Match play & tactics · Intermediate

Match play & tactics – Intermediate

Singles length-then-short patterns, conditioned games and decisions.

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: length then short — 2 × 6 reps · 1 min rest
2. Half-court singles — 2 × 5 min · 2 min rest
3. Attack-or-reset decisions — 2 × 15 shuttles · 1 min rest
4. Conditioned games — 2 × 10 min · 2 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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