Match play & tactics · Professional

Match play & tactics – Professional

Transition under pressure, rotation and pressure-point scenarios.

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

Match play

1. Singles pattern: smash and follow — 2 × 6 reps · 50 s rest
2. Defence-to-attack transition — 2 × 1:15 · 50 s rest
3. Doubles rotation drill — 2 × 2:30 · 50 s rest
4. Pressure-point scenarios — 2 × 3 reps · 50 s rest
5. Conditioned games — 2 × 10 min · 1:40 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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