Defence & drives · Intermediate

Defence & drives – Intermediate

Wall defence, straight blocks, long defence and flat exchanges.

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. Wall defence blocks — 4 × 30 s · 30 s rest
2. Defensive block — 3 × 20 shuttles · 1 min rest
3. Straight block — 3 × 20 shuttles · 1 min rest
4. Defensive lift (long defence) — 3 × 20 shuttles · 1 min rest
5. Flat exchanges — 5 × 40 s · 40 s rest
6. Defensive block & lift feeding — 3 × 15 shuttles · 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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