Endurance Programme
Endurance fitness test
Complete your endurance fitness test on week 1 and week 6 of the programme. You need to complete 3 sets of 20 court sprints. You are allowed up until the second minute to rest before you must start again for your next attempt.
For example, your first set takes 58 seconds, so you have 62 seconds rest before you start your second round. Your second round takes you 65 seconds, so now you have just 55 seconds rest before your third and final attempt. You’ll need to take note of all 3 times for each set of 20 sprints, making sure you stick to the correct recovery time.
Watch the video below to see how it works.
Endurance fitness test
Level 1- Bolt-on sprints
Complete your bolt-on sprints session once per week. You can include this at the end of a training session, a practice match or include as part of a solo session.
Week 1 - 3 x 20 sprints (60 secs rest) + 50 court jogs
Week 2 - 4 x 20 sprints (60 secs rest) + 50 court jogs
Week 3 - 5 x 20 sprints (60 secs rest) + 70 court jogs
Week 4 - 6 x 20 sprints (60 secs rest) + 70 court jogs
Week 5 - 7 x 20 sprints (60 secs rest) + 90 court jogs
Week 6 - 8 x 20 sprints (60 secs rest) + 90 court jogs
Level 2 - Endurance workout
Complete this workout once per week (twice if you can fit it in).
Squat to tip toe - 45 secs
Reverse lunge knee raise - 45 secs (swap sides half way)
1 leg deadlift - 45 secs (swap sides half way)
3 angled lunges - 45 secs
Ski hops - 45 secs
Rest for 60 secs before repeating 2-3 times.
Endurance workout
Level 3 - Endurance ghosting
Complete your ghosting protocol at least once a week if you can.
Full court ghosting for 40 seconds at 60-75% of maximum intensity, then 20 seconds rest.
Repeat 5-8 times.