0–10 min
Warm-up
- Drill
- Jog + side shuffles + dynamic stretches.
- Goal
- Warm
- Coach tips
- Stay light on feet.
- Home (10 min)
- Skipping 1 min
← All 7 days
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 complete10–25 min
Net footwork
- Drill
- Split-step → lunge to net → recover. Add 6 cones near net for accuracy movement.
- Goal
- Fast to net + balance
- Coach tips
- Lunge, don’t bend back; push back strong.
- Home (10 min)
- Lunge 2×8
25–50 min
Net drop (technique)
- Drill
- Coach toss near net → student plays net drop. Step-by-step: racket up → soft touch → shuttle falls tight.
- Goal
- 15 good net drops
- Coach tips
- Soft hands; short swing; racket head higher.
- Home (10 min)
- Shadow net 20
50–65 min
Net lift
- Drill
- From net, lift to back court. 20 reps.
- Goal
- Lift high + safe
- Coach tips
- Lift upward; don’t push flat.
- Home (10 min)
- Taps 30
65–85 min
Multi-shuttle: net sequence
- Drill
- Feed 12 shuttles: net drop → net lift alternating. 2 sets.
- Goal
- Control under pressure
- Coach tips
- Recover to base after every shot.
- Home (10 min)
- Core hold 2×20 sec
85–110 min
Game: front-court points
- Drill
- Play half-court front only: points only from net shots. Encourage patience.
- Goal
- Win by control
- Coach tips
- Keep shuttle low; watch opponent racket.
- Home (10 min)
- Stretch calves 1 min
110–120 min
Cool down
- Drill
- Stretch + water.
- Goal
- Recovery
- Coach tips
- Relax shoulders.
- Home (10 min)
- Sleep + hydrate