Racket skills & coordination · Professional

Racket skills & coordination – Professional

High-speed hands: wall defence, flat exchanges and drive rallies.

Warm-up

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

Racket skills

1. Wall defence blocks — 5 × 40 s · 25 s rest
2. Flat exchanges — 6 × 50 s · 35 s rest
3. Drive exchange rally — 5 × 1:15 · 40 s rest
4. Reaction shuttle drop — 5 × 6 reps · 35 s rest
5. Forearm rotation with racket — 3 × 15 reps · 25 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