Overhead technique · Intermediate

Overhead technique – Intermediate

Attacking clears, slice drops and controlled smashes from rear-court feeds.

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. Forehand clear — 3 × 20 shuttles · 1 min rest
2. Attacking clear — 3 × 20 shuttles · 1 min rest
3. Drop shot — 3 × 20 shuttles · 1 min rest
4. Slice (cut) drop — 3 × 20 shuttles · 1 min rest
5. Half smash — 3 × 20 shuttles · 1 min rest
6. Straight smash — 3 × 12 shuttles · 1:30 rest
7. Rear-court multi-shuttle — 4 × 10 shuttles · 1:30 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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