Hello, in today's video I am going to be talking about a solo workout session
It's specifically designed for intermediate club players and above.
But that doesn't mean that lower levels or higher, advanced levels can't do that, can't do it either.
It contains a number elements
that I'll be introducing you to.
So, if that's of interest, stay tuned!
Okay, so, in this video, I'm going to be talking about a workout session
minutes 40 minutes a day and how much
time you have - commit when you have the
city wall now there to the elements so
immortalizing midnight release on the
site if you haven't english 21 video
here and initially we producing an
important video you want the
correspondence between the uh no sir
and that means you do or do not
people sense the tort reform because it
is devotion
the second important with a greasy
what makes initially is if you have
court elephants and if you always we
want a different exercise regimen
explaining and thousands is one set and
we do it in professional call as a new
to this
now what William for instance I know is
that you should notice this is on the
world because don't because you probably
you should because for the best way but
to do it
you anoint and that means is much
seriously about me as much as you would
any other contract for it so this one
obviously would be in terms of called
story
Ready Set 1 as I mentioned the core
exercise is the one that we start with
and this is the side-to-side motion you
really need to get into a rhythm if you
want to you can say to yourself I'm
going to do 30 to 50 of these and here's
the main exercise first one this is what
I call variable lengths basically what
you're trying to do is you're trying to
follow the ball and move down the court
to the back corner was in staying in
control of the volleys you won't have
perfect techniques because you're trying
to move around and you're not coming
from the tee but your objective is to
control the ball hopefully by keeping it
quite tied to the wall
hopefully by hitting the ball quite high
on the front wheel if you can move to
the back of the court and touch the
racket against the back wall and then
move forward I would recommend starting
we get one of these from the front to
the back but if you have got a lot of
control or you've done this quite a lot
before and you can maybe do two or three
sets it's up to you your choice isn't
front wall again though try not to make
a mistake set - this is side to side
core exercise again really looking to
build my rhythm this helps by keeping
the ball warm as well and keeping
yourself in
as I say you can say to yourself if you
make a mistake back to the beginning and
it's just the same on the other side the
find and it doesn't matter whether you
decide you want to start with your
forehand and move on to the back game
it's not so important don't worry too
much about your footwork don't worry too
much about your body positioning you're
moving down the court it's quite
difficult to get myself in a really you
know technically correct position but
keep your wrist firm prepare early
concentrate on how high you need to hit
a ball as I said earlier if you're
really good at these you can be reset
one step in front of the court to the
back and then to the front again if you
make a mistake go back to the beginning
that's your choice set three like to
size now you're getting a little bit
tired now be working hard if you want to
you can do it within the service box
with what I'm trying to do here is I'm
trying to hit a ball off the front wall
side wall front wall side wall and kill
it now I can kill it by hitting it at
various speeds what you'll notice is
that I prepare very early I'm not really
trying to hit the ball as hard as I can
just trying to control it I should try
different heights as well so let the
ball come a little bit lower the lower
you make contact with the ball softer
you'll have to hit it try to touch the
ball with your hand if you can help it
touching the ball your hand can take
away that heat you want to keep it here
in there I would probably do about 20 of
these I mean you can't do more but you
don't want to get cold and you don't
want the ball to get cold as well don't
forget to vary the speed set for there's
obviously other side are you back to
your core exercise as I mentioned
earlier you could change the core it
could prefigure of eight if you wanted
it to and then its side wall from all
side walls and doing the same again I'm
looking to prepare very early I'm
looking to make it hard for my opponent
to guess what I'm going to do I need to
adjust my position
I need to adjust speed that I hit the
ball especially when it's long and
notice that one is low so I have to hit
it softer always looks quite impressive
from here and I touch the ball but I
couldn't help you at that time but my
shots in this particular exercise in
fact most of them today my shots haven't
been very good but it's the exercise
that counts
doing it the way you really should be
doing concentrating on what you're doing
don't just hit it try to do something
specifically and in this case you're
trying to prepare early and get used to
different heights different speeds
there's no point being able to hit the
ball to the back if you can't kill the
ball when you get an opportunity and
this is what this exercise is doing it's
in there okay do about 20 or 30 of
course if your forehand is much worse or
better and do more or less on each side
it's nice to do the same amount but if
you need to do more on one side set five
I can't drive
okay so again I'm doing my side to side
I've been doing these at the front
because it's much easier to to video but
normally I'd do them much closer to the
back wall what I'm trying to do with
these drives is what you've done a
thousand times I'm trying to build a
rhythm I'm trying to get the ball to
come off the back wall and I'm trying to
get practicing keeping it quite tight
and getting a googol end you'll notice
something on the wall that's one of my
top on the floor sorry
that's one of my targets I'll be talking
about that in another video soon so I'm
really looking to get a rhythm I don't
think I've got more than about six or
seven in a row without making a mistake
and that's just not good enough here
you'll notice I'm hitting the ball about
the cut line height and as long as it
doesn't touch the side wall it's about
right for me on this court with this
ball you might be better be able to hit
a little bit lower keep those shoulders
turn turn your shoulders almost facing
the back wall when I hit that ball don't
worry about having perfect footwork when
you do this exercise you can't have
perfect footwork
what you can do though is make sure you
don't get too close and you don't get
your shoulders
not to turning that's very important at
sex for hand drives again side to side
this is about concentration now
initially it was just about physical but
now it's concentration don't make a
mistake up and down there we go and my
forehand today or the day that I
recorded this it's much better than my
background which is quite unusual I'm
looking to get the rhythm I'm looking to
prepare early if possible keep it within
the service box with see how many you
can do with no mistake I mean I didn't
manage more than ten when I was doing
this my son doesn't always show that
because having to stop and start quite
difficult now that's a better rhythm I'm
in a rhythm there that's number four or
number five early preparation firm grip
making adjustments looking to really
touch that target if I can and watch
this last one finish with an absolute
making this cakewalk Nick second bounce
in the neck set a few more from the
front again try not to get too close
look I'm about my fear about a service
box and why I often find beginners get
to clouds and they don't use their full
swing to keep away from the ball set
seven I can corner drives again and
doing my core exercise I can vary the
number in this case I just beat ten just
because they were that was the routine
but normally I do fifty now here I'm
looking to hit the ball near the front
corner not too low because I'm not
trying to kill it I'm trying to make it
come back to me I'm trying to force
myself to really prepare early I'm also
having the practice the ball gets low I
need to be out of control it shouldn't
be able to just hit it anywhere I should
be able to control it early preparation
you know I don't have that much time I'm
teaching about 70% my maximum
you need to get the timing right
hopefully making it look quite easy but
if you get a time you're wrong and you
start to hit the ball too far away from
the corner you'll find that you lose the
rhythm and there's the perfect example
set eight side to side or hand corner
drives if you want to try hitting some
hard and then some salt now as I
mentioned my forehand was working well
the data I recorded this so I find this
particular sign a little bit easier I'm
really going to written quite quickly I
didn't make too many mistakes you have
to adjust your footwork all of the time
even if you could stand in one place you
should be trying to move don't worry
about having perfect footwork just worry
about making sure you prepare and you
hit the ball where you want to don't
forget to watch the ball hit the strings
keep back for brekkie prepared as early
as possible over time you'll get tired
and the preparation means get weaker and
weaker but this is where you really need
to keep it so set 9 side to side both
now this is by far the hardest exercise
for me partly because I'm I'm an old man
now partly because I thought hardly any
practice and bad hits and all sorts of
things what I'm trying to do is I'm
trying to boast the ball to the side and
then turn a bunch they're going now
initially I make it come off with both
walls before bouncing but what I really
want to do is I want it to bounce before
I get it my technique has just gone at
this point I'm tired I can't swim
properly yeah struggling to keep this
ball going now if I have thing I can hit
a bit higher and it will come back to me
but bouncing on the floor won't come
back to me you'll probably do a much
better job than I am and you can hit the
ball much harder I'm hitting it quite
softly because there is no way I'd be
able to move fast enough otherwise so
we're going to finish with a complete
mega set that's all of the individual
sets seen from above now in this
particular case I did ten side to side
but I've edited those out I'm also going
to do them in a slightly different order
because what I want you to know is the
you can adjust the order there's no
particular set order that you have to do
them in in this case there isn't
sometimes there might be because it sort
of works on different aspects but in
this case you could do them in any order
so I'm just going to the back of the
call here I'll make a mistake
I haven't practice very much have only
been on court with somebody twice in the
last three years so I'm not expecting to
hit some great shots and you can see
those targets on the floor from this
angle a little bit better so keep an eye
on for my video on that so work my way
to the front try and touch the wall
without touching the ball and there we
go and on just go keep doing that for as
long as I feel comfortable okay
side to side and then to the front again
touch that wall work our way back now
I'm not trying to go too quickly I mean
you could rush back as quickly as
possible but you need to remain in
control but at the same time you don't
want to take too long you don't want to
be standing in one place for you know
three or four shots you want to try and
be moving all the way back Mill watch I
try to hit the back wall with the racket
on the next shot there it is I hit it
and then I come forward it's good for
your run caught awareness knowing where
you are on the court now I made a
mistake but I'll just keep going for as
long as I can I'd probably do three sets
I would do three sets because I really
need to work on this aspect of my game
touch the front wall with the racket so
I decide I've edited out the side two
sides because that's just a waste of
time here and here we go so I decided to
do the drives now so straight into these
I get quite a good rhythm going now that
I've been doing this some hitting for a
little bit today um my rhythm was
improved sort of got a little bit closer
to the target as well there we go
just I only did like five of those and
then my side again
it's straightaway gonna go and then what
now what I'm really looking to do is I'm
looking to build the rhythm as much as I
can
I want that rhythm going not and I
ruined it
nearly kept the ball go in there now of
course I'll probably be doing 30 side to
side and then probably 30 of these you
can have very the numbers of exercises
you do you don't have to do 30m of
everything I tried to hit a ball and
keep going side to side there there we
go some more side to side and here we go
now here I've gone into the corner
drives in my explanation I talked about
doing the kills first so I just change
the routine the order of this so I'm
doing a very good job anyway side to
side again no and forehand corners
try to get this one going in one go but
it didn't work
listen to build the rhythm looking to
keep my wrist firm early preparation and
kidnap all into the corner getting it to
come back to me as much as possible
closer you can hear it said corner the
more likely you are to keep it coming
back to you and to my side to side and
now I go for the ghosting so if you want
to add something to this routine you
could add a set of ghosting between each
one so you could do a side to side the
actual exercise and then a ghosting
routine or any combination of those now
I go straight back into a side to side
because I want to make sure the balls
warm and there we go
I'm into the kills now side wall front
wall side wall very deep angle very the
power vary the speed vary the spin try
to keep them different
and incise aside again now only did five
of those again I'll probably do 20 of
them and now we straight into the
forehand kill try not to touch it
remember try to bury the speed the lower
the ball the softer you have to hit it
you won't be able to hit an it if it's
very low if it's below the height of the
ten it's almost impossible to here and
there it is it's in front of the court
is possible to the bag and I mean to my
side to sizeable
and here we go here's the side to side
post now one time at this point I'll
manage to hit and make there was quite
happy because it gave me a little bit of
a rest don't expect that to happen
remember you want the ball to bounce
before it hits the second sidewall if
possible and that makes it harder for
you now I probably would only do 15 or
20 of these because that's all I could
manage really couldn't manage too many
of these now this could be your core
exercise if you wanted it to be if
you're fitting on and then when I finish
those or finish with a side to side set
it's like an extra set it's a bookend
but it really helps you finish and if
you have to say to yourself 30 with no
mistakes or I have to keep going in to
life done it with no
now indicated in you not into this form
of musical price volatility of the trial
but it's a couple help
I mean enormously the decision-makers
all receive you if you see muscle size
incredibly hard and you - do you not
like a good I don't think it's like
anyone she knows how much technical help
so we talked and occasionally for
anybody so you in every municipal we
know the video for something for my
school
you
you
