Fitness /  Speed/Agility Session 1 Week 2

    • Description:Warm-up. Start slowly, and gradually increase pace throughout duration

    • Exercise Notes:-3 sets of 12 lengths -1min light mobilisation/stretch between sets

    • Minutes on exercise:5:00

    • Description:Maintain speed and fluidity, switching lead foot for each rep

    • Exercise Notes:-3 sets of 6 reps through ladder, jogging back to start after each rep -1min rest between sets

    • Minutes on exercise:4:00

    • Description:Concentrate on speed of feet, while staying fluid and relaxed

    • Exercise Notes:-3 sets of 6 reps through ladder, jogging back to start after each rep -1min rest between sets

    • Minutes on exercise:4:00

    • Description:Stay tight to the square, making the changes of direction as sharp as possible

    • Exercise Notes:-3 sets of 6 reps (3 clockwise, 3 anti-clockwise) -2min rest between sets

    • Minutes on exercise:8:00

    • Description:Focus on explosive speed to and from the racket, keeping footwork light and fluid

    • Exercise Notes:-5 sets of 4 reps into back corners, followed by 5 sets of 4 reps into front corners -1min rest between sets

    • Minutes on exercise:12:00