Serve & return · Intermediate

Serve & return – Intermediate

Adds the flick serve and serve-plus-third-shot patterns.

Warm-up

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

Serving

1. Low serve — 3 × 20 shuttles · 45 s rest
2. Flick serve — 3 × 15 shuttles · 45 s rest
3. Low-serve target practice — 5 × 20 shuttles · 30 s rest
4. High-serve depth practice — 3 × 20 shuttles · 30 s rest
5. Serve and third-shot patterns — 4 × 8 reps · 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

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