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 |
| | | | |
Links