Fitness /  Repeat-Sprint Speed Circuit 2 (5mins+)

  • Front court sprint drill

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work at 100% on the sprints, striding down into a strong, stable lunge, and then driving powerfully back to the T

    • Exercise Notes:Complete 1 set of the 5 ball pick-ups, then rest for 30secs

    • Minutes on exercise:2:00

  • Multi-directional shuttles

    • Description:

      Stay light on the feet but on a low, constant plane on the lateral movements - ensure it remains a shuffle type motion, as opposed to 'skipping' across

    • Exercise Notes:Complete 1 set of the 3 shuttle variations (9 total reps), then rest for 30secs

    • Minutes on exercise:2:00

  • Court sprints

    • Description:

      Work at 100% pace focusing on foot speed across the length, and a rapid absorption of force into a powerful turn at the end of the court

    • Exercise Notes:Complete 1 set of 6 court sprints, then rest for 2mins. Complete the circuit for 3, 4, or 5 total sets depending on your level of fitness

    • Minutes on exercise:1:00