Defence & drives · Professional

Defence & drives – Professional

Full-speed defence, counter-attacks and doubles defensive footwork.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 4 × 25 s · 25 s rest

Defence & drives

1. Doubles side-by-side defensive footwork — 5 × 25 s · 35 s rest
2. Defensive counterattack — 4 × 30 shuttles · 50 s rest
3. Flat exchanges — 6 × 50 s · 35 s rest
4. Defensive block & lift feeding — 4 × 23 shuttles · 50 s rest
5. Defence-to-attack transition — 5 × 1:15 · 50 s rest
6. Side-by-side defence vs attack — 5 × 1:15 · 50 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

▶ Start this workout in the app