Macalester Tennis Cycle 1 Week 1 May 9th Day 1 Day 2 ...
Macalester Tennis Cycle 1 Week 1 May 9th Day 1
Day 2
Day 3
Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction
Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction
Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction
5yd Run into 3 Step Bound 5yd Run into 3 step cut and run back
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s.
5yd Run into 3 Step Bound 5yd Run into 3 step Bound at 45 Degree Bound
5yd Run into 3 step cut and run back
Pro Agility
x 2 e.s.
5yd Run into 3 step 45 cut and run back
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s.
5yd Run into 3 Step Bound 5yd Run into 3 step Bound at 45 Degree Bound
5yd Run into 3 step cut and run back 5yd Run into 3 step 45 cut and run back Zig Zag (shuffle/Run)
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
3x6 3x6 3 x 6 each leg
x 2 each way x 2 each way
5 Cone Drill (run each way) Pro Agility
Dot Mat
Choose Routine from website Conditioning 5,10,15,20 sprint ladder
2x3
1 to 1 rest between reps, 2 min. between sets
Pro Agility
( create your own Mat by making 5 dots like on a dice
Plyos
and space them each a foot apart.)
Jump Rope
5 Cone Drill (run each way)
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. x 2 each way x 2 each way x 2 each way
-X
3 x 10 sec.
- Triangle
- 4 Corner
2 x 10 sec. each way
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints)
2 x 10 sec. each way
x8 x8
Box Jumps onto S.L Tuck Jumps with A.H.
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec. 3 min. rest between reps
* 60 sec. between sets and types of sprints
3 x 4 each leg 3x6
x2
Macalester Tennis Cycle 1 Week 2 May 16th Day 1 Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction 5yd Run into 3 Step Bound 5yd Run into 3 step Bound at 45 Degree Bound
5yd Run into 3 step cut and run back 5yd Run into 3 step 45 cut and run back Zig Zag (shuffle/Run) 5 Cone Drill (run each way) Pro Agility
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. x 2 each way x 2 each way x 2 each way
3x6 3x6 3 x 6 each leg
Day 3
Dynamic Warm-Up Agility 3 Step Change of Direction
Dynamic Warm-Up Agility 3 Step Change of Direction
Pro Agility L Drill 5 Cone Drill
Dot Mat
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
( create your own Mat by making 5 dots like on a dice and space them each a foot apart.)
Jump Rope Choose Routine from website Conditioning 5,10,15,20 sprint ladder
Day 2
2x4
1 to 1 rest between reps, 2 min. between sets
-X
3 x 10 sec.
- 4 Corner
2 x 10 sec. each way
- Triangle
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints) 20 yds (10 sec. between sprints) * 60 sec. between sets and types of sprints
Zig Zag(shuffle/Run) M Drill with Shuffle T Drill
Plyos
Box Jumps onto S.L Tuck Jumps with A.H.
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6
2 x 10 sec. each way
x6 x6
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec.
x6
3 min. rest between reps
x2
Macalester Tennis Cycle 1 Week 3 June 23rd Day 1 Dynamic Warm-Up Agility Pro Agility W Drill Zig Zag(shuffle/Run)
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
x 2 each way x 2 each way x 2 each way
Day 3
Dynamic Warm-Up Agility 3 Step Change of Direction
Dynamic Warm-Up Agility 3 Step Change of Direction
M Drill L Drill 5 Cone Drill
3x6 3x6 3 x 6 each leg
Dot Mat
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
( create your own Mat by making 5 dots like on a dice and space them each a foot apart.)
Jump Rope Choose Routine from website Conditioning 5,10,15,20 sprint ladder
Day 2
2x5
1 to 1 rest between reps, 2 min. between sets
-X
3 x 10 sec.
- 4 Corner
2 x 10 sec. each way
- Triangle
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints) 20 yds (10 sec. between sprints) * 60 sec. between sets and types of sprints
Zig Zag(shuffle/Run) Pro Agility T Drill
Plyos
Box Jumps onto S.L Tuck Jumps with A.H.
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6
2 x 10 sec. each way
x8 x8
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec.
x6
3 min. rest between reps
x3
Macalester Tennis Cycle 1 Week 4 May 30th Day 1 Dynamic Warm-Up Agility Pro Agility W Drill Zig Zag(shuffle/Run)
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
x 2 each way x 2 each way x 2 each way
Day 3
Dynamic Warm-Up Agility 3 Step Change of Direction
Dynamic Warm-Up Agility 3 Step Change of Direction
M Drill L Drill 5 Cone Drill
3x6 3x6 3 x 6 each leg
Conditioning 5,10,15,20 sprint ladder
Day 2
Dot Mat
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
( create your own Mat by making 5 dots like on a dice and space them each a foot apart.)
2x5
1 to 1 rest between reps, 2 min. between sets
-X
3 x 10 sec.
- 4 Corner
2 x 10 sec. each way
- Triangle
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints) 20 yds (10 sec. between sprints) * 60 sec. between sets and types of sprints
Zig Zag(shuffle/Run) Pro Agility T Drill
Plyos
Box Jumps onto S.L Tuck Jumps with A.H.
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6
2 x 10 sec. each way
x8 x8
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec.
x6
3 min. rest between reps
x3
Day 2
Day 3
Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction
Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction
Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction
5yd Run into 3 Step Bound 5yd Run into 3 step cut and run back
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s.
5yd Run into 3 Step Bound 5yd Run into 3 step Bound at 45 Degree Bound
5yd Run into 3 step cut and run back
Pro Agility
x 2 e.s.
5yd Run into 3 step 45 cut and run back
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s.
5yd Run into 3 Step Bound 5yd Run into 3 step Bound at 45 Degree Bound
5yd Run into 3 step cut and run back 5yd Run into 3 step 45 cut and run back Zig Zag (shuffle/Run)
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
3x6 3x6 3 x 6 each leg
x 2 each way x 2 each way
5 Cone Drill (run each way) Pro Agility
Dot Mat
Choose Routine from website Conditioning 5,10,15,20 sprint ladder
2x3
1 to 1 rest between reps, 2 min. between sets
Pro Agility
( create your own Mat by making 5 dots like on a dice
Plyos
and space them each a foot apart.)
Jump Rope
5 Cone Drill (run each way)
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. x 2 each way x 2 each way x 2 each way
-X
3 x 10 sec.
- Triangle
- 4 Corner
2 x 10 sec. each way
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints)
2 x 10 sec. each way
x8 x8
Box Jumps onto S.L Tuck Jumps with A.H.
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec. 3 min. rest between reps
* 60 sec. between sets and types of sprints
3 x 4 each leg 3x6
x2
Macalester Tennis Cycle 1 Week 2 May 16th Day 1 Dynamic Warm-Up Agility Shuffle into Lateral Bound 3 Step Change of Direction 5yd Run into 3 Step Bound 5yd Run into 3 step Bound at 45 Degree Bound
5yd Run into 3 step cut and run back 5yd Run into 3 step 45 cut and run back Zig Zag (shuffle/Run) 5 Cone Drill (run each way) Pro Agility
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
1 x 3 e.s. 1 x 5 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. 1 x 3 e.s. x 2 each way x 2 each way x 2 each way
3x6 3x6 3 x 6 each leg
Day 3
Dynamic Warm-Up Agility 3 Step Change of Direction
Dynamic Warm-Up Agility 3 Step Change of Direction
Pro Agility L Drill 5 Cone Drill
Dot Mat
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
( create your own Mat by making 5 dots like on a dice and space them each a foot apart.)
Jump Rope Choose Routine from website Conditioning 5,10,15,20 sprint ladder
Day 2
2x4
1 to 1 rest between reps, 2 min. between sets
-X
3 x 10 sec.
- 4 Corner
2 x 10 sec. each way
- Triangle
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints) 20 yds (10 sec. between sprints) * 60 sec. between sets and types of sprints
Zig Zag(shuffle/Run) M Drill with Shuffle T Drill
Plyos
Box Jumps onto S.L Tuck Jumps with A.H.
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6
2 x 10 sec. each way
x6 x6
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec.
x6
3 min. rest between reps
x2
Macalester Tennis Cycle 1 Week 3 June 23rd Day 1 Dynamic Warm-Up Agility Pro Agility W Drill Zig Zag(shuffle/Run)
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
x 2 each way x 2 each way x 2 each way
Day 3
Dynamic Warm-Up Agility 3 Step Change of Direction
Dynamic Warm-Up Agility 3 Step Change of Direction
M Drill L Drill 5 Cone Drill
3x6 3x6 3 x 6 each leg
Dot Mat
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
( create your own Mat by making 5 dots like on a dice and space them each a foot apart.)
Jump Rope Choose Routine from website Conditioning 5,10,15,20 sprint ladder
Day 2
2x5
1 to 1 rest between reps, 2 min. between sets
-X
3 x 10 sec.
- 4 Corner
2 x 10 sec. each way
- Triangle
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints) 20 yds (10 sec. between sprints) * 60 sec. between sets and types of sprints
Zig Zag(shuffle/Run) Pro Agility T Drill
Plyos
Box Jumps onto S.L Tuck Jumps with A.H.
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6
2 x 10 sec. each way
x8 x8
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec.
x6
3 min. rest between reps
x3
Macalester Tennis Cycle 1 Week 4 May 30th Day 1 Dynamic Warm-Up Agility Pro Agility W Drill Zig Zag(shuffle/Run)
Plyos
Vertical Jumps Broad Jumps Lunge Jumps
x 2 each way x 2 each way x 2 each way
Day 3
Dynamic Warm-Up Agility 3 Step Change of Direction
Dynamic Warm-Up Agility 3 Step Change of Direction
M Drill L Drill 5 Cone Drill
3x6 3x6 3 x 6 each leg
Conditioning 5,10,15,20 sprint ladder
Day 2
Dot Mat
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
( create your own Mat by making 5 dots like on a dice and space them each a foot apart.)
2x5
1 to 1 rest between reps, 2 min. between sets
-X
3 x 10 sec.
- 4 Corner
2 x 10 sec. each way
- Triangle
Conditioning - repeat for a total of 2 times through Sprints 5yds (5 sec. between sprints) 10 yds (10 sec. between sprints) 20 yds (10 sec. between sprints) * 60 sec. between sets and types of sprints
Zig Zag(shuffle/Run) Pro Agility T Drill
Plyos
Box Jumps onto S.L Tuck Jumps with A.H.
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6
2 x 10 sec. each way
x8 x8
Conditioning 300 Shuttle 25yds and Back 6 times Goal: Men- 60sec. Women - 70sec.
x6
3 min. rest between reps
x3
