This one fires the lower limbs and core quickly. It can be demanding for those with lower fitness levels but a great warm-up exercise towards the end as it will get you activated and ready to play. Drive your arms to help with momentum, pump your legs as fast as you can. Avoid moving to fast forward as it will become more of a run, the important element is fast high knees. Drive!


Pre-training and playing


To feel. We suggest 1-2 times from baseline to net.