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Session 4 · 2 hours
Day 4 — Net Play
Drops, lifts, net control
Fast net lunges, soft-touch drops, safe lifts from the tape, and front-court points won by patience.
Log in to mark this day complete| Time | Focus | Drill / Activity | Goal / Target | Coach tips | Home (10 min) |
|---|---|---|---|---|---|
| 0–10 | Warm-up | Jog + side shuffles + dynamic stretches. | Warm | Stay light on feet. | Skipping 1 min |
| 10–25 | Net footwork | Split-step → lunge to net → recover. Add 6 cones near net for accuracy movement. | Fast to net + balance | Lunge, don’t bend back; push back strong. | Lunge 2×8 |
| 25–50 | Net drop (technique) | Coach toss near net → student plays net drop. Step-by-step: racket up → soft touch → shuttle falls tight. | 15 good net drops | Soft hands; short swing; racket head higher. | Shadow net 20 |
| 50–65 | Net lift | From net, lift to back court. 20 reps. | Lift high + safe | Lift upward; don’t push flat. | Taps 30 |
| 65–85 | Multi-shuttle: net sequence | Feed 12 shuttles: net drop → net lift alternating. 2 sets. | Control under pressure | Recover to base after every shot. | Core hold 2×20 sec |
| 85–110 | Game: front-court points | Play half-court front only: points only from net shots. Encourage patience. | Win by control | Keep shuttle low; watch opponent racket. | Stretch calves 1 min |
| 110–120 | Cool down | Stretch + water. | Recovery | Relax shoulders. | Sleep + hydrate |