The best defenders are efficient. They get to the ball with fewer steps, hit from balance, and recover early. This ladder builds the sequence: first step, adjust step, recovery step.
Set up
Use cones or tape to mark a three-step lane on both sides of the baseline. You will move in a straight line to the ball, then recover back toward center.
Step 1: First step wins
Push off the outside foot and open your hips. The first step should be long and decisive so you do not have to chase later.
Step 2: Adjust for balance
Shorten your last step into the ball. That small stutter keeps you from leaning and gives you a stable base at contact.
Step 3: Recover with crossover
After contact, cross over and drive back toward the middle. This is the fastest route into your next split step.
Weekly ladder plan
- 6 reps forehand side, 6 reps backhand side.
- Rest 45 seconds and repeat for 3 rounds.
- Finish with 10 live points starting from defense.
If you film one set per week, you will see your recovery time shrink quickly. Clean movement creates free points without swinging harder.