TABATA FITNESS SESSION

Quickly improve your team’s on-court fitness with this simple but incredibly effective interval running session, designed to help players boost their ability to run out games by recovering quickly between efforts.

Level
Basic-advanced

Players
Any

Equipment
Cones

Coaching points
– Each set within the session lasts for four minutes, and includes intense periods of work with short periods of rest.
– Cones should be set out according to each player’s individual speed/fitness. Each player needs to reach their cone five seconds after leaving the baseline, so adjust the cones accordingly. If you’re unsure where to set the cones, ask players to grab a cone each, sprint for five seconds and then stop, take a couple of steps back and drop the cone there.
– Each sprint effort lasts for 15 seconds (from the baseline to the cone, back to the baseline and then back to the cone again. The next effort is reversed, starting from the cone and sprinting towards the baseline.
– If players are completing the three sprints well inside 15 seconds, adjust their cone to be further out. Similarly, if players are struggling to complete the three sprints, bring the cones in a little.

SESSION STRUCTURE
8 x 15secs on, 15secs off
Rest 2 mins
8 x 15secs on, 15 secs off
Rest 2 mins
Optional third set – 8 x 15secs on, 15 secs off
Rest

ALTERNATIVE ADVANCED SESSION
8 x 20secs on, 10secs off (players must complete four sprints instead of three, and receive only 10secs rest)
Rest 2mins
8 x 20secs on, 10secs off
Rest 2mins
Optional third set – 8 x 20secs on, 10secs off / 8 x 15secs on, 15secs off
Rest