Fitness /  Limited Space Bodyweight Endurance Circuit 5 (8mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Keep a good steady rhythm with the jumps, aiming for good height but always landing with control

    • Exercise Notes:Complete 10 jumps with right leg at front and then 10 jumps with left leg at front (20 reps total), then go straight into your 20secs ghosting

    • Minutes on exercise:0:00

    • Description:

      Complete 20secs quick ghosting, visualising moving into front 2 corners of court with 1 or 2 steps away from your imaginary 'T' for each rep, to keep within a small space. Use racket if you have space, otherwise simulate shot with hand

    • Exercise Notes:Go straight into the 20secs quick ghosting to the front as soon as you finish your lunge drill, then rest for 1min before going into the next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep a braced position through the core throughout, stepping out with firm control to make each lunge action strong and stable

    • Exercise Notes:Work for 20 reps alternating legs, then go straight into your 20secs ghosting

    • Minutes on exercise:0:00

    • Description:

      Complete 20secs quick ghosting, visualising moving rapidly side-to-side across the middle of the court using 1 or 2 steps away from your imaginary 'T' for each rep. Use racket if you have space, otherwise just simulate shot with hand

    • Exercise Notes:Go straight into the 20secs quick ghosting across the middle as soon as you finish your lunge drill, then rest for 1min before going into the next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep a steady tempo through the 20 reps. Aim to get good height on the jumps, while still keeping the movement smooth and under control

    • Exercise Notes:Work for 20 reps, then go straight into your 20secs ghosting

    • Minutes on exercise:0:00

    • Description:

      Complete 20secs quick ghosting, visualising moving into back 2 corners of court with 1 or 2 steps away from your imaginary 'T' for each rep, to keep within a small space. Use racket if you have space, otherwise simulate shot with hand

    • Exercise Notes:Go straight into the 20secs quick ghosting to the rear as soon as you finish your lunge drill, then rest for 1min before going into the next exercise

    • Minutes on exercise:1:00

    • Description:

      Try and control the body so as to minimise any 'wobble' with your lunges - step back each repto a strong, stable position,before returning smoothly to the start position

    • Exercise Notes:Work through 20 reps alternating legs, then go straight into your 20secs ghosting

    • Minutes on exercise:0:00

    • Description:

      Complete 20secs quick ghosting, visualising moving all over the court with 1 or 2 steps away from your imaginary 'T' for each rep, to keep within a small space. Use racket if you have space, otherwise simulate shot with hand

    • Exercise Notes:Go straight into the 20secs random pattern quick ghosting as soon as you finish your lunge drill, then rest for 2min before repeating the circuit for a total of 2, 3, or 4 times through

    • Minutes on exercise:3:00