to the 4.5 level, guys can burn you quite often if you leave too early. wait as long as you can before making a move.
when you do poach, be prepared to hit a volley. many club players are so focused on their movement that they forget to use volley technique. a common scenario is to see them running on the poach only to miss a volley directed right at them. be prepared to hit the ball at all times.
when playing the net, either on the serving side or return side, you should constantly be on your toes. this gives the appearance of being able to move for any shot and 