Lesson plan for FTT 5 (For both groups with progressions)
Introduction .Part 5, We continue to focus on the hip with particular reference to motion in the upper body in the serve and how the six chains help to create the pathways for a more authentic and fluid motion , based on the chain reaction design of the body. In addition we will refer to the benefits of the head movements in the six chains as they serve to exercise and maintain the vestibular system in it’s role in balance in upright motion..
Warm up. 20 mins, it makes sense in preparing to play that you increase body warmth and circulation first with:
- Two laps 1 court gentle Jog.
- Then moving forward from baseline to net with Split step cross over, 3 side steps on the diagonal to shadow forehand then split step cross over 3 side steps on opposite diagonal to shadow stroke backhand.
- Moving back from net to baseline , same but with split step open out
- Keep Ball .Ball skill game to sharpen perception and movement. Three changes of pass in teams, bounce pass, rolling along the ground, overhead pass with interception only by opposing team.
- Repeat muscle and joint flexibility and strength in 3 planes.
- Lunge matrix in all three planes for mobility. Add bi lateral arms reaches . emphasize head/neck stretches for vestibular in 3 planes
- Squat Matrix with feet in 3 planes
- Start racket skills, mini court. Incorporate split step/ turn with racket held at neck to instil reaching the ball with feet not hands.
- Repeat arm action with focus on high/low/high swing path
Ground strokes. 15 mins
- In service box rally move each other forward and back using service line. as a guide to highlight movement. Racket held at throat
- Baseline rallying using baseline as a guide., racket still held at throat
- Baseline ladder rallying and playing out point on short ball.
- Draw opponent in or take them deeper, to set up your winning play.
Serve. 20 mins. Driving up to the ball.
- Revise set up and ball toss, against the fence
- Revise Anterior Chain reaction in ball toss
- Toss and catch same arm, then with racket arm (whole body rotation)
- Loading with the ball toss arm action
- Hip movement into transformational zone
- Driving up to contact
- Team singles. Magic 4 if applicable.
- Tie break singles or doubles