Routines, Shadows and Fitness "Footwork, Clear, Drop,

Net Keep, Net Lift and Agility" Games and Fitness 

Warm Up Warm Up Warm Up 

"Shadows- 

Full Court Shadows (30 Sec, 10 Sets)" "Shadows-

Full Court Pointing Shadows" "Fitness-

Hurdles, Cones & Ladder Drills" 

"Routines-

Basic Routines (Toss and Lift rallies, Alternate Toss, Drop and Lift Rallies)" "Multi Shuttle Drill-

(Partner Feeding)

Player 1 FH high service, Player 2 Diagonal Dummy and Clear and Drop (12 Sh, 3 Sets), 

Rare Court Diagonal Dummy, Net Keep and Net Lift (10 Sh, 3 Sets)"  

  "Games-

Full- Court Singles " 

"Fitness- 

Ab-Workout (Leg Raises, Altrernative Leg Raises, 

V ups, Alternative V ups , Plank Hold,

Alternative Toe Touch (3 Sets Each)" "Fitness- 

Agility (Front Split, Side Split, Front and Back hops, 

Side to Side Hops,

Spot Running Pattering (3 Sets Each 30 sec, 20 sec rest )

"  

Cool Down Cool Down Cool Down 

"Shadows, Attacking Drills

and Full Court Drills" Games and Fitness Routines, Shadows and Fitness Reaction Drills, Shadows and Fitness

Warm Up Warm Up Warm Up Warm Up

"Shuttle Picking-

Full Court (6 Sh, 3 Sets)" "Fitness-

Hurdles, Cones & Ladder Drills" "Shadows- 

Full Court Shadows (30 Sec, 10 Sets)" "Shuttle Picking-

Full Court (4 Sh, 4 Sets)"

"Multi Shuttle Drill-

Full Court Random(6 Sets),

Cross Drop and Net Keep (3 Sets B/S),

Half Court Smash and Tap (3 sets B/S)" "Routines-

Basic Routines (Toss and Lift rallies, Alternate Toss, Drop and Lift Rallies)" "Multi Shuttle Drill-

Reaction Multi (16-18 Sets)"

"Rallies-

Full Court 3 Points Knockouts" "Games-

Full- Court Singles " "Rallies-

Chinese game"

"Fitness- 

Agility (10 mins, 2 sets)" "Fitness- 

Ab workout (20 mins)" "Fitness- 

Plyometrics"

Cool Down Cool Down Cool Down Cool Down