Fitness /  Foundation Multi-Element Session 7 (9mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work continuously around the 4 corners of the court for the full 1min, using the double movement short>long throughout

    • Exercise Notes:Work for 1min, then rest for 1min before going into the next exercise (ignore the sets/rest parameters suggested within the video)

    • Minutes on exercise:2:00

    • Description:

      Aim to work through a smooth and controlled tempo on each rep, working a full range of motion by getting the rear knee down as close to the floor as possible

    • Exercise Notes:Work through 30secs on each leg (1min in total), then rest for 1min before going into the next exercise

    • Minutes on exercise:2:00

    • Description:

      Hop out for max distance on each rep, then take a steady jog back to the start position before repeating. Keep tempo steady - aim for no more than about 6 reps in each 30secs block

    • Exercise Notes:Complete 30secs of repeat hops on each leg (1min total), then rest for 1min before going into the next exercise

    • Minutes on exercise:2:00

    • Description:

      Aim to hold the position as still and stable as possible, keeping a strong body position and minimising any wobble as much as possible

    • Exercise Notes:Work through 30secs hold on each leg (1min total), then rest for 2mins before repeating for a total of 3, 4, or 5 circuits through.

    • Minutes on exercise:3:00