Basic Footwork

• Front Back Foot work
• Left Right Foot work

Hand Eye Coordination

• Shuttle Bounce

Basic Strokes

• Single High Serve
• Double Short Serve
• Front Court Strokes
  • Netting
  • Lifting
  • Tapping
• • Middle Court Strokes
    • Forehand Blocks
    • Backhand Blocks
  • Back Court Strokes
    • Lobbing
    • Drop Shot
  • Proper Gripping Techniques

Speed & Endurance

Power

• Push Up
• Sit Up
• Lunges

Footwork

• Four Corner Full Court Foot Work
• V-Shape Back Foot Work
• V-Shape Front Foot Work
• 2 Side Intercept Foot Work

Intermediate Strokes

• Front Court Strokes
  • Spin Net
  • Net Kill
  • Cross Net
  • Cross Lift
• Middle Court Strokes
  • Forehand Cross Block
  • Backhand Cross Block
  • 2 Side Intercept
• • Back Court Strokes
    • Reverse Drop
    • Forehand Chop
    • Jump Smash
    • Forehand & Backhand Drive
    • Backhand Drop & Lob
  • Single Full Court Drill
    • Smash / Tap
    • Drop / Net
  • Double Rotation
  • Double & Single Receive
  • Defend Strokes
    • Long Defend
    • Pushing-Up

Speed & Endurance

Power

• Push Up
• Sit Up
• Lunges

Game Experience

Footwork

• Four Corner Full Court Foot Work
• V-Shape Back Foot Work
• V-Shape Front Foot Work
• 2 Side Intercept Foot Work

Advance Strokes

• Front Court Strokes
  • Deception Net Push
  • Deception Cross Net
  • Flat Lift
  • Reverse Spin Net
• Middle Court Strokes
  • Jump Block
  • Cross Intercept Smash
• • Back Court Strokes
    • Whip Smash
    • Rear Passive Back Strokes
  • Backhand Strokes
    • Cross Backhand Drop
    • Cross Backhand Lob
    • Backhand Smash
  • Defend
    • Cross Long Defend
    • Cross Pushing-Up
  • Single Full Court Drill
    • Smash / Cross Net Push
    • Drop / Reverse Spin Net
  • Four Corner Front Court Drill
    • Intercept / Net
    • Intercept / Tap
  • Four Corner Back Court Drill
    • Smash / Intercept
    • Smash / Drive
  • Double Rotation
  • Double & Single Receive

Speed & Endurance

Power

• Push Up
• Sit Up
• Jumping Lunges
• Tube Jump

Game Experience