Training /  Defending like a champion (50mins)

    • Description:

      A brilliant solo drill to fine tune the feeling of a quality lob. Start by focussing on the rhythm and timing of the exercise and then progress to more pressure feeds with a high quality boast or drop to work on the execution under pressure

    • Exercise Notes:Do for 2.5mins on one side and then swap

    • Minutes on exercise:5:00

    • Description:

      The counter drop is also a great defensive shot to learn. As an addition to this exercise play consecutive volleys to yourself and when it feels right play a quality volley drop and try and scramble your shot back with a counter drop

    • Exercise Notes:Do for 2.5mins on one side and then swap

    • Minutes on exercise:5:00

    • Description:

      Working in pairs spend time fine tuning this great drill. Focus on executing the lob with a lot of lift and hang-time and really try and work hard to get the high quality volley drops back as this is what is required under pressure in a match

    • Exercise Notes:Do for 2.5mins in each position and then swap

    • Minutes on exercise:5:00

    • Description:

      One of the best drills for a pair when working on the defensive game. This drill really works well with a quality boast so the lobber is put under appropriate pressure to attempt a quality lift which would be appropriate in a match

    • Exercise Notes:Do for 2.5mins on one side and then swap

    • Minutes on exercise:5:00

    • Description:

      Like before, the counter drop is a great shot to work on for good defence when the lob is not available. When the back player plays their drop shot look to get a good counter back in. Also it may be worth straight lobbing your drop

    • Exercise Notes:Do for 2.5mins in each position and then swap. Once done both positions on one side then swap sides

    • Minutes on exercise:10:00

    • Description:

      A great competitive game to work on for both players to get really good at using height on the front wall to improve their defensive skills. Look to use as much of the limited area as possible to maximise your court space

    • Exercise Notes:Play first to 11 points

    • Minutes on exercise:10:00

    • Description:

      Same as above but now the player who WON the previous rally can only play above the service line plus 3 counter drops (from opponents drop or boast only) while their opponent can play anything they want

    • Exercise Notes:Play first to 11 points

    • Minutes on exercise:10:00