Court conditioning · Intermediate

Court conditioning – Intermediate

Rally-length shadow intervals and sideline runs.

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. Four-corner footwork — 4 × 25 s · 45 s rest
2. Rally-duration shadow intervals — 10 × 15 s · 25 s rest
3. Court movement intervals — 6 × 20 s · 40 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