0–10 min
Warm-up
- Drill
- Jog + skips + mobility + 10 light jumps.
- Goal
- Warm
- Coach tips
- Land softly.
- Home (10 min)
- Skipping 1 min
← All 7 days
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 complete10–25 min
Footwork (attack base)
- Drill
- Rear-court movement + scissor-kick (without jump) shadow 10 reps each side.
- Goal
- Correct rotation
- Coach tips
- Turn side-on; recover to base; no big jump.
- Home (10 min)
- Shadow scissor 10
25–45 min
Drop shot
- Drill
- From rear court: coach toss → drop to net. 20 reps.
- Goal
- 12/20 land near net
- Coach tips
- Same preparation as clear; soft touch at end.
- Home (10 min)
- Shadow drop 15
45–65 min
Half smash (safe power)
- Drill
- Teach “half smash”: aim down but controlled. 20 reps.
- Goal
- Keep in court 16/20
- Coach tips
- Control first; don’t overhit; contact in front.
- Home (10 min)
- Core hold 2×20 sec
65–85 min
Multi-shuttle: attack pattern
- Drill
- Pattern: clear → drop → half smash (3-shot) repeated 6 times. Rest and repeat.
- Goal
- Attack sequence smooth
- Coach tips
- Recover after smash; don’t admire shot.
- Home (10 min)
- Stretch shoulders 1 min
85–110 min
Defense basics
- Drill
- Coach gentle smashes → student blocks/defends to mid court. 20 feeds.
- Goal
- Soft block control
- Coach tips
- Racket up; short push; stay low.
- Home (10 min)
- Wall catches 30
110–120 min
Cool down
- Drill
- Stretch + water.
- Goal
- Recovery
- Coach tips
- Relax hands.
- Home (10 min)
- Hydrate