Fitness /  Speed Bolt-On Session 1 (10mins)

    • Description:

      If using the session as part of your warm-up, think about staying active and incorporating some mobility exercises during your rest periods. The 3 exercises can be laid out front>middle>back of the court, if working in a group setting

    • Exercise Notes:Work for 20secs fast pace, then rest for 45secs before moving to the next exercise

    • Minutes on exercise:2:00

    • Description:

      Focus on keeping the foot turnover as rapid as possible during the drill. Aim to minimise contact time with the floor, with lots of light, quick steps

    • Exercise Notes:Work for 20secs fast pace, then rest for 45secs before moving to the next exercise

    • Minutes on exercise:2:00

    • Description:

      Keep light and bouncy on the feet, with a fast turnover on your skipping action. For those more advanced, incorporate some double unders and single leg hops for variety

    • Exercise Notes:Work for 20secs fast pace, then rest for 45secs before moving to the next exercise. Continue through for 2, 3, or 4 total cycles of the 3 exercises

    • Minutes on exercise:2:00