Fitness /  Foundation Multi-Element Session 2 (30mins)

  • Cross sprint drill

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Make each change of direction in the drill as explosive as possible, while still coordinating the feet to ensure you maintain balance and control

    • Exercise Notes:Complete 10 reps of the cross, pausing for 10-15secs between each. Rest for 2mins, then repeat for 3 sets in total.

    • Minutes on exercise:17:00

  • Racket touch drill

    • Description:

      Focus on explosive speed to and from the racket, keeping footwork light and fluid

    • Exercise Notes:Complete 5 sets of 4 reps into back corners, followed by 5 sets of 4 reps into front corners. Take 45secs rest between each set

    • Minutes on exercise:10:00

  • Stability lunge walk

    • Description:

      Drive powerfully into each lunge, then hold completely still at the bottom of the movement for a count of two before stepping into the next rep.

    • Exercise Notes:Complete 2 lengths of the court for each of the 4 lunge walk variations. Take 90secs rest between each 2 length set

    • Minutes on exercise:6:00