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Racquetball Six-Point Star Drill

AdvancedCardioTier T4

Aim: to build leg endurance and quick direction changes. Good for: Agility conditioning; Court cardio intervals; Leg endurance and direction changes.

Targets: Hip
AgilityCardioLeg endurance

When to use

This is for fit adults who want an agility and cardio drill. Use it in the main part of a session after a warm-up. The goal is to build leg endurance and quick direction changes.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand at centre court on a clear dry indoor court floor in the ready position, racket in hand and no ball.
  • Stand on a clear dry indoor court floor with swing space in every direction, racket in hand and no ball.
  1. man in the ready position at centre court facing the front wall

    Step 1 of 5

    Stand at the center of the court in a ready position. Bend your knees, lean slightly forward and face the front wall.

  2. man at the back left corner playing a skeleton backhand swing facing the front wall

    Step 2 of 5

    Backpedal to the back left corner while facing the front wall. Make a practice backhand swing, then sprint back to the center.

  3. man at the front left corner playing a skeleton swing facing the front wall

    Step 3 of 5

    Return to the ready position at the center. Move to the front left corner and make a practice swing.

  4. man at the right side wall playing a skeleton swing facing the front wall

    Step 4 of 5

    Continue in order: center, back right corner, front right corner. Then move sideways to the right wall and make a practice swing, still facing the front wall.

  5. man in the ready position at centre court facing the front wall

    Step 5 of 5

    Return to the center in the ready position. Bend your knees and face the front wall.

Form Cues

  • Keep your knees bent and weight forward
  • Face the front wall the whole time
  • Return to the center after each point
  • Swing only when the space around you is clear

Common Mistakes to Avoid

  • Turning your back to the front wall
  • Skipping the return to center
  • Swinging too hard with poor balance
  • Standing tall between points

Safety Information

Check that the floor is dry and clear. Never swing toward other people. Backpedalling and sprinting can cause falls. Slow down if you feel unsteady.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.