Match play & tactics · Advanced

Match play & tactics – Advanced

Attacking patterns, doubles rotation and front-back formation.

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

Match play

1. Singles pattern: smash and follow — 2 × 6 reps · 1 min rest
2. Singles pattern: length then short — 2 × 6 reps · 1 min rest
3. Doubles rotation drill — 2 × 2:10 · 1 min rest
4. Front–back attacking formation — 2 × 1:40 · 1 min rest
5. Attack-or-reset decisions — 2 × 19 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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