The 15-Minute Ghost Session That Actually Works

Most training advice assumes you have 45 minutes to an hour on court. That's not always realistic. Work, family, limited court time, sometimes 15 minutes is all you've got, and the question is whether it's worth doing at all. It is. Here's how.

The Setup

6-point system, Pace 5, minimum rest intervals. Quality movement over as many reps as possible. Earphones in, phone in pocket, session running before you step on court. Don't spend the first three minutes stretching on the T. Warm up off court and get straight into it.

The Structure

Minutes 1–3: moderate pace, getting moving, clean T-recovery on every rep. Minutes 4–10: full pace, don't back off when you're tired. That's the exact moment the session starts to count. Minutes 11–13: hold pace, keep technique together. Minutes 14–15: drop to Pace 2–3, slow deliberate movement, finish clean.

Why This Works

Fifteen minutes done like this three times a week genuinely outperforms 45 minutes of unfocused court time. Intensity matters more than duration, up to a point. Short, consistent sessions also keep movement patterns fresher than one long session followed by a week off. When you have more time, do more. When you don't, 15 minutes is enough to keep the adaptation going.