- Bookmark session
- 6 exercises
- 13:00
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Description:
Really exaggerate the movements through the foot on the drill, imagine you have a paintbrush between your toes.
Exercise Notes:Work through A to M on one leg, and then N to Z on the other - repeat through x2.
Minutes on exercise:2:00
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Description:
Ensure the heel stays in contact with the floor throughout. Use the floorboards along the sidewall of the court to measure your improvements over time.
Exercise Notes:Work through for 30secs on each side - repeat through x2.
Minutes on exercise:2:00
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Description:
Try to keep the upper torso parallel to the floor, ensuring all of the movements comes in and around the socket of the hip joint.
Exercise Notes:Work through circles for 40secs, changing direction halfway through. Repeat on both sides.
Minutes on exercise:2:00
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Description:
Keep both feet in contact with the floor at the bottom of the squat, using the elbows to push out on the knees as far as you comfortably can.
Exercise Notes:Work through for 6 reps of 5sec hold at the bottom of the squat. Shake off the legs, then repeat for a second set.
Minutes on exercise:3:00
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Description:
Keep the arms straight as you raise up and over your head - using a looser band and wider grip will make the exercise easier if you struggle.
Exercise Notes:Work through for 10 reps of over and back. Shake the arms off, then repeat for a second set.
Minutes on exercise:2:00
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Description:
Keep the weight close to the head, feeling the movement in and around the shoulder. If no weight is available, the exercise can be done using just a racket or other similar object.
Exercise Notes:Work through circles for 40secs, changing direction halfway through. Rest briefly, then repeat for a second set.
Minutes on exercise:2:00
