Here’s what a sport science planned practice looks like:
4:15 Captain’s run the first part of practice unsupervised to encourage self-direction.
4:35: On-court knock-up – 5 minutes – just like a real match.
4:40 Game 1: Length only – ball must pass short line on floor with second bounce – this allows for higher safe length and a lower, more attacking length into the open space after moving the opponent out of position.
5:05 Game 2: “A” serves with a 3-wall, defensive boast, “B” must return with a straight drop play out point. Players must be able to hit a good, tight drop even when the opponent knows what hey are going to hit. Great opportunity to practice one of the most common tactical front-court situations.
5:30 Game 3: “A” serves with a loose, cross-court lob from the back, “B” must return with a straight volley drop – a chance to practice one of the best offensive mid-court tactics.
6:00 CorePerformance Training – Stability Phase, week 2. Dropped back a few weeks in the program in order to assess players form at basics like squat, lunge, shoulder neutral position and engaging core.
6:45 Summary – post critical reflection on “What was important at practice for me” to encourage autonomy. Asked players to place comments in box below.