Fitness /  Foundation On-Court Conditioning Session 1 (2)

  • 20/20 court sprint drill

    • Description:

      Target keeping the lengths below 60secs, and the widths below 48secs. Try and keep a steady rhythm with your steps, keeping your movement smooth and efficient.

    • Exercise Notes:Complete the 20 sprint and 20 lateral sets with 1 min rest between, and repeat for 2 sets of each (4 total sets)

    • Minutes on exercise:8:00

  • Random ball pick up drill

    • Description:

      Work at max intensity, focusing on controlled lunges and powerful movements to and from the ball.

    • Exercise Notes:Work with 8 balls, performing 1 set working into each corner of the court for 4 sets in total. Take 2mins rest between each.

    • Minutes on exercise:10:00

  • Speed ghosting

    • Description:

      Make the ghosting movements as short and sharp as possible, thinking more about the absolute speed of each rep as opposed to too much focus on 'correct' footwork and technique.

    • Exercise Notes:Work through 12 sets of 6 reps, with 20secs rest between each.

    • Minutes on exercise:5:00