Here is what you should do outside of your normally scheduled privates, groups, and tournament matches.
1.) Hit serves
- Targets
- Play a serving set
- Do a flat progression
- Add a fitness penalty for a missed serve
- Always be working on something technical or
tactical
2.) Fitness
- Run for time or a certain distance
- Sprint for time or a certain distance (add a hill for more fun)
- Jump some rope
- Stretch (new stretch routine)
- Do some body weight workouts — push ups, sit ups, squats, lunges, super-mans, pull-ups, dips, mountain climbers, burpees, planks…
3.) Match Play & Wall
- When you have someone to hit with outside of group practice, do not drill, we do plenty of drilling in groups. Compete. Unless that partner is a sibling — then serve with them or do fitness together. If you do not have someone to hit with, a wall never misses…you can even put some tape on the wall and make up drills such as 100 forehands in the box or something similar. Always start with a full dynamic.
4.) Mental
- Post tournament thoughts (who you played, how you did, what you did well, what you want to work on)
- Post practice thoughts (what you did, how did you perform, what did you learn, what do you want to do better at next time)
- Update your PDP
5.) Rest
- Eat
- Sleep
- Drink
- Ice
- Shut it down (no phone)