壁球訓練法

Squash Player
Training Practices and Routines


Practice 1 - The practice knock-up

The simplest practice with a partner is to extend your knock-up. You don’t have to have complicated instructions, just the agreement with your partner that you are going to have a ‘good,’ ‘long’ or ‘10 minute’ (for example) knock-up.

Much of the accuracy and consistency of your shots comes from having a good set up position and time on the ball. Move your feet (get in the best position, i.e. the best distance and best balance) and prepare for your shot early.

Try to eliminate casual and improvised shots. There are a whole range of shots you can practise but the basic ones are: the straight drive, the crosscourt drive and the volley.

Practice your technique (set-up) and set target areas. If your crosscourts are not giving your partner any trouble at all, you may not have the right target area. (Your partner is of course in a knock-up position rather than a T-ready position and you will have to take this into account.)

1. Straight drives: On a full length drive see if you can get the ball to rebound off the back and cling to the side. On a dying length drive aim to bounce the ball into the side behind the service box. (Before returning it you may sometimes let the ball bounce twice.)

2. Crosscourts: Try to give your partner a problem with your crosscourts – that is, whether to volley or leave it, whether to take it before the back or after. Ideally your target will be to hit the side wall, floor and back with the ball dribbling off the back and thereby forcing a boast. You can even play a little game seeing if you can force a weak ball out of your opponent.

3. Volleys: When volleying straight off a crosscourt be careful not to hit in front of the imaginary right angle your racket makes with the side wall or you will bring the ball out from the side wall. You really want to fade your shots into the side.

When crosscourting, volley wide to pass your partner but not so wide that the ball will bounce back into play.

There are a whole range of skills you can develop in your knock-up – like studying your opponent and practising reading shots – but we will come to these. For now practise your best set-up and work on your targets. You are practising your shots not hitting the ball back to your opponent. Use repetition, get one thing working at a time. Perhaps hit one or two shots to yourself and cross. And remember: don’t hog the ball!


Photobucket

1. Full length dive played to rebound and cling;
2. Crosscourt targeted to beat a partner’s volley attempt and hit the side, floor and rebound off the back;
3. straight drive for dying length;
4. straight volley, hit behind the right angle, and faded into the side.




Practice 2 - The volley knock-up

The ability to anticipate volleying opportunities and to volley competently so that you can dominate the T are crucial. Volleying skills are easily improved with solo practice and your ability to react to volleying opportunities can be developed with pairs practice. The ability to use the volley in matches can be developed in easier practice games where a player specifically looks for and sets up these opportunities.

An easy way to practice volley opportunities in pairs is to move to the short line (the line that goes across the court) or further forward if necessary and practise volleying across to each other. Initially feed the ball for your partner within reach but clear of the body so you can both get into a rhythm.

Step back from each shot, leave room, bounce on your toes, snap your racket up early, hold it there and then punch with a short swing. Gradually build up pace and vary the shots, perhaps even playing into the side wall or body to test each other’s reactions.

Initially if you are starting out with this practice you may move to the front of the court and see how many you can play together. This is great for concentration and children love it.

One of the things we would like to be able to do in squash is volley straight off crosscourt shots. This needs a little adept positioning to the side of the ball and we must let the ball come to a later impact point than the one for the easier crosscourt volley. You may like to volley straight once or twice off the crosscourt, then volley crosscourt again. One of the really important things you can practise while you do this, is to study your opponent and try to read when the crosscourts are coming – the key is in the ball position in relation to your opponent’s body. Watch both ball and body!

Change your partner into an opponent with the volley crosscourt game. From one back quarter, volley crosscourts to land the ball in the opposite quarter, that is your opponent’s territory. Your opponent volleys to your quarter. If you land the ball within the quarter, that is beat your opponent’s volley, you win a point; if you hit outside it, your opponent wins a point. (The first shot, that is the serve, doesn’t count. Adapt the rules as you wish – maybe you will exclude shots that his the backwall on the full.)

Photobucket

1. Players A & B volleying across to each other to practice their volleying;
2. Players A & B practice straight volleying off a crosscourt. Here Player A hits two straight volleys to  himself then crosscourts.
3. Initially while players are learning it may be useful to do this front court.




Practice 3 - Boast and Drive

The Boast and Drive exercise, where Player A frontcourt straight drives and Player B backcourt boasts is the most important pairs exercise in squash.

For Beginners

Initially, when you are learning this practice, it can help to feed yourself with the ball occasionally before hitting it to your partner. This helps to get it under control. Get into a rhythm. Once you have established this, the drives can be made more difficult. 

For Intermediate Players

This is a marvellous exercise with which to practise technique, movement and shots. Don’t just go through the motions. How you set up your shots affects the control you have over the ball and hence your accuracy. Concentrate on one thing at a time.

For the straight drive: prepare as you move to the boast, turn your trunk a little, turn your shoulder and take the racket back; try to get into position early so that you are waiting for the ball; leave room so that the ball comes between you and the side wall. Let the ball come behind the right angle so that you can angle it into the side wall. Be aware of your target area (a tight shot will hit the side wall behind the service box and a full length will force your opponent to take it off the back). Alter each shot so that you gradually become more and more accurate.

For the boast: Pick one boast to practise at a time. Try to play the two-wall boast to die rather than sitting up off the side wall. 

For Advanced Players

Start your practice by concentrating on setting up your shots properly and getting them grooved into your target area. Start gently and then build up the pace. Next practise pushing back from your shots and recovering position on the T. From the back court recover to a ready position on the T. From the front court push backwards to the T.

Once your shots are grooved and movement is rhythmic, practise some variations – straight lobs, full length and dying length drives. Give your opponent the problem of deciding whether to take the ball before or after the back.

Play a simple condition game where each drive must land behind the back of the service box, within its width, and each boast must hit the front wall below the service line.


Photobucket

1. Player A boasts; 2. Player B straight drives; 3. Player A boasts; 4. Player B straight drives.

With practice and experience Player A will quickly swivel out of the shot set-up position and attempt to recover a ready position on the T (that is astride the half court line in front of the imaginary line joining the back of the service boxes), before setting off to boast on the opposite side.

 



Practice 4 - Volley Boast & Drive

The ability to anticipate volleying opportunities and to volley competently so that you can dominate the T are crucial. Volleying skills are easily improved with solo practice and your ability to react to volleying opportunities can be developed with pairs practice. The ability to use the volley in matches can be developed in easier practice games where a player specifically looks for and sets up these opportunities.

An easy way to practice volley opportunities in pairs is to move to the short line (the line that goes across the court) or further forward if necessary and practise volleying across to each other. Initially feed the ball for your partner within reach but clear of the body so you can both get into a rhythm.

Step back from each shot, leave room, bounce on your toes, snap your racket up early, hold it there and then punch with a short swing. Gradually build up pace and vary the shots, perhaps even playing into the side wall or body to test each other’s reactions.

Initially if you are starting out with this practice you may move to the front of the court and see how many you can play together. This is great for concentration and children love it.

One of the things we would like to be able to do in squash is volley straight off crosscourt shots. This needs a little adept positioning to the side of the ball and we must let the ball come to a later impact point than the one for the easier crosscourt volley. You may like to volley straight once or twice off the crosscourt, then volley crosscourt again. One of the really important things you can practise while you do this, is to study your opponent and try to read when the crosscourts are coming – the key is in the ball position in relation to your opponent’s body. Watch both ball and body!

Change your partner into an opponent with the volley crosscourt game. From one back quarter, volley crosscourts to land the ball in the opposite quarter, that is your opponent’s territory. Your opponent volleys to your quarter. If you land the ball within the quarter, that is beat your opponent’s volley, you win a point; if you hit outside it, your opponent wins a point. (The first shot, that is the serve, doesn’t count. Adapt the rules as you wish – maybe you will exclude shots that his the backwall on the full.)


Photobucket

1. Player A boasts; 2. Player B straight drives; 3. Player A boasts; 4. Player B straight drives.

With practice and experience Player A will quickly swivel out of the set-up position and attempt to recover a ready position on the T (that is astride the half court line in front of the lines marking the back of the service boxes), before setting off to boast on the opposite side.


英文---僅供留存參考


創作者介紹

讀書人's 靜心居 & 高爾夫人生 @ 溫哥華

jameshung2006 發表在 痞客邦 PIXNET 留言(0) 人氣()