Fitness /  Speed/Agility Session 2 Week 1

  • Court sprints

    • 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

  • Ladder Drills: Lateral step

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

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

    • Minutes on exercise:4:00

  • Ladder Drills: Grapevine

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

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

    • Minutes on exercise:4:00

  • Hurdle hop into quick feet drill

    • Description:Initiate your movement as soon as you land over the hurdle, and work on quick adjustment of feet and transition into the sprint

    • Exercise Notes:-3 sets of 6 reps (3 to right of hurdle, 3 to left) -2min rest between sets

    • Minutes on exercise:9:00

  • Random ball pick up drill

    • Description:Complete 1 set into each of the 4 corners, focusing on a smooth and efficient movement to and from the T

    • Exercise Notes:*4 sets of 6 ball pick-ups   *2min rest between sets

    • Minutes on exercise:10:00