Drills Library
Train the Chain. Every Drill Has a Variable Target.
How to Use This Library
| Step |
Action |
| 1 |
Take the Diagnostic → find your broken link |
| 2 |
Find that variable's drills below |
| 3 |
Do the drill for 15-20 minutes |
| 4 |
Re-test immediately → ball behavior changed? |
| 5 |
If yes → integrate. If no → wrong variable or wrong drill |
Variable-Specific Drills
Q - Quiet Eye
| Drill |
Setup |
Execution |
Target |
| Park & Hold |
Partner feeds |
Say "PARK" at their contact. Hold eyes on your zone until ball crosses net. |
90% park rate, 200ms+ hold |
| Eyes Closed Shadow |
No ball |
Shadow stroke, eyes closed. Feel contact zone. Open eyes at "contact." |
Accurate face angle 80%+ |
| Two-Ball Track |
Coach feeds 2 balls rapid |
Track first to contact, instantly jump to second contact zone. |
<100ms jump time |
| Quiet Eye Pressure |
Points with consequence |
Miss park = pushup. Make park = point. Play to 11. |
>85% park under pressure |
V - Vestibular
| Drill |
Setup |
Execution |
Target |
| Chin Tuck Freeze |
Shadow or ball |
Chin tucked, freeze at contact 3 sec. Check head still. |
Zero head movement |
| VOR Cancellation |
Fixate thumb, move head L/R |
Thumb stays clear while head moves. 30 sec. |
No blur, no saccades |
| Head-Still Rally |
Rally with partner |
Both keep head frozen (chin to shoulder). Rally 20 balls. |
20 balls, head still |
| Gaze Stability Progression |
Stand on foam/pillow |
Fixate target, move head → stand on one leg → eyes closed. |
Stable gaze all levels |
ROOT - Rooting
| Drill |
Setup |
Execution |
Target |
| Screw & Lift |
Barefoot, athletic stance |
Screw R foot CW, feel arch lift → oblique tension. Hold 5s. 10/side. |
Feel spiral line tension |
| Single-Leg Root |
On one leg, tripod |
Screw, lift arch, hold 10s. Add perturbation (partner pushes). |
Stable, no wobble |
| Shadow with Root Cues |
Shadow strokes |
"Screw → Lift → Load → Brake" verbalized each phase. |
Consistent feel |
| Med Ball Root Throws |
3kg ball, athletic stance |
Screw back foot, load, throw diagonally. Feel ground→hand. |
Power from ground |
F - Fascia (Spiral & Back Lines)
| Drill |
Setup |
Execution |
Target |
| Line Trace |
Slow shadow |
Trace spiral line (FH) or back line (BH) with opposite hand. Feel continuity. |
No slack, no knots |
| Dynamic Stretch Flow |
5 min pre-practice |
World's Greatest Stretch → Scorpion → Arm Bar → Thread Needle. |
Lines fluid |
| Band Resisted Patterns |
Light band |
Anchor band, trace FH/BH pattern against light resistance. |
Tension throughout |
| Loaded Carries |
Farmer / Suitcase / Overhead |
Walk 30m, maintain line tension. No leaks. |
Chain integrity under load |
P - Proprioception
| Drill |
Setup |
Execution |
Target |
| Eyes Closed Contact |
Partner feeds easy |
Close eyes at bounce. Call "FH/BH, Clean/Off, Open/Closed." |
80%+ accuracy |
| Palm Pressure Scale |
Hit balls |
Rate palm pressure 1-10 at contact. Target 6-7. |
Consistent 6-7/10 |
| Face Angle Guess |
Blindfolded |
Partner sets racket face. Guess open/closed/neutral degrees. |
±5° accuracy |
| Uneven Surface Balance |
Balance pad/BOSU |
Shadow strokes on unstable surface. Maintain tripod. |
Stable stroke |
T - Tensegrity
| Drill |
Setup |
Execution |
Target |
| Tent Trace |
Slow shadow |
Feel "bones float, fascia holds." No local knots. Continuous tension. |
Zero slack |
| Anti-Rotation Press |
Band/cable |
Press out, resist rotation. 3×10/side. |
Torso stable, limbs move |
| Dead Bug Variations |
Floor |
Opposite arm/leg, low back pinned. 3×10/side. |
Deep core = tent poles |
| Breathing Reset |
Between points |
2 slow breaths: inhale expand 360°, exhale tension out. |
Parasympathetic shift |
SSC - Stretch-Shortening Cycle
| Drill |
Setup |
Execution |
Target |
| Bounce-Drop-Push |
Drop ball, let bounce |
Racket moving FORWARD before ball peaks. Forces short amortization. |
20 reps, continuous |
| Pogo Hops |
In place |
Stiff ankle, quick contacts. 3×20s. |
<200ms contact |
| Depth Jumps |
30-40cm box |
Step off, land, immediate jump up. 3×5. |
RSI >2.0 |
| Reactive Med Ball |
Partner throws, you catch & throw back |
Minimize hold time. 3×8. |
Minimal amortization |
| Drill |
Setup |
Execution |
Target |
| Shadow 8s |
No ball |
Continuous figure-8s. No pause anywhere. 2 min. |
Smooth, no flat spots |
| Size Regulation |
Partner calls |
"20% / 50% / 100%" → same path, change size/speed. |
Same path, diff scale |
| 8 + Brake |
Shadow |
8 → hard front leg brake at exit → freeze 3s. |
Brake at 8 exit |
| Rally 8 Count |
Rally |
Count "1-2-3-4" = one 8 cycle. Feel rhythm. |
Consistent timing |
45° - Swing Plane
| Drill |
Setup |
Execution |
Target |
| Back Pocket → Shoulder |
Shadow |
Hand traces diagonal: back pocket → opposite shoulder. Film side. |
45° diagonal |
| Glass Plane Shadow |
Imagine glass |
Racket stays ON 45° glass. Brake ON glass. Pulse THROUGH glass. |
No deviation |
| Ball Flight Check |
Hit balls |
Observe: rises ~3ft over net, dips inside baseline. Adjust. |
Consistent arc |
| Two-Ball Plane |
Two balls same height |
Hit both on same 45° path. Groove plane. |
Identical trajectory |
BRAKE - Braking
| Drill |
Setup |
Execution |
Target |
| Wall Push Pulse |
1" from wall |
Palm/edge on wall. Push wall. Feel spiral/back line fire. Release. 20 reps. |
Ground→hand pulse |
| Brake & Freeze |
Shadow |
Swing → hard front leg brake → freeze 3s. Check: torso stopped? |
Instant stop |
| Med Ball Slams |
3kg ball |
Slam diagonally. Front leg braces. Torso stops. Arm whips. |
Brake → whip |
| One-Leg Brake |
Single leg |
Shadow FH/BH on one leg. Front leg brakes. Balance held. |
Stable brake |
PULSE - Impulse
| Drill |
Setup |
Execution |
Target |
| 1-Inch Wall Push |
Racket butt on wall |
Palm pushes 1" through wall. 30ms peak. 20 reps. |
Sharp impulse |
| Saber 3-Inch |
Shadow BH |
Edge slices 3" down-through. Freeze. 20 reps. |
Edge leads |
| Pulse Regulation |
Partner feeds |
"Soft / Medium / Hard" → same stroke, regulate pulse. |
3 distinct levels |
| Eyes Closed Pulse |
Easy feed |
Close eyes at bounce. Pulse on feel only. |
Feel-based impulse |
JIN - Ting, Hua, Fa
| Drill |
Setup |
Execution |
Target |
| Eyes Closed Shadow |
No ball |
Full shadow, eyes closed. Feel every inch of stretch. |
High fidelity feel |
| Absorb & Redirect |
Partner hits hard |
Short takeback. Absorb pace. Redirect. No swing. |
Hua Jin |
| Fa Jin Snap |
Shadow |
Stretch → instant snap. No windup. Like striking match. |
Fa Jin |
| Variable Pace Rally |
Partner varies |
Fast/slow/spin/flat. Adjust takeback, pulse each ball. |
Ting→Hua→Fa flow |
Integrated Chain Drills
The Daily 15 (Pre-Practice)
1. Arch lifts + screw (10/side) → ROOT
2. Pogo hops (20s) → SSC
3. Med ball rotational throw (4/side) → 8, 45°, BRAKE
4. Band pull-apart + rotation (10/side) → F, T
5. Saccades + VOR (30s each) → Q, V
6. Shadow FH/BH (30s each) → Full chain
TOTAL: 5 minutes
The Chain Integrator (Weekly)
Round 1: 5 FH Push - focus Q
Round 2: 5 BH Saber - focus V
Round 3: 5 Serve - focus ROOT
Round 4: 5 Return - focus 8
Round 5: 5 Volley - focus BRAKE
Round 6: 5 Touch - focus PULSE
Each round: full routine, film 1, diagnose.
Pressure Simulation (Bi-Weekly)
Set 1: 5 points - must execute routine perfectly (scored by partner)
Set 2: 5 points - down 0-30, must hold chain
Set 3: 5 points - up 40-15, no celebration, process only
Set 4: 5 points - tiebreak, fatigue induced (burpees between)
Track: Routine %, Chain feel 1-10, Ball outcome.
Drill Progression Rules
| Level |
Criteria to Advance |
| 1. Shadow |
20 reps perfect feel, no ball |
| 2. Slow Feed |
20 balls, 80% chain feel, ball in play |
| 3. Live Ball |
Rally 20, maintain chain under variability |
| 4. Pressure |
Points with consequence, routine holds |
| 5. Match |
Tournament play, chain automatic |
Tracking Template (Per Session)
| Date |
Broken Link |
Drills Done |
Re-Test Result |
Notes |
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Links