Aerobic base · Professional
Aerobic base – Professional
45 minutes steady, skipping and quick-feet intervals.
Duration~72 min
Activities7
WhereHome or court
NeedsJust you
Warm-up
- Dynamic warm-up flow — 5 min
Aerobic base
- Easy cycling (aerobic base) — 45 min
Rhythm & feet
- Skipping rope (easy rhythm) — 6 × 55 s · 40 s rest
- Low-impact quick-feet intervals — 5 × 40 s · 40 s rest
Cool-down
- Calf stretch — 30 s each side
- Hip-flexor stretch — 30 s each side
- Slow breathing reset — 2 min
Enjoying ShuttleScience?
It's free. If it helped your game, you can support it.