Stamina & conditioning · Court conditioning · Advanced · ~4 min

Repeated maximal efforts

Very short, maximal shadow efforts with short rests mimic intense exchanges. Advanced and demanding.

Starting position

Base position; thoroughly warmed up.

How to do it

1. Explode to two corners and back as fast as possible for 6 seconds.
2. Rest standing for 24 seconds.
3. Do one set of 8 at most, and stop if speed drops a lot.

Technique cues

• Maximum speed with control

Common mistakes

• Doing it when fatigued
• Losing technique

Easier

Rally-duration shadow intervals.

Harder

Second set after 4 minutes of rest.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.
• High-impact: only with adequate leg strength, pain-free joints, a non-slip forgiving surface and good landing mechanics. Stop at the first sign of sloppy landings.
• Use at most once a week and never after a hard court session.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

Related