Keep the momentum
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50 shadow smashes · about 5 min
Full swing, no shuttle. Snap the wrist at contact, recover to base after each one.
Auto-built session
Tell it how long you've got. It builds a balanced session from the library and rotates in whatever you've neglected longest, so nothing gets quietly dropped.
5 blocks · 57 min planned · 0 done
4 sets of 12 reps, 30s rest
Cue: Take the shuttle earlier — contact height decides your options.
3 sets of 12 reps, 20s rest
Cue: Breathe out on contact to keep the shoulders loose.
4 sets of 20 reps, 30s rest
Cue: Land facing the net so the next step is already available.
5 sets of 12 reps, 40s rest
Cue: Keep the non-racket arm up to stay balanced through the turn.
3 sets of 8 reps, 20s rest
Cue: Split step as the feeder's racket starts forward, not after contact.
Finishing records which areas you covered, so tomorrow's session leans on the rest.
