Fitness /  Pro Multi-Element Session 1 (40mins)

    • Description:

      Complete the 20 sprint and 20 lateral sets with 1 min rest between, and repeat for 3 sets of each (6 total sets).

    • Exercise Notes:Aim to keep the lengths below 56secs, and the widths below 45secs. Try and keep a steady rhythm with your steps, avoiding your movement becoming too ragged.

    • Minutes on exercise:12:00

    • Description:

      Work with 8 balls, performing 1 set working into each corner of the court for 4 sets in total. Take 2mins rest between each.

    • Exercise Notes:Work at max intensity, focusing on controlled lunges and powerful movements to and from the ball.

    • Minutes on exercise:11:00

    • Description:

      Make the ghosting movements as short and sharp as possible, thinking more about the absolute speed of each rep as opposed to too much focus on 'correct' footwork and technique.

    • Exercise Notes:Work through 15 sets of 6 reps, with 15secs rest between each. Rest for 2mins, and repeat x2.

    • Minutes on exercise:16:00