Racket skills & coordination · Intermediate

Racket skills & coordination – Intermediate

Wall rallies, forehand/backhand control and reaction catches.

Warm-up

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

Racket skills

1. Grip-change ladder — 3 × 1 min · 30 s rest
2. Shuttle tapping (keep-ups) — 3 × 1 min · 30 s rest
3. Wall rally (drives) — 4 × 45 s · 30 s rest
4. Forehand–backhand control rally — 3 × 2 min · 1 min 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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