All sports

Quick tips and gear for every sport we cover. Find your game and level up.

Football

Warm up with 5 min jog, then short passes in pairs.

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Rugby

Drill safe tackle technique low and through.

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Basketball

Shoot 50 free throws to build muscle memory.

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Swimming

Try 4 × 50m freestyle with 20s rest.

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🥅

Netball

Practise quick pivots and chest passes.

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Running

Use the 10% rule — never add more than 10% mileage per week.

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Boxing

Shadowbox 3 × 2 min rounds focusing on footwork.

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MMA

Drill takedown defence with a partner.

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🥋

Karate

Run through your kata slow, then full speed.

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🎾

Tennis

Hit 20 cross-court forehands, then 20 backhands.

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🤼

Wrestling

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Volleyball

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