Return to court: warm-up and control drills

What this lesson covers

The lesson outlines a structured return to the court after a long break, prioritizing injury prevention and ball control. It begins with physical preparation, using a specific mobility routine to activate the body before hitting any balls. The initial on-court phase focuses on short-distance rallies from four to five meters from the net. Players practice forehand-to-forehand and backhand-to-backhand exchanges, incorporating varied spin and pace to regain touch. Movement is introduced gradually, with players stepping into and out of a marked square while maintaining a controlled rally.

Once rhythm is established, the session transitions to full-court play, starting with deep rallies from the back. When introducing the back glass, the coach advises against deep knee bends initially to protect the hamstrings and glutes. The progression continues with net play, alternating between volleys and gentle bandejas. The bandeja is treated as a setup shot, prioritizing precision and feeding the partner to maintain a continuous flow. The session concludes with volley-to-volley drills, including lateral movement from fence to fence, and optional competitive tie-breaks to reintroduce match intensity.