THE WHAT:
Using a tennis ball to develop rhythm, timing, & coordination of the feet. Although foot-oriented, full-body coordination is also affected as structure & positioning are key to successful & rhythmical striking of the ball. Be mindful of the tendency to 'block' the upper-body (holding tension) - maintain a light & relaxed texture & don't let focus on the ball overcome the greater picture. Move by coordinating the entire body and avoid lashing out with the extremities.

The tennis ball is a nice modality for these movement aspects as, unlike a jump-rope for example, the tempo of the ball is constantly changing (at will or otherwise) and the direction of bounce can be unpredictable. Further, power-management (how hard to hit the ball with the foot) and the 'use of a tool' (learning different ways in which the foot can be used to strike the ball) are also integral aspects of investigation.

0:10 - Single-foot double-dribble
MILESTONE: 60" unbroken double-dribbles, alternating feet
0:31 - Single-foot constant dribble
MILESTONE: 30" unbroken dribbling, each foot
0:56 - Knee-bounce
MILESTONE: 3x taps each knee during unbroken dribbling (does not have to be consecutive)
1:21 - Around the back
MILESTONE: 3x 'around the back' each foot during unbroken dribbling (does not have to be consecutive)

FINAL MILESTONE:
3' unbroken dribbling beginning from a 'kick-up' and incorporating all "tricks" & patterns.

___________________
For programming, guidance, & support for your physical practice:

The 'Video Resource Library' (VRL): https://www.movemorevrl.com/browse
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]