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- 5 exercises
- 13:00
Time restricted, but want to get some extra conditioning work in? Check out our 'bolt-on' session series.
Play session Add to calendar Share Download PDFTime restricted, but want to get some extra conditioning work in? Check out our 'bolt-on' session series.
Play session Add to calendar Share Download PDFDescription:
Keep the first set slow and steady, really focusing on balance and stability. For the second set, speed the pace up to make it more match-specific. Try and visualise the shot you would be playing on each of the lunge movements.
Exercise Notes:Work through the 20 reps of the exercise for 2 sets, with 1min rest between
Minutes on exercise:3:00
Description:
Don't rebound straight into consecutive reps, allow several seconds to reset the feet between each jump. Make the movement as explosive as possible, really powering through the glutes each time.
Exercise Notes:Work through 2 sets of 6 reps, with 1min rest between.
Minutes on exercise:3:00
Description:
Ensure you land with cushioning and balance, before powering back up into the next rep. Focus on explosiveness in the jump, and stability and control on the landing.
Exercise Notes:Work through 2 sets of 8 reps (one on each side), with 1min rest period between.
Minutes on exercise:3:00
Description:
Aim for as much height as possible in each rep, landing with cushioning and control. Aim for a steady tempo, don't rush through the sets.
Exercise Notes:Work through 2 sets of 12 reps (one on each side), with 1min rest period between.
Minutes on exercise:3:00
Description:
Perform a couple of easy reps first to loosen off the upper body, then attempt to complete as many consecutive reps as possible - stop when form breaks down or technique fails. Aim to beat your previous score each session.
Exercise Notes:Complete as many reps as you can until failure
Minutes on exercise:1:00