Overhead technique · Professional

Overhead technique – Professional

Reverse slice, jump smash and smash-and-follow patterns.

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

Overhead

1. Attacking clear — 2 × 30 shuttles · 50 s rest
2. Reverse slice drop — 2 × 30 shuttles · 50 s rest
3. Straight smash — 2 × 18 shuttles · 1:15 rest
4. Cross-court smash — 2 × 15 shuttles · 1:15 rest
5. Jump smash — 2 × 9 shuttles · 1:40 rest
6. Stick smash — 2 × 30 shuttles · 50 s rest
7. Multi-shuttle smash technique — 2 × 12 shuttles · 1:40 rest
8. Singles pattern: smash and follow — 2 × 6 reps · 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