Net & front court · Advanced

Net & front court – Advanced

Spinning cross-net shots, pushes and kill 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

Net play

1. Tumbling net shot — 3 × 25 shuttles · 1 min rest
2. Spinning net shot (cross-court) — 3 × 25 shuttles · 1 min rest
3. Net kill — 3 × 25 shuttles · 1 min rest
4. Net push (push to midcourt) — 3 × 25 shuttles · 1 min rest
5. Net-kill decision feeding — 3 × 19 shuttles · 1 min rest
6. Front-court multi-shuttle — 4 × 15 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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