Defence & drives · Advanced

Defence & drives – Advanced

Cross blocks, counter-attacks, transition and side-by-side defence.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 3 × 20 s · 30 s rest

Defence & drives

1. Straight block — 3 × 25 shuttles · 1 min rest
2. Cross-court block — 3 × 25 shuttles · 1 min rest
3. Defensive lift (long defence) — 3 × 25 shuttles · 1 min rest
4. Defensive counterattack — 3 × 25 shuttles · 1 min rest
5. Defensive block & lift feeding — 3 × 19 shuttles · 1 min rest
6. Defence-to-attack transition — 4 × 1:05 · 1 min rest
7. Side-by-side defence vs attack — 4 × 1:05 · 1 min rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

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