Net & front court · Beginner

Net & front court – Beginner

Racket-face control, net shots on both sides and simple lifts.

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

Net play

1. Racket-face control: shuttle balance & flip — 2 × 35 s · 40 s rest
2. Shuttle tapping (keep-ups) — 2 × 45 s · 40 s rest
3. Net shot — 2 × 15 shuttles · 1:15 rest
4. Backhand net shot — 2 × 15 shuttles · 1:15 rest
5. Net lift — 2 × 15 shuttles · 1:15 rest
6. Net-shot rally — 3 × 1:10 · 55 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app