Court conditioning · Advanced

Court conditioning – Advanced

Six-corner interval set, rally intervals and skipping.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 3 × 20 s · 30 s rest

Conditioning

1. Six-corner shadow interval set — 6 × 35 s · 30 s rest
2. Rally-duration shadow intervals — 10 × 15 s · 25 s rest
3. Court movement intervals — 6 × 20 s · 40 s rest
4. Skipping rope (easy rhythm) — 5 × 50 s · 45 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app