Match play & tactics · Beginner

Match play & tactics – Beginner

Cooperative clear-drop-net-lift rallies and half-court games.

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

Match play

1. Clear–drop–net–lift routine — 2 × 1:30 · 1:15 rest
2. Half-court singles — 2 × 5 min · 2:30 rest
3. Conditioned games — 2 × 10 min · 2:30 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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