Defence & drives · Beginner

Defence & drives – Beginner

Wall rallies, forehand and backhand drives and basic blocks.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 2 × 15 s · 40 s rest

Defence & drives

1. Wall rally (drives) — 3 × 35 s · 40 s rest
2. Forehand drive — 3 × 35 s · 55 s rest
3. Backhand drive — 3 × 35 s · 55 s rest
4. Defensive block — 2 × 15 shuttles · 1:15 rest
5. Drive exchange rally — 3 × 45 s · 55 s 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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