Shadow training benefits?

I did a lot of shadow training before the US Nationals.  I was primarily working on getting some compact, counter-hitting strokes.  I played very well at Nationals (gaining some 59 rating points) and playing what I think was one of the best matches I ever played.  Several opponents and spectators commented on how they were impressed with the compact and efficient my strokes were.  I think the shadow training played a major part in getting me there.

I need to start doing more with my footwork and my looping before the US Open.

Be sure you have a good video example of the stroke or footwork you are trying to develop.  Working in front of a mirror is good.  But I think you also need to get some video from the side to make sure your shadowing is correct.

Although it is really difficult to force yourself to stop playing (using the stroke you are shadowing) it does really help establish the muscle memory much quicker.  I played for about 2 weeks doing only pushes and blocking while I was working on my counters.  Even then, when I first put the counters back in the game, video showed that I was not doing what I had done shadowing.

If you have not done so already, I would suggest you check out TTEdge.  The have some very interesting theories on using shadowing, very slow/low frequency multi-ball or robot feed, and hitting dropped balls to establish the correct muscle memory for your stroke.  I liked their approach so much that I became a premium member.

Good luck.

PS -  If you can find the "Just a Shadow of my Former Self" thread you can see some of my shadow progression.

Mark