Introduction
An endurance-coordination drill that alternates between light mechanical load and brief relaxation to strengthen stability, posture resilience, and controlled engagement.
Key Points
- Improves endurance under changing load conditions.
- Strengthens controlled transitions between tension states.
- Reduces instability caused by abrupt relaxation.
- Builds long-duration posture consistency.
- Supports high-repetition training sessions.
Details
Players raise the marker and hold it for 20–30 seconds (load phase), then lower it partially but not fully for 5–10 seconds (reduced-load phase).
This cycle repeats for several intervals. The focus is on controlling posture during both transitions. Many players lose alignment as they shift between engagement and partial rest.
Smoothly managing these transitions strengthens endurance, joint control, and mechanical precision under incremental fatigue.
This drill prepares players for longer practice sessions and extended points without alignment breakdown.