| Exercise/Drill |
Duration |
| 1 lap around 2 courts/side-step/arm circles |
2 courts |
| Straight leg march |
Baseline-net-baseline |
| Hip rotator walk |
Baseline-net-baseline |
| Gluteal kicks/jog |
Baseline-net-baseline |
| Quick feet |
20 sec × 3 |
| Tuck jump |
25 sec |
| Squat jump |
25 sec |
| Triple broad jump, vertical jump |
3 reps |
| 180-degree scissors jump |
25 sec |
| Twisting forward lunge with medicine ball* |
15 reps |
| Theraband side-shuffle, medicine ball chest pass with partner |
2 reps, baseline-net-baseline |
| Net zig-zag, baseline-net-baseline (9 cones) |
2 reps |
| Ladder (typewriter pattern) behind baseline, run to cone at net, backpedal to baseline |
2 reps |
| 1-court suicide |
2 reps |
