Patterns and strategy · 3 min read
From defending to neutralizing
When you’re in trouble, buy time with height and depth. The goal isn’t to win the point, it’s to get out of trouble.
Tools
- High, deep ball to the middle: it gives you time to recover.
- Low, deep defensive slice: it breaks the attacker’s rhythm.
- Defensive lob when your opponent is at the net and you have no pass.
- Recover with crossover steps after wide shots; side steps near the middle.
Fitness that helps
- Lateral lungeWide step to the side bending one leg and keeping the other straight.
- Skater jumpsLateral jump from one leg to the other, braking and stabilizing each landing.
- Crossover step and recoveryFrom a split-step: pivot, crossover start step and back to center with side steps.
- Point-style intervalsIntense 10 s movement bouts with 20 s rest, like the points in a match.