Court conditioning · Beginner

Court conditioning – Beginner

Court movement starter: quick feet and corner patterns at a steady pace.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 2 × 15 s · 40 s rest

Movement

1. Low-impact quick-feet intervals — 3 × 25 s · 55 s rest
2. Two-corner front–back (diagonal) — 3 × 15 s · 50 s rest
3. Two-corner side-to-side — 3 × 15 s · 50 s rest
4. Four-corner footwork — 3 × 20 s · 55 s rest
5. Multi-directional star drill — 2 × 15 s · 50 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