Coordination : Level 1, Part 1

Key Points

• One partner leads (e.g. Pete) and other mimics their movements. Start slow and build up speed over 20 seconds per turn. Switch roles after a short rest.
• Focus Areas:
• Program Overview:
• Level 1: Partner-based, beginner-friendly. • Level 2: Partner-based, more advanced. • Level 3: Solo program for independent training.
• Purpose of the Program:
• Enhance communication between the brain and moving body parts to improve nervous system efficiency and reaction speed.
• Key Principles:
• Focus on technique first, then gradually increase speed to raise the intensity threshold.
• Usage Guidelines:
• Keep sessions short (20 minutes max), use before practice or play, and adapt based on available setup (partner or solo).
• Exercise Setup:
• Two participants face each other in a wide base stance. Sequence: tap head, tap shoulders, cross foot behind (repeat as tap, tap, cross, cross.)
• Warm up routine:
• Participants perform the sequence at their own pace. Gradually increase speed without losing coordination.
• Goal:
• Complete three sets without mistakes before progressing.
• Partner Mimic Drill:
• Coordination: Crossing body movements to engage the nervous system.
• Reaction: Responding to a partner's actions as a stimulus.
• Specificity: Mimics on-court focus, movement, and reaction scenarios. Encourages attention to an opponent's position and movements, replicating gameplay dynamics at the kitchen line.
• Exercise Setup:
• Partners face each other; one player moves in and out while hitting the ball.
• Movement Focus:
• Maintain continuous movement; avoid stopping after each hit.
• Transition smoothly between forward and backward movement.
• Drill Details:
• Each player performs for 40 seconds before switching roles.
• Complete 2 sets per player.
• Objective:
• Develop quick reactions, coordination, and dynamic footwork while staying focused on the ball and maintaining a ready position.