2 – Shadow training
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Description:
The player performs different simulations of game without ball.
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Objetive:
Using this method, the player does not have to read the trajectory of an upcoming ball, and a lot of focus can be put into properly executing and working on different specific on court movements by establishing where the ball is predictably going to be. The player can work on footwork and on court movements involved in many attacking or defending situation
Session plan:
The coach proposes the exercises to be performed and makes clear the technical guidelines to follow.
Session development:
It can be worked individually or in groups (perform the exercises according to the rhythm or level of each player or each player’s needs).
Coach’s role:
The coach has to control and correct (whenever needed) not only the tecnical aspects of the strokes but also the quality of movement and footwork.
Player’s role:
Concentrated on the task proposed by the coach and the attention paid to the movement and hitting technique, the player performs many repetitions seeking to automate both the gesture and the movement.
Practical examples
Absortions “Shadow training”
In this case, the player is forced to move back, load, execute the stroke, and land on the outside foot; while the trajectory of the racket on impact is almost vertical ( the idea is to gain time while the ball is travelling high and deep to the other side of the court.).
Mixing different movements “shadow training”
Different situations that can be worked on by doing shadows of the strokes: When the player is running to the side (the racket has a semi-upward trajectory); when the player is moving forward inside the court (the racket has a forward trajectory); when the player is forced to move back (the racket has an upward trajectory) and when the player is hitting a forehand inside-out/in (the racket has a forward trajectory).
Specific On court movements and Footwork:
With (or without) the help of a retention harnesses, the player can work on lateral, diagonal, and other specific on court movements, including shadows of returns of serve, or serves and following stroke combinations.
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