Fitness /  Repeat-Sprint Endurance Circuit 6 (20mins+)

  • Front court sprint drill

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work through the 5 sprints as fast as possible. Change the leg you lunge with on each set

    • Exercise Notes:Complete the 5 ball pick-ups, then rest for 20secs before moving to the next exercise

    • Minutes on exercise:1:00

  • Tuck jump

    • Description:

      Keep the bounce continuous on the tuck jumps to make the exercise harder, or take a small bounce in-between each jump for a slightly easier option.

    • Exercise Notes:Complete 20 tuck jumps, then take 20secs before moving onto the next exercise

    • Minutes on exercise:1:00

  • Skipping

    • Description:

      Keep the skip light and fluid, aiming to establish a consistent pace and rhythm. Count each rep as the rope passes under your feet. 
       

    • Exercise Notes:​Complete 50 fast pace skips, then take a 20sec changeover period before going into your ghosting

    • Minutes on exercise:1:00

  • General ghosting

    • Description:

      Complete the ghost at max pace. Change the corner ghosted into for each subsequent set - if doing 6 or 8 sets of the circuit, you can use both back corners, both front corners, full FH side, and full BH side patterns for variety on sets 6 to 8

    • Exercise Notes:Work through 10 ghost reps into one corner of the court. Rest for 2mins, then repeat the entire circuit through 4, 6, or 8 times, depending on your level of conditioning

    • Minutes on exercise:3:00