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.

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0–10 min

Warm-up

Drill: Jog → skipping → dynamic stretches.
Goal: Warm
Coach tips: Loose wrists.
Home (10 min): Shoulder circles 1 min

10–25 min

Back-court footwork

Drill: Chasse steps to rear corners + return. 3 rounds.
Goal: Reach rear corners quickly
Coach tips: Turn side-on; last step big; recover fast.
Home (10 min): Side steps 3×20 sec

25–50 min

High clear technique

Drill: Step-by-step: side-on → elbow leads → contact high → follow through. 25 reps with partner/coach.
Goal: 18/25 reach back half
Coach tips: Hit up; full swing; contact high not low.
Home (10 min): Shadow clear 20

50–65 min

Clear accuracy

Drill: Aim to 3 zones (left, center, right). 5 clears each zone.
Goal: 10/15 land in zone
Coach tips: Aim with body direction; same technique.
Home (10 min): Wrist flex stretch 1 min

65–85 min

Multi-shuttle: clear + drop

Drill: Feed pattern: 1 clear (deep) → 1 drop (front) repeated 10 times.
Goal: Change length (deep/short)
Coach tips: Recover to base; prepare early for drop.
Home (10 min): Lunges 2×8

85–110 min

Game: back-court singles

Drill: Singles from mid court to back line. Rule: must play at least 1 clear every rally.
Goal: Use clears in game
Coach tips: Clear high when under pressure.
Home (10 min): Stretch quads 1 min

110–120 min

Cool down

Drill: Stretch + water.
Goal: Recovery
Coach tips: Good posture.
Home (10 min): Breathing 2 min

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

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