Fitness /  Intermediate Speed/Agility Session 6 (25mins)

    • Description:

      Work on keeping the feet quick and light, making the changes of direction as fast and as powerful as possible. Take 1min rests between each set.

    • Exercise Notes:Complete 6 sets of 8 reps as outlined in the video. Set 1 touch down to edges of the service box, set 2 to edge of box reaching high, set 3 touching low then repeating movement to high. Sets 4, 5, and 6 follow same pattern, but working to side wall

    • Minutes on exercise:9:00

    • Description:

      Work through the four racket touches as fast as possible on each rep, visualising the corresponding movements that you'd make within a rally context

    • Exercise Notes:Complete 8 reps of the cross, alternating which leg you lunge with on each set. Take 30secs between each rep.

    • Minutes on exercise:8:00

    • Description:

      Work at the fastest pace you can, while maintaining quality in your movement - visualise playing a fast paced rally in and out of the back corners.

    • Exercise Notes:Complete 6 ghosted shots into the back, alternating between forehand and backhand. Rest for 60secs, and complete 3 sets in total

    • Minutes on exercise:4:00

    • Description:

      Work at the fastest possible pace that you can through the 6 shots, visualising playing a tough rally where you are out of position and having to defend in the front corners.

    • Exercise Notes:Complete 6 ghosted shots into the front, alternating between forehand and backhand. Rest for 60secs, and complete 3 sets in total

    • Minutes on exercise:4:00