Training #1: Drills & Defence

Warmup

• Mid court drives
• Clears
• Lift & smash (building up to Lift, Smash, block)
• Net dribbles

Practice #1 - Soft-touch follow-through

• Team A lifts in side-by-side.
• Team B attacks: smash, then follow into the net; partner shifts to centre to cover mid & back.
• Team A: drop or lift.
• Team B: adjust positions based on the reply.

Practice #2 - Lift → Smash → Drop → Drop → Lift

• Player 1 lifts.
• Player 2 smashes and follows in.
• Player 1 plays a soft drop to the net.
• Player 2 plays a soft drop to the net.
• Player 1 lifts.

Practice #3 - Belly-Button Defence

• Both players on the same side of the court, facing each other.
• In defensive stance.
• Aim returns at the opponent’s belly button.
• All on backhand.
• Make small adjustments on every hit.
• On the dominant-hand side, make a small hop or lift the elbow to take away options.

Coaching tips

• Defensive stance: “hug a big teddy bear.”
• Mid-court drives: stay central until you get a good attacking opportunity.
• When following in, use backhand first; switch to forehand on a loose return.