Fitness /  Speed/Agility Circuit 8 (8mins+)

  • Cross sprint drill

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Keep footwork light but rapid. Work at max pace throughout.

    • Exercise Notes:Work through the 4 racket touches for 20secs continuously, then rest for 60secs before moving onto the next exercise

    • Minutes on exercise:2:00

  • Ghosting only one step from the T

    • Description:

      Make the ghosting short and fast-paced, concentrating more just on the speed of the movement rather than trying to be too technical with the footwork

    • Exercise Notes:Work through one set of 20secs, then rest for 60secs before moving onto the next exercise

    • Minutes on exercise:2:00

  • Skipping

    • Description:

      Keep movements fast but rhythmic. Minimise contact time with the floor, try and stay light and bouncy throughout.

    • Exercise Notes:Work for 20secs, then rest for 60secs before moving onto the next exercise

    • Minutes on exercise:2:00

  • 20 secs of quick ghosting

    • Description:

      Make the movements quick and sharp as with the previous ghost exercise, but this time working further into the corners and taking 3 or 4 steps rather than just 1.

    • Exercise Notes:Work through one set of 20secs, then rest for 60secs before moving onto the next exercise

    • Minutes on exercise:2:00

  • V run drill

    • Description:

      Stay light and quick throughout, focusing on lots of small, rapid movements with your footwork

    • Exercise Notes:Work for 20secs, then rest for 2mins before repeating for 3, 4, or 5 total sets depending on your level of conditioning

    • Minutes on exercise:2:00