Footwork patterns · Intermediate

Footwork patterns – Intermediate

Cross-steps, round-the-head corner, midcourt recovery and six-corner.

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

Footwork

1. Chasse step — 4 × 20 s · 30 s rest
2. Cross-step (crossover) — 4 × 6 reps · 30 s rest
3. Forehand front-court lunge — 3 × 6 reps · 45 s rest
4. Rear forehand corner movement — 3 × 6 reps · 45 s rest
5. Round-the-head corner movement — 3 × 6 reps · 45 s rest
6. Midcourt lunge & recovery — 3 × 8 reps · 45 s rest
7. Six-corner footwork — 4 × 30 s · 45 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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