Fitness /  Power Circuit 3 (6mins+)

  • Drop jump

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Work at 100% intensity, getting as much height as you can on each jump. Use a bench or step if no box available

    • Exercise Notes:Complete 6 reps of the jumps, then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:1:00

  • Shuttle runs

    • Description:

      Make the runs as fast as possible, focusing on rapid and explosive changes of direction

    • Exercise Notes:Complete 6 reps of the shuttles (so 2 sets of 3 line touches), then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:1:00

  • Lateral speed drill

    • Description:

      Keep the feet moving fast on the widths, driving powerfully out of the lunge and change of direction 

    • Exercise Notes:Complete 6 reps of the laterals (6 widths of the court), then rest for 30secs before moving onto the next exercise

    • Minutes on exercise:1:00

  • Change of direction drill

    • Description:

      Try not to anticipate the call, make the change of direction reactive purely to the signal. If you're working on your own, make the change of direction as soon as you cross the short line at the middle of the court

    • Exercise Notes:Complete 6 reps of the exercise, then rest for 2mins before repeating the circuit for 3, 4, or 5 sets depending on your level of conditioning

    • Minutes on exercise:3:00