Duration: 40 minutes Total Shuttles: 584 - Warm-Up Box Drills: 16 shuttles, 4 rounds Move quickly between four corners of the court, aiming for consistency. - Section 1: High Intensity with Quality Smash, Kill or Spin: 16 shuttles, 4 rounds Alternate between smashes, kills, or spinning shots with focus on accuracy. Full-Court Defence: 20 shuttles, 4 rounds Focus on defensive shots, covering the whole court. Big Court - 4 Shot Combination: 72 shuttles, 4 rounds Combine four different shots across the court, maintaining speed and precision. Alternate Side Drives with Occasional Lift: 12 shuttles, 4 rounds Work on side-to-side drives, adding a lift occasionally to mix up your defence. - Section 2: Shot Quality and Speed Quick On Body Defence: 20 shuttles, 4 rounds Defend shots aimed at your body, reacting swiftly. Big Court - All Out Attack: 40 shuttles, 4 rounds Go full attack across the court, aiming for each shot to be accurate and powerful. Deceptive Retrievals: 10 shuttles, 4 rounds Practice retrieving shots deceptively to confuse the opponent. - Section 3: Lift Outs Lift Outs: 32 shuttles, 4 rounds Practise lifting shots out from the net, aiming for controlled height and distance. - Rest Instructions Rest for 15 seconds between exercises. No rest within a section. After completing each section, rest for 2–3 minutes before moving to the next.