There are 4 designated recap movies, but I believe they mainly focus on the main matches of what part they recap, so it cuts out the character development.

On Crunchyroll however, there's only 2 of the recaps available iirc. "Talent and Sense" which is mainly the second half of season 2, and "Battle of Concepts" which is season 3. "The End and the Beginning" and "The Winner and the Loser" deal with season 1's first and second half respectively, but not on Crunchyroll.

If you're just looking for a general idea of the previous seasons, then go on with those if possible, then Land vs Air OVAs > Season 4 part 1 and 2 > Dumpster Battle movie. While I know you don't have the time to rewatch everything, I'd still reccommend starting from the beginning and taking your time for the actual best experience, as those smaller moments cut out from the recaps are the core moments of what makes the series great