Fitness /  Endurance Circuit 8 (8mins+)

    • Description:

      Start with warm-up/mobility.
      Rotate onto the next corner of the court on each subsequent set. If you're working in a group, you can arrange the rest of the circuit out in the other 3 parts of the court.

    • Exercise Notes:Ghost for 30secs in and out of one single corner, then rest for 30secs before moving onto your next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep the whole body strong and engaged, imagining a plank type position in the body throughout.

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving onto the next exercise.

    • Minutes on exercise:1:00

    • Description:

      Keep the movement at a steady controlled pace, thinking about getting a good jump height with a controlled landing, as opposed to just rushing through the reps

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving onto the next exercise.

    • Minutes on exercise:1:00

    • Description:

      Hold the core strong and tight - make the exercise an active engagement, as opposed to just 'balancing' in the position

    • Exercise Notes:Work for 30secs, then rest for 30secs before moving onto the next exercise.

    • Minutes on exercise:1:00

    • Description:

      Keep a steady step pattern with your sprints, aiming for a target of >12 lengths on each set

    • Exercise Notes:Work on the court sprints for 30secs, then rest for 30 secs before moving onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Work at a steady tempo with your movement, ensuring that you get a full range of motion on each rep. Change the leg you work on for each subsequent set

    • Exercise Notes:Work for 30secs on one leg, then rest for 2mins before completing the circuit for a further 2 to 4 sets

    • Minutes on exercise:3:00