Court conditioning · Professional

Court conditioning – Professional

Repeated maximal efforts, multi-shuttle and footwork under fatigue.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 4 × 25 s · 25 s rest

Conditioning

1. Repeated maximal efforts — 9 × 10 s · 20 s rest
2. Full-court multi-shuttle — 6 × 23 shuttles · 50 s rest
3. Rally-duration shadow intervals — 11 × 20 s · 20 s rest
4. Footwork under fatigue (controlled) — 5 × 40 s · 25 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