All sports

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

Drill safe tackle technique low and through.

Shoot 50 free throws to build muscle memory.

Try 4 × 50m freestyle with 20s rest.

Practise quick pivots and chest passes.

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

Shadowbox 3 × 2 min rounds focusing on footwork.

Drill takedown defence with a partner.

Run through your kata slow, then full speed.

Hit 20 cross-court forehands, then 20 backhands.