Fitness /  Bodyweight Strength Bolt-on Session 1 (15mins)

  • Lunge matrix

    • Description:

      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

  • Squat jump

    • 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

  • Jumping split-squat

    • 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

  • Jumping switch lunge

    • 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

  • Press-Ups

    • 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