Serve & return · Beginner

Serve & return – Beginner

Low and high serves into targets. Count your successes.

Warm-up

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

Serving

1. Low serve — 2 × 15 shuttles · 55 s rest
2. Low-serve target practice — 4 × 15 shuttles · 40 s rest
3. High serve — 2 × 15 shuttles · 55 s rest
4. High-serve depth practice — 2 × 15 shuttles · 40 s rest
5. Target bucket game — 2 × 8 shuttles · 40 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