Fitness /  Pro Repeat-Sprint Endurance Session 1 (25mins)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Use the exercise as an extension of your warm-up - start at around 60% on the first set, and increase by 10% on each subsequent set

    • Exercise Notes:Complete 1 set of 6 ball pick-ups into each corner of the court, resting for 2mins between each

    • Minutes on exercise:10:00

    • Description:

      Work at the fastest pace you can sustain on the shuttles, getting down low into a lunge to touch the lines/tin on each rep

    • Exercise Notes:Complete 1 set of the shuttles (to service box and back, to short line and back, to front wall and back). Rest for 10secs, and then repeat. Complete 10 total sets, and then rest for 2mins before moving onto the next exercise

    • Minutes on exercise:5:00

    • Description:

      You can practice working off of both legs, but concentrate primarily on just the speed of the movement - visualise chasing and retrieving a hard low drive/drop into the corner of the court

    • Exercise Notes:Alternate working 1 set (4 touches) to the back of the court, resting 10secs and then repeating for 1 set to the front of the court. Complete 10 sets in total (5 to front, 5 to back), and then rest for 2mins before moving on to the final exercise

    • Minutes on exercise:5:00

    • Description:

      Stay facing the front wall throughout each lap of the square, really focusing on fast, powerful changes of direction at each corner

    • Exercise Notes:Alternate working 1 circuit of the square clockwise, resting 10secs and then repeating for 1 circuit anti-clockwise. Complete 10 sets in total (5 clockwise, 5 anti-clockwise).

    • Minutes on exercise:3:00