Fitness /  Balance/Stability Circuit 5 (15mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work at a slow, steady pace with the lunges, ensuring your back foot is set and stable before going into each movement

    • Exercise Notes:Work through 10 reps on each leg, then rest for 20secs before moving into your ball pick-ups

    • Minutes on exercise:1:00

    • Description:

      Scatter the 6 balls randomly around the court, with the racket placed in the back left corner of the court

    • Exercise Notes:Work through a steady pace set of 6 ball pick-ups following a random pattern around the court, concentrating primarily on a strong, stable lunge into each pick-up/placement. Rest for 1min upon completion, then move onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      Make sure to bend the working leg low, and not just lean down from the waist

    • Exercise Notes:Work through 6 reps on each leg, then rest for 20secs before moving into your ball pick-ups

    • Minutes on exercise:1:00

    • Description:

      Scatter the 6 balls randomly around the court, with the racket placed in the front left corner of the court

    • Exercise Notes:Work through a steady pace set of 6 ball pick-ups following a random pattern around the court, concentrating primarily on a strong, stable lunge into each pick-up/placement. Rest for 1min upon completion, then move onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      Keep a 90 degree angle at the knee, pushing back into the wall with the shoulders held in contact throughout

    • Exercise Notes:Hold the position for 30secs, then rest for 20secs before moving into your ball pick-ups

    • Minutes on exercise:1:00

    • Description:

      Scatter the 6 balls randomly around the court, with the racket placed in the front right corner of the court

    • Exercise Notes:Work through a steady pace set of 6 ball pick-ups following a random pattern around the court, concentrating primarily on a strong, stable lunge into each pick-up/placement. Rest for 1min upon completion, then move onto the next exercise

    • Minutes on exercise:2:00

    • Description:

      Try to remain as still and stable as possible. Keep the back foot held high, in a straight line with your head - use your reflection in the glass or a partner to check your form

    • Exercise Notes:Hold the position for 30secs on each leg, then rest for 20secs before moving into your ball pick-ups

    • Minutes on exercise:2:00

    • Description:

      Scatter the 6 balls randomly around the court, with the racket placed in the back right corner of the court

    • Exercise Notes:Work through a steady pace set of 6 ball pick-ups following a random pattern around the court, concentrating primarily on a strong, stable lunge into each pick-up/placement. Rest for 2mins upon completion, and complete for 1 to 3 sets in total

    • Minutes on exercise:3:00