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Session 5 · 2 hours
Day 5 — Clears
Court length control
Rear-court chasse steps, high clears into zones, and a clear-then-drop pattern that changes rally length.
Log in to mark this day complete| Time | Focus | Drill / Activity | Goal / Target | Coach tips | Home (10 min) |
|---|---|---|---|---|---|
| 0–10 | Warm-up | Jog → skipping → dynamic stretches. | Warm | Loose wrists. | Shoulder circles 1 min |
| 10–25 | Back-court footwork | Chasse steps to rear corners + return. 3 rounds. | Reach rear corners quickly | Turn side-on; last step big; recover fast. | Side steps 3×20 sec |
| 25–50 | High clear technique | Step-by-step: side-on → elbow leads → contact high → follow through. 25 reps with partner/coach. | 18/25 reach back half | Hit up; full swing; contact high not low. | Shadow clear 20 |
| 50–65 | Clear accuracy | Aim to 3 zones (left, center, right). 5 clears each zone. | 10/15 land in zone | Aim with body direction; same technique. | Wrist flex stretch 1 min |
| 65–85 | Multi-shuttle: clear + drop | Feed pattern: 1 clear (deep) → 1 drop (front) repeated 10 times. | Change length (deep/short) | Recover to base; prepare early for drop. | Lunges 2×8 |
| 85–110 | Game: back-court singles | Singles from mid court to back line. Rule: must play at least 1 clear every rally. | Use clears in game | Clear high when under pressure. | Stretch quads 1 min |
| 110–120 | Cool down | Stretch + water. | Recovery | Good posture. | Breathing 2 min |