Category Archives: gs

Inside Out Forehand

Receive Hockey Pass on FH
Roll or pass the ball/puck to P’s (player’s) BH.
P shifts left and receives ball on Forehand (simulates tennis right-hander)
Note that this is the right-handed hockey player’s move, and that a right-handed tennis player may well play left in hockey.

Moving GS

6 Cone Call-Out
You have 6 colored cones.
The cones are arranged in 2 parallel rows (3 cones per row.)
The rows are about 12 feet apart.
The cones (within a row) are about 4 feet apart.
Between the 2 rows is a single flat dot or cheese.
P (player) starts on the dot.
Coach calls out a color and P (player) moves towards that cone.
On the way, P begins his “C” preparation for either a FH/BH, depending on which side the cone is on.
P’s racquet should be at the top of the “C” by the time he anchors ship near the appropriate cone.
P must setup in such a way so that when he swings, the contact point would be above the cone.

Moving Hand Feeds w/ Step-In
Coach stands in front of P, who is facing the net/wall.
Coach lofts the ball to P’s left (ie. to the right-hander’s BH.)
P must start his “C” immediately and continue “C” prep as he moves.
The “C” includes the right shoulder moving left.
P’s final step is is a step forward w/ the right foot.
Just after the step, the swing is initiated, and the racquet makes contact w/ the ball.
Start w/ feeds requiring minimal movement, and advance to feeds requiring forward/backward, and lateral movement.

Note: P could actually feed himself.

Body GS

The idea is to use bigger parts of the body (legs,torso,core,shoulders) instead of arms and wrists. We want to be able to generate “easy power” from the baseline. We want to be able to send routine “rally balls” deep to the opponent’s side. The bread and butter baseline shot can be called a “Lift”: a low to high swing, though if you use the “C” racquet path, it will be: high to low to high. The balls should have a nice rainbow trajectory, easily clearing the net, so that they are relatively safe. The balls’s are of sufficient depth and pace to neutralize the opponent (not likely to hurt you w/ his next shot.)
The below reinforce the use of the body.

Weight Swing
Swing weight w/ 2 hands to train the body FH and BH.
The FH would be swing like a left-hander’s 2HBH (for the right-hander)
The weight needs to be heavy enough so that you are more likely to turn your torso, rather than swing your arms.
You turn your torso, and then finish by turning your shoulders.
Keep your head still.

Reverse Racquet Swing
The racquet is held like a guitar w/ the head of the racquet trapped under the inside arm.
This helps the shoulders turn together (not 1 arm in isolation.)
Great for a large group, since they already have a racquet.

Band Pull
Attach band to something at say knee level.
Pull hand low to high w/ 2 hands.

Medicine Ball Heave

Chair Swing
Not a crazy as it sounds.
The chair has weight, which is a good thing.
Best if I post a picture for this …

Crutch Swing
Crutches are long and thus can easily be tucked under the dominant arm.
This makes the turning, and thus, both arms moving together, almost inherent.
Better than the reverse racquet above, but crutches are not always at hand …

Heavy Racquet Swing
Use a weighted racquet and shadow body swing it.
The orange dot is literally strung to the racquet’s strings, and adds about 150 grams of weight to the head end of the racquet. This tool can actually be used to hit a ball, most particularly, to volley a ball.
heavy racquet

Test Image elsewhere
the very latest attempt


FH Rainbow Rally
If you’re fairly close to the wall, it will force you to hit softer and higher rainbow trajectory balls. This helps you develop a soft feel for the ball, in that you’re not just whacking or slapping or hitting it: you’re racquet is coming from below the ball and brushing or feeling the back of the ball.

Short Wall Quick Prep
On a racquetball court, P (player) rallys against the side wall.
There is not much room.
This ensure that the player hits w/ height and spin to slow the ball.
It also forces P to initiate “C” preparation, immediately after he hits the ball.
You can use the lateral lines near the center of the racquetball court to create boundaries.
This adds further control constraints.