Net & front court · Intermediate

Net & front court – Intermediate

Tumbling net shots, net kills, lift accuracy and front-court multi-shuttle.

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. Net shot — 2 × 20 shuttles · 1 min rest
2. Tumbling net shot — 2 × 20 shuttles · 1 min rest
3. Net kill — 2 × 20 shuttles · 1 min rest
4. Net lift — 2 × 20 shuttles · 1 min rest
5. Backhand lift — 2 × 20 shuttles · 1 min rest
6. Net-shot rally — 2 × 1:30 · 45 s rest
7. Lift accuracy to the rear corners — 2 × 15 shuttles · 1 min rest
8. Front-court multi-shuttle — 2 × 12 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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