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- 4 exercises
- 6:00
This power circuit is centred primarily on the ability to change direction rapidly, helping you to develop powerful and efficient movement around the court.
Play session Add to calendar Share Download PDFThis power circuit is centred primarily on the ability to change direction rapidly, helping you to develop powerful and efficient movement around the court.
Play session Add to calendar Share Download PDFDescription:
-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
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
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
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