The player starts on the singles line and sprints with maximum acceleration to the doubles line and backwards back to the starting position, forward again to the doubles line and back again. He repeats this sprint five times in a row. He should change direction as fast as possible, with the player braking as fast as possible and accelerating as fast as possible after the change of direction.


Intensity: 100 %; Reps: 2 to 8; Series 1 to 4; pause: 1 to 3 minutes