SportCourt Quickness
A 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point. Medicine-ball rotational throws train the hips to transfer power, fast feet and jumping lunges build change-of-direction speed, and lateral raises, Russian twists and wrist curls cover the shoulders, core and grip.
Court Quickness at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~450 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Core, Shoulders, Quads, Calves, Forearms
- Category
- Sport
- Made for
- Everyone
- Price
- Free
6 exercises in Court Quickness
- 1Medicine Ball Rotational Throw4 × 10
- 2Fast Feet4 × 30s
- 3Jumping Lunge4 × 12
- 3 × 15
- 4 × 20
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Court Quickness
Throw the medicine ball as hard as you can and rest fully between sets; power work loses its point when you are tired. 90 seconds of rest on the explosive work, 45 on the accessories. Do this on a non-match day — it competes with your sport for the same legs.
Court Quickness — questions
How long does Court Quickness take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 450 kcal for an average trainee.
What equipment do you need for Court Quickness?
Bodyweight, plus a bar or bench for a few movements. The session is built around Medicine Ball Rotational Throw, Fast Feet, Jumping Lunge and more, and every exercise comes with a demo video in the GymiaFit app.
Is Court Quickness suitable for beginners?
Court Quickness is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Court Quickness work?
Core, Shoulders, Quads, Calves, Forearms. 6 exercises, starting with Medicine Ball Rotational Throw, Fast Feet, Jumping Lunge.
Is Court Quickness free?
Yes. Court Quickness is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Court Quickness into the GymiaFit app — free, no account tricks, no paywall.
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