 1 court. Jog then split step/cross over fwd/ open out bkwd
- Keep Ball .Ball skill games to sharpen perception and movement
- Repeat muscle and joint flexibility and strength in 3 planes.
- No support. Sideways single leg balance and squat matrix
- Lunge matrix in all three planes., as above in the six chain reactions.
- Revisit the head/neck stretches for vestibular in all three planes
- Start racket skills, mini court. Introduce palm down /flip into slot
- Emphasize The wrist movement as ulnar/radial deviation.
Teaching points.
Ground strokes. 15 mins
- Move back with ladder rallying. Work on palm down/ flip into slot
- Baseline ladder rallying and playing out point.
- Forehands only. Inside out forehands
Serve. 20 mins.
- Establish serve pathways with anterior, same side lateral and rotational chain reactions with tweaks
- Toss and catch same arm,. Use anterior lunge with unilateral arm reach, to clear or establish ball toss pathway.
- Catch with racket arm. Use same side lateral and rotational chains to clear or establish racket pathway to contact.
- Revise set up and ball toss.
- Driving up with rotational force
- Team singles. Magic 4 if applicable.
- Tie break singles or doubles
Warm down. 5 mins. To restore equilibrium and reduce stiffness