Fitness /  Warm-Up Circuit 1 (6mins+)

    • Description:

      -Complete a brief general 5min warm-up/mobilisation routine before you begin
      -Keep the skipping light and quick, aiming for good balance and rhythm

    • Exercise Notes:Work for 30secs, then go through 30secs of light dynamic stretching/mobility work before moving onto the next station

    • Minutes on exercise:1:00

    • Description:

      Make the movements smooth and controlled, visualising each lunge action in regards of how you would be lunging onto a ball in a rally

    • Exercise Notes:Work for 30secs, then go through 30secs of light dynamic stretching/mobility work before moving onto the next station

    • Minutes on exercise:1:00

    • Description:

      Aim for no more than about 6 reps in the 30secs, holding the contraction at the peak of the movement for several seconds

    • Exercise Notes:Work for 30secs, then go through 30secs of light dynamic stretching/mobility work before moving onto the next station

    • Minutes on exercise:1:00

    • Description:

      Focus on fast, rapid foot touches, and maintaining a smooth rhythm through each rep. Aim to get through about 8 to 10 reps in the 30secs

    • Exercise Notes:Work for 30secs, then go through 30secs of light dynamic stretching/mobility work before moving onto the next station

    • Minutes on exercise:1:00

    • Description:

      The sprints should be completed with a steady footwork rhythm, so you're changing which foot you turn on at each end of the court. Aim for an intensity of no more than about 80%, and around 10 reps in the 30secs

    • Exercise Notes:Work for 30secs, then go through 30secs of light dynamic stretching/mobility work before moving onto the next station

    • Minutes on exercise:1:00

    • Description:

      Try not to just 'balance' in the plank, really focus on contracting the muscles of the core and glute area

    • Exercise Notes:Work for 30secs, then go through 30secs of light dynamic stretching/mobility work. Repeat for either 1 or 2 sets in total.

    • Minutes on exercise:1:00