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Session 6 · 2 hours
Day 6 — Attacking
Drop + half smash + defense
Disguise the drop, add a controlled half smash, then learn a soft block so attack and defense stay linked.
Log in to mark this day complete| Time | Focus | Drill / Activity | Goal / Target | Coach tips | Home (10 min) |
|---|---|---|---|---|---|
| 0–10 | Warm-up | Jog + skips + mobility + 10 light jumps. | Warm | Land softly. | Skipping 1 min |
| 10–25 | Footwork (attack base) | Rear-court movement + scissor-kick (without jump) shadow 10 reps each side. | Correct rotation | Turn side-on; recover to base; no big jump. | Shadow scissor 10 |
| 25–45 | Drop shot | From rear court: coach toss → drop to net. 20 reps. | 12/20 land near net | Same preparation as clear; soft touch at end. | Shadow drop 15 |
| 45–65 | Half smash (safe power) | Teach “half smash”: aim down but controlled. 20 reps. | Keep in court 16/20 | Control first; don’t overhit; contact in front. | Core hold 2×20 sec |
| 65–85 | Multi-shuttle: attack pattern | Pattern: clear → drop → half smash (3-shot) repeated 6 times. Rest and repeat. | Attack sequence smooth | Recover after smash; don’t admire shot. | Stretch shoulders 1 min |
| 85–110 | Defense basics | Coach gentle smashes → student blocks/defends to mid court. 20 feeds. | Soft block control | Racket up; short push; stay low. | Wall catches 30 |
| 110–120 | Cool down | Stretch + water. | Recovery | Relax hands. | Hydrate |