Beginner

• (15 min) Stretch & movement games

• (20 min) Front-to-back recovery steps

• (20 min) Shadow footwork drills

• (20 min) Footwork with shuttle feeding

• (15 min) Shuttle retrieval relay

Intermediate

• (15 min) Speed ladder warm-up

• (25 min) 4-corner movement with recovery

• (20 min) Clear-drop-footwork combos

• (15 min) Game situation: return to base

• (15 min) Breathing + pace control

Advanced

• (10 min) Explosive warm-up

• (20 min) Continuous 6-point shuttle drills

• (20 min) Defensive recovery footwork

• (25 min) Randomized footwork + decision-making

• (15 min) Endurance rally challenge