Serve & return · Professional

Serve & return – Professional

All serves including the drive serve, plus pressure-point routines.

Warm-up

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

Serving

1. Low serve — 3 × 30 shuttles · 40 s rest
2. Flick serve — 3 × 23 shuttles · 40 s rest
3. Drive serve — 3 × 15 shuttles · 40 s rest
4. Low-serve target practice — 3 × 30 shuttles · 25 s rest
5. Serve and third-shot patterns — 3 × 8 reps · 50 s rest
6. Pressure-point scenarios — 3 × 3 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