Dynamic warm-up and shadow play

Setup

1. Pairs at each table, one player at each end, with clear space behind and surrounds or barriers between tables.
2. One cone behind each corner of each end to mark the side-step range.
3. Non-slip indoor shoes on; water bottles beside the barriers, out of the movement area.

How it runs

1. 2 minutes of mobility: arm circles, shoulder rolls, wrist circles, trunk turns and calf raises, then light jogging on the spot.
2. 2 minutes of shadow play without a ball: forehand and backhand strokes while side-stepping between the cones.
3. 2 minutes of in-and-out steps: step in for an imagined short ball, then back out for a long one.
4. Finish with a gentle forehand rally, then a backhand rally, building the pace over a few minutes.

Coaching points

• Start small and slow, then build the range of movement and the speed.
• Shadow strokes should look like real ones, with a full body turn and the same finish.
• Stay low on the side steps and keep the feet apart.
• Breathe steadily: the aim is to get warm, not tired.

Common mistakes

• Long static stretches instead of movement before play.
• Going straight into hard hitting.
• Lazy shadow strokes with no footwork.