Racket skills & coordination · Advanced

Racket skills & coordination – Advanced

Fast wall defence, forearm rotation and quicker reactions.

Warm-up

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

Racket skills

1. Grip-change ladder — 3 × 1:05 · 30 s rest
2. Wall rally (drives) — 4 × 50 s · 30 s rest
3. Wall defence blocks — 4 × 35 s · 30 s rest
4. Forearm rotation with racket — 3 × 15 reps · 30 s rest
5. Reaction shuttle drop — 4 × 6 reps · 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

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