Overhead technique · Advanced

Overhead technique – Advanced

Cross-court and round-the-head attack, stick smash, multi-shuttle smashing.

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

Overhead

1. Attacking clear — 3 × 25 shuttles · 1 min rest
2. Slice (cut) drop — 3 × 25 shuttles · 1 min rest
3. Straight smash — 3 × 15 shuttles · 1:30 rest
4. Cross-court smash — 3 × 13 shuttles · 1:30 rest
5. Round-the-head overhead — 3 × 25 shuttles · 1 min rest
6. Stick smash — 3 × 25 shuttles · 1 min rest
7. Multi-shuttle smash technique — 3 × 10 shuttles · 2 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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