Serve & return · Advanced

Serve & return – Advanced

Low/flick disguise, third-shot patterns and pushes.

Warm-up

1. Shoulder circles & arm swings — 10 reps
2. Wrist & forearm preparation — 1 min

Serving

1. Low serve — 3 × 25 shuttles · 45 s rest
2. Flick serve — 3 × 19 shuttles · 45 s rest
3. Low-serve target practice — 5 × 25 shuttles · 30 s rest
4. Serve and third-shot patterns — 4 × 8 reps · 1 min rest
5. Net push (push to midcourt) — 3 × 25 shuttles · 1 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

▶ Start this workout in the app