Tripod: https://amzn.to/4q4JnD3

Jump Rope: https://amzn.to/4pu8Jtd

Jump Rope Workout: https://youtu.be/1BZM2Vre5oc?si=RXud8Vl3zIxzYA1S

4.0 to Pro - 2026 Goal-Setting Punch List

Use this checklist to train with intention and make real progress this year.

SET ONE CLEAR RATING GOAL

Choose a ½ point or 1 full point max for 2026

Example: solid 4.0 → 4.5

Focus on process, not daily rating obsession

COMMIT TO A DEDICATED DRILL DAY

Pick one non-negotiable day per week for drilling only

No rec games on this day

60–90 minutes is enough if consistent

Each session should include one technical skill

Each session should include one decision-making pattern

FILM PRACTICE AND MATCHES

Film drill sessions

Film competitive games

Review for footwork

Review for paddle prep

Review for shot selection under pressure

Do not look for highlights

PLAN TOURNAMENTS EARLY

Review the tournament calendar now

Choose a few local or regional tournaments

Choose at least one major tournament as a big target

Use tournaments as feedback, not judgment

After tournaments, ask what broke down first

ADD PORTABLE FITNESS

Keep fitness simple and repeatable

Put a jump rope in your bag

Use it for foot speed and cardio

5–10 minutes before or after sessions

INCLUDE BASIC ATHLETIC WORK

Focus on balance

Focus on core stability

Focus on hip mobility

Short daily work beats long, rare workouts

PRIORITIZE FOOTWORK

Footwork affects shot quality

Footwork affects decision time

Footwork affects injury prevention

Work on split-step timing

Work on recovery positioning

TRACK THE RIGHT THINGS

Track drill days completed

Track tournaments played

Track film sessions reviewed

Weekly question: Did I do the boring work

SHIFT YOUR IDENTITY

Stop thinking like a rec player who enters tournaments

Start thinking like a competitive player who trains

Expect plateaus and losses

Confidence comes from preparation

FINAL CHALLENGE

Set your rating goal today

Lock in your drill day this week

Enter at least one tournament now

Put a jump rope in your bag

Start filming even if it feels uncomfortable

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