Overhead technique · Beginner

Overhead technique – Beginner

Throwing action, forehand clears and simple drops into targets.

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

Overhead

1. Overhead shuttle throwing — 2 × 11 shuttles · 55 s rest
2. Forehand clear — 2 × 15 shuttles · 1:15 rest
3. Clear-to-clear consistency rally — 3 × 1:30 · 1:15 rest
4. Drop shot — 2 × 15 shuttles · 1:15 rest
5. Drop-shot accuracy with targets — 3 × 11 shuttles · 1:15 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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