Fitness /  The Microwave Warm-Up (5mins)

    • Description:

      Jog lightly on the spot for 30secs, then spend a further 30secs giving your legs a brief rub-down as a kind of light 'self-massage' before going into your lunges

    • Exercise Notes:Start with your jog on the spot and rub-down, then complete 20 reps of the lunge - alternate the leg you lunge on, and the side to which you twist

    • Minutes on exercise:2:00

    • Description:

      Slowly lower yourself into the squat as deep as you can, pausing briefly, then driving back up to the start position

    • Exercise Notes:Complete 10 reps of the squat, working down to a count of 2, holding for a count of 2, then driving up for a count of 1

    • Minutes on exercise:1:00

    • Description:

      Work a fast tempo - driving the knee up to the chest, and then pressing the heel down to the floor as far back as you comfortably can

    • Exercise Notes:Complete 10 fast reps on each leg of the knee drive into heel touch

    • Minutes on exercise:1:00

    • Description:

      Gradually increase the size of the circles, focusing on taking the range of motion further with each rep

    • Exercise Notes:Complete 5 circles in each direction, then switch legs

    • Minutes on exercise:1:00

    • Description:

      Stay active before going on court and straight into your shuttles. Keep bouncy in the knock up, adding in a few sprints to front court where appropriate. Add in a quick stretch for any tight body areas after the knock-up, before you start play

    • Exercise Notes:Keep a light bounce on your feet until you're ready to go on court, then go immediately into 2 sets of the 3 line touch shuttles - 1st set lunging on the left leg, 2nd set on the right

    • Minutes on exercise:1:00