Fitness /  Endurance Circuit 3 (6mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work at a steady tempo with the lunges, simulating how you would move in a game with the length/pace of each rep​

    • Exercise Notes:Work through for 30secs of controlled reps, then move immediately into your court sprint set

    • Minutes on exercise:1:00

    • Description:

      Try and keep your court sprint time within 3secs of your standard best time - around 26secs is a good target

    • Exercise Notes:Complete 10 court sprints in the fastest time possible, then rest for 30secs before your next exercise set

    • Minutes on exercise:1:00

    • Description:

      Maintain a firm contraction in your core region throughout the 30secs, don't just treat it as a 'balance' exercise

    • Exercise Notes:Hold the plank for 30secs, then move immediately into your court sprint set

    • Minutes on exercise:1:00

    • Description:

      Try and keep your court sprint time within 3secs of your standard best time - around 26secs is a good target

    • Exercise Notes:Complete 10 court sprints in the fastest time possible, then rest for 30secs before your next exercise set

    • Minutes on exercise:1:00

    • Description:

      Use a bench/chair/step for the exercise. Work through a full range of motion, getting as low as you can - immediately change legs after the 20secs, to then work through on the other side

    • Exercise Notes:Work through for 20secs of controlled reps on each leg, then move immediately into your court sprint set

    • Minutes on exercise:1:00

    • Description:

      Try and keep your court sprint time within 3secs of your standard best time - around 26secs is a good target

    • Exercise Notes:Complete 10 court sprints in the fastest time possible, then rest for 30secs before your next exercise set

    • Minutes on exercise:1:00

    • Description:

      Work at the fastest pace you can on the skip, maintaining rhythm and balance throughout

    • Exercise Notes:Work through for 30secs of fast paced skipping, then move immediately into your court sprint set

    • Minutes on exercise:1:00

    • Description:

      Try and keep your court sprint time within 3secs of your standard best time - around 26secs is a good target

    • Exercise Notes:Complete 10 court sprints in the fastest time possible, then rest for 2mins before repeating the circuit for 3 to 5 total sets

    • Minutes on exercise:3:00