| MU.D.C.A.T. for Racquetball |
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| MU.D.C.A.T. |
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Multi-Discipline Circuit Aptitude Training (MU.D.C.A.T.)
Racquetball Academy’s newest training program.
This training method draws performance enhancing applications from five other exercise science disciplines in physical skills, mental skills and of course, racquetball skills. All skill levels, fitness levels and body types can participate in this circuit style class.Look for classes nationwide.
Visual-motor- There is a whole separate industry in sports vision that deals with object tracking, depth perception, eye movement muscles, and focus. We will do select exercises that are specific to racquetball.
Movement- There are several crucial movements in racquetball in addition to the pivot and shuffle. This class trains five specific movement patterns required in racquetball.
Balance and stability- These are conditions of an object. Balance occurs when ones’ weight is evenly distributed. The amount of stability is the amount of force needed to make an object unbalanced. The more force required to do this means the object is more stable. This class trains both.
Proprioception- This describes your awareness of your body in space and time. This used to be called hand-eye coordination. Now it is referred to as body- eye coordination.
Physical skills- This is the one most racquetball players are familiar with. Most everyone has heard of training with weights, interval training or other off court activities. Examples are lunges, sprints, and ladder drills. Here you are building a body to compete with. We will incorporate several of these exercises as well.
Mental Skills- PST (psychological skills training) doesn’t have to be done when you are alone in a quiet room. This class incorporates well known techniques like visualization/imagery, focusing and self talk techniques in to your on- court training.
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Below are some sample stations in MuDCAT for Racquetball
There are Racquetball Specific Stations, Mental Skills Stations, and Physical Fitness Stations
Do sets of 5-10. Rest for 10-30 sec. Go to next station.
A MuDCAT Circuit may have 8 or more of the following stations:
First Step all six directions, Quick squats, Skill Imagery, Visual focusing exercises, Ceiling Ball set ups 5 DTL passes, Lunge walks- 2 laps, Mountain climbers, Imagery- competition, Off Back wall set up, cross court, Z Drive serve #2 left then DTL right, Skaters, Regular Star Drill, Enhanced Star Drill, Balance on Bosu- dry strokes, Ladder drill- skiers, Skill Imagery, Wrap, wrap, wrap, Brocks String, Practice Imagery, Lob serve left with two balls,
Sample Physical Fitness Stations
Balance skills: (Bosu ball, fitball, dry strokes, stand on one foot, eyes closed, lob serve one foot,)
Walking lunges, Quick squats, Burpees, Mountain climbers,
Core-rotation- (Ball in bag, from knees, push up to plank, then Sky Planks)
Ladder drill, line jumps, Skaters, One leg squats
Sample Mental Skills Training Stations
Skill in Practice Imagery: Hitting skill-3 perfect CB, or dtl, xct, wa,
State of Mind Skill– Same skill as above but focus on state of mind , confident, committed, hungry to win, motivated,
Competition Imagery:
Past competitions- in this case you get to relive it and do it right- make the outcome you want.
Future competitions- Create new actual situations you will be in, create the actions and outcome you want.
Outcome Vest
· Image you have completed a goal. Live a full day in the vest. Be aware of situation that come up and how you will handle them. i.e. your friends, family, teammates, coach, co-workers treating you different, how you view yourself… ect.
Serve routine and ROS Routine: Do each 41 times in a row
Self- scan: Self assesment, manage irrevelant thoughts, determine need, then refocus
Sample Racquetball Stations
Regular Star drills: micro, mini, regular, and CB circle,5 perfect FH CB, 5 perfect BH CB, continual wraps, Drive serve #5, then pinch, Lob serve two balls, Nick Serve, two balls,
Enhanced Star Drill - - includes serve relocation and ros movements- use sequence below
· Start in service box as if you’ve finished a drive serve
· Relocate to CC with split step,
Then sprint to front left corner,
· Hip turn from there all the way to ROS position and split step,
· Lunge right to retrieve a hard drive, slap rqt hand to floor, return to ROS
· Sprint up right lane as if returning a kick out serve, slide shuffle left to service box,
· Relocate to CC, as if completing a drive serve, then split step,
· Sprint to front right corner,
· Hip turn from there all the way to ROS position, split step,
· Lunge left to retrieve a hard drive, slap rqt hand to floor, return to ROS
· Sprint up left lane as if returning a kick out serve, slide to service box, end.
*A free video of the Enhanced Star Drill sequence is now available on the FREE Videos page. Click here
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| Balance with Strokes |
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| Brock's String -Rhonda and Tara |
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