Court Athlete — Court Support
The conditional third session, run only in weeks you play twice or less. Banded hip work, non-impact footwork, scapular volume, calf raises and a plank. Six movements, about forty-five minutes.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Monster Walk Band above the knees, short steps, knees pushed out the whole time. Reps are steps in each direction — walk out, walk back, that is one set. Sets 1 and 2 walk forward and back; set 3 side-steps left and right, which is the hip's lateral exposure for the week. 3 × 20 · rest 45s | 3 | 20 | 45s |
| 02 | Carioca Quick Step Quick feet, hips rotating, upper body quiet and facing forward. This is a coordination drill, not a sprint — stay under control, keep the steps short, and keep one foot on the floor at all times. It replaces the hopping footwork this session used to carry, so the third day stays genuinely zero-contact. Duration is per direction. 3 × 20s · rest 1 min | 3 | 20s | 1 min |
| 03 | Dumbbell Scaption Light dumbbells, thumbs up, arms raised about thirty degrees in front of the shoulders. Stop at shoulder height if the last inch pinches. Slow down on the way back. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 04 | Band Pull Apart Third shoulder-blade exposure of the week. Arms straight, band to the chest, pause a beat at the end of each rep. Lighter band than Session A. 2 × 20 · rest 45s | 2 | 20 | 45s |
| 05 | Calf Raise On A Dumbbell Same single-leg straight-knee pattern as Session A, run lighter: ball of the working foot on the dumbbell handle or a step edge, fingertips on a wall, bodyweight only unless it feels easy. Full stretch, one second at the top. Reps are per side. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 06 | Plank Ribs down, glutes on, breathe through the hold. Drop to the knees rather than let the low back sag. 2 × 40s · rest 45s | 2 | 40s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run this at least twenty-four hours from both mandatory sessions and never inside twenty-four hours of a match. Hips first, footwork second, shoulders and calves last. Every footwork set is a step pattern, not a jump — if a foot leaves the ground and rebounds you are running the wrong drill, and the week's contact budget stops being true. Swaps: no band for the monster walk, slow side steps in a quarter squat; no room for the cross-step, side-shuffle a floor line instead. If this session leaves you sore for a match, cut the footwork, not the shoulder work.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Court Athlete — Court Support template?
Run this at least twenty-four hours from both mandatory sessions and never inside twenty-four hours of a match. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Court Athlete — Court Support, and how long does it take?
Court Athlete — Court Support runs 6 movements and about 15 working sets, roughly 45 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Court Support version different?
Court Athlete — Court Support is the court support cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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