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104
Workout

Improved reaction on the court

~25 min.
~300 kcal
⁉️ Comments

"Improved reaction on the court" This is a selection of some of the powerful loop exercises that train agility and coordination. Good coordination helps you execute attacking shots and aggressive moves on the court, which allows you to dictate the pace of the match and control its progress.

Warm up
L extension
1
Level: 1
8
Archerpose
1
Level: 1
5
Tilt
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Side tilt
1
Level: 1
6
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Single leg hip hinge
1
Level: 2
5
Main exercises
Round 1
Burpee
10
Level: 4
8
Explosive push ups
10
Level: 2
4
Split Jump
10
Level: 3
15
Sprinter start
9
Level: 3
10
SIde lunge - backward lunge single arm
9
Level: 2
6
Round 2
Burpee
10
Level: 4
8
Explosive push ups
10
Level: 2
4
Split Jump
10
Level: 3
15
Sprinter start
9
Level: 3
10
SIde lunge - backward lunge single arm
9
Level: 2
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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