Hi!
Here’s a stepper drill to work on switching quickly from defense to attack, just like in a real match situation. The goal is to link two opposite intentions without losing balance, while developing speed, coordination, and stability.
How to perform the drill:
- Start in a low, athletic stance with both feet on the stepper, ready to react.
- Step down to the left side, take a few small lateral steps to the left as if you were in a defensive situation, then sprint back sideways toward the stepper.
- Jump back onto it in one smooth movement and shadow a powerful forehand, firmly grounded on your legs. Then repeat on the right side: a few small lateral steps, sprint back, step up and shadow the stroke.
Alternate sides continuously for the whole duration of the set.
(Image created with the ETDM software – Download it here)
The idea is to reproduce a match pattern: defensive phase, recovery to the center, then offensive transition.
Download this exercise sheet as a PDF
