Net & front court · Professional

Net & front court – Professional

Net brushes, hunting steps and high-speed front-court feeds.

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

Net play

1. Spinning net shot (cross-court) — 3 × 30 shuttles · 50 s rest
2. Net brush — 3 × 30 shuttles · 50 s rest
3. Net kill — 3 × 30 shuttles · 50 s rest
4. Net push (push to midcourt) — 3 × 30 shuttles · 50 s rest
5. Doubles net-player hunting steps — 3 × 25 s · 35 s rest
6. Net-kill decision feeding — 3 × 23 shuttles · 50 s rest
7. Front-court multi-shuttle — 3 × 18 shuttles · 50 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