Focus: Stop panicking when someone smashes, and turn defense into a true reset
This starts as a simple overhead/defense loop, then becomes game-like with two rules that matter: the lob can happen anytime, and the defender must reset into the kitchen before they’re allowed to get aggressive.
Setup (Basic Roles)
2 players, 1 ball.
- Player 1 = Overhead Hitter (starts deeper, around mid-court to baseline range so they can move back safely)
- Player 2 = Defender (starts at the kitchen line)
How the Basic Version Works (Foundation)
Run 60–90 second rounds, then switch roles.
- The overhead hitter sends a high, playable ball to the defender (think: a gentle feed, not a winner ball).
- The defender throws up a lob.
- The overhead hitter moves back, sets, and hits an overhead at 60–70% power. Aim deep middle or right at the defender’s paddle (control first).
- The defender blocks/digs the overhead back into play.
- Reset and repeat.
What you’re building
- Overhead hitter: controlled overheads you can place (not full-power blasts)
- Defender: calm contact under pressure, with soft hands
Variation 1: Random Lob Timing
Why it matters: Lobs don’t show up on a schedule. This trains recognition and movement without “cheating” early.
How it works
- Start at the kitchen line and hit 3 cooperative dinks.
- After the third dink, the defender can lob on any ball (no warning).
- Once the lob happens, play it out until the point ends, then restart with 3 dinks again.
Key note
The defender should mix regular dinks and occasional lobs so the overhead hitter can’t drift back early.
Variation 2: Reset Requirement
Why it matters: After an overhead, most rec players either panic-swing or pop it up. This trains the higher-percentage response: absorb pace and reset the ball into the kitchen to neutralize the point.
The rule
After any overhead, the defender’s first touch must be a reset that bounces in the kitchen.
Make the target clear
Aim for a soft ball that lands near the kitchen line or shorter. High “floaty” resets that sit up to be smashed again don’t count as a success.
If the overhead is a clean winner (no touch), the overhead hitter wins the point normally.
Variation 3: No Backpedal
Why it matters: Backpedaling is how people lose lobs and get off-balance. Turning and running keeps you safer and gives you a better base to hit from.
The rule
The overhead hitter is not allowed to backpedal. They must pivot (drop-step), run back, then set their feet before swinging.
How to Run the Full Drill (Simple)
Total time: about 10 minutes
- 2 minutes: basic version (60–90 second rounds, switch once)
- 6–8 minutes: add all three variations (random lobs + reset requirement + no backpedal), switching roles halfway
What to Focus On
Overhead hitter
- Turn and run first, then set
- Hit 60–70% and place it (deep middle is perfect)
Defender
- First job is a soft reset into the kitchen
- Stay low, absorb pace, and make the ball unattackable again
If you do this weekly, you’ll see it fast: fewer rushed overheads, fewer panic counters after a smash, and way more points where you reset the rally instead of losing it on the next swing.
