Dynamic warm-up with shadow footwork

Setup

1. Check the court is clear of shuttles and bags before anyone moves.
2. Players pair up, one on each side of the net, both at base.
3. Everyone wears non-marking indoor court shoes.

How it runs

1. Pulse raiser, about 3 minutes: easy jogging, side steps and chassés around the court, getting quicker.
2. Mobility, about 3 minutes: arm and shoulder circles both ways, trunk turns, leg swings and walking lunges.
3. Shadow mirror, about 4 minutes: one partner leads to any corner with a lunge or a shadow stroke; the other mirrors as quickly as they can. Swap leader every 30 seconds.
4. Finish with a few easy overhead shadow swings, then an easy rally before any full-power hitting.

Coaching points

• Start gently and build: the last minute should feel close to match speed.
• Split-step as the leader starts to move.
• Use proper patterns: lunge to the front corners, chassé to the rear.
• Recover to base after every corner, never drift.
• Big, controlled shoulder circles before anyone hits overhead.

Common mistakes

• Long static stretches at the start; save those for the cool-down.
• The leader going so fast that the follower can't keep up.
• Skipping the shoulder work and going straight to smashing.