Fitness /  Full-body Mobility Session 1 (15mins)

    • Description:

      Really exaggerate the movements through the foot on the drill, imagine you have a paintbrush between your toes.

    • Exercise Notes:Work through A to M on one leg, and then N to Z on the other - repeat through x2.

    • Minutes on exercise:2:00

    • Description:

      Ensure the heel stays in contact with the floor throughout. Use the floorboards along the sidewall of the court to measure your improvements over time.

    • Exercise Notes:Work through for 30secs on each side - repeat through x2.

    • Minutes on exercise:2:00

    • Description:

      Try to keep the upper torso parallel to the floor, ensuring all of the movements comes in and around the socket of the hip joint.

    • Exercise Notes:Work through circles for 40secs, changing direction halfway through. Repeat on both sides.

    • Minutes on exercise:2:00

    • Description:

      Keep both feet in contact with the floor at the bottom of the squat, using the elbows to push out on the knees as far as you comfortably can.

    • Exercise Notes:Work through for 6 reps of 5sec hold at the bottom of the squat. Shake off the legs, then repeat for a second set.

    • Minutes on exercise:3:00

    • Description:

      Keep the arms straight as you raise up and over your head - using a looser band and wider grip will make the exercise easier if you struggle.

    • Exercise Notes:Work through for 10 reps of over and back. Shake the arms off, then repeat for a second set.

    • Minutes on exercise:2:00

    • Description:

      Keep the weight close to the head, feeling the movement in and around the shoulder. If no weight is available, the exercise can be done using just a racket or other similar object.

    • Exercise Notes:Work through circles for 40secs, changing direction halfway through. Rest briefly, then repeat for a second set.

    • Minutes on exercise:2:00