I'm on rest days in response to my body sleeping in 2 days in a row... despite being on rest, i'm still swinging my racquet and joining nico in church gym sessions where we rally over a red court net with red balls.... better than nothing.
Despite being on rest days, i still wanted to share what happens on Footwork Friday
Footwork
15 min warm up (jogging for ten minutes and the USTA Junior tennis warm-up routine)
Ladder drill; 3 sets (i have a set routine of moves i follow, approximately 3:00 per set)
Figure 8 runs; 1 minute x 3 sets (involves setting up 2 pylons and alternating running a circle around each one)
Alley runs; 1 minute x 3 sets (side step back and forth for the distance of the doubles alley
Steps - Forward/backward; 1 minute x 3 sets (face a workout step, step on the step and over, then back and over)
Steps - Crossover; 1 minute x 3 sets (sideways to the step, crossover step onto the step then over, repeat the other way)
Steps - in and out; 1 minute x 3 sets (set up 2 steps beside each other with space in the middle to stand, one foot at a time, step up, then one foot at a time step down; change leading foot at 30 seconds)
Steps - double crossover; 1 minute x 3 sets (2 steps set up, crossover step both steps and back)
infinite hurdle' 1 minute x 3 sets (set up a hurdle no higher than knee with pylon approximately 1m behind it, jump over hurdle then run around pylon clockwise and back in front of hurdle to perform hurdle again; second set ccw, third set alternate which way to run)
This usually takes about 1 hour depending on my productivity and howmuch i eat through the day. Introducing the 10km run in the morning before my evening footwork friday session has definitely affected my performance... enduring the whole of the footwork session has proven to be much more difficult but definitely worth it! :D
note that as with all my other exercise sessions, i wear a mask to limit oxygen consumption and continue to rest for 25 seconds between sets and 1 minute between exercises to replicate the on-court mentality and recovery.
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