Lesson plan for FTT 6 (For both groups with progressions)
Introduction .Part 6, After the warm up and revision on groundstrokes as below, we will look at ‘A functional Approach’ in preparing to serve. My post from Chain Reaction Biomechanics . The serve details the load stages and in the video below I take you through the tweaks to the six chain reactions that work on your range of motion in the load, and through the transformation zone into a more powerful explode
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 split step moving forward /backwards to net.
- Keep Ball .Ball skill games to sharpen perception and movement
- Repeat muscle / joint flexibility and strength in 3 planes.
- Foot/ankle matrix Less support. Sideways 1 hand. No hands
- Lunge matrix in all three planes for mobility. Add bi lateral arms reaches.
- Squat Matrix with 3 plane feet
- Emphasize head/neck stretches for vestibular in all three planes
- Start racket skills, mini court. Revise palm down and work back
Teaching points.
Ground strokes. 15 mins
- Moving forward and back using service line. Extend to baseline rallying.
- Functional exercises for greater range of motion at the hitting arm
- Baseline ladder rallying and playing out point on short ball.
Serve. 20 mins Part of every lesson.
- Revise serve basics. Anterior Chain reaction in ball toss
- Revise set up and ball toss, against the fence
- Toss and catch same arm.
- Move from fully loaded into transitional zone to explode
- Use Same side lateral and rotational lunges to transition into explode.
- Serve practice
- Team singles. Magic 4 if applicable.
- Tie break singles or doubles
Warm down. 5 mins. To restore equilibrium and equilibrium