Macalester Tennis Cycle 2 Week 5 June 6th Day 1 Day 2 Day 3 ...
Macalester Tennis Cycle 2 Week 5 June 6th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x4 x4 x2 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x8 (5 sec. between sprints) 10yds x8 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Jump Rope Choose Routine from website
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x2
Macalester Tennis Cycle 2 Week 6 June 13th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x6 x4 x2 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x 10 (5 sec. between sprints) 10yds x8 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Jump Rope Choose Routine from website
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x3
Macalester Tennis Cycle 2 Week 7 June 20th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x6 x4 x4 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x 12 (5 sec. between sprints) 10yds x 10 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Jump Rope Choose Routine from website
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x4
Macalester Tennis Cycle 2 Week 7 June 27th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x6 x4 x2 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x 10 (5 sec. between sprints) 10yds x8 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x2
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x4 x4 x2 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x8 (5 sec. between sprints) 10yds x8 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Jump Rope Choose Routine from website
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x2
Macalester Tennis Cycle 2 Week 6 June 13th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x6 x4 x2 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x 10 (5 sec. between sprints) 10yds x8 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Jump Rope Choose Routine from website
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x3
Macalester Tennis Cycle 2 Week 7 June 20th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x6 x4 x4 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x 12 (5 sec. between sprints) 10yds x 10 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Jump Rope Choose Routine from website
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x4
Macalester Tennis Cycle 2 Week 7 June 27th Day 1 Dynamic Warm-Up Agility 3 Step Change of Direction Pro Agility (2 sec. hold w/ tennis racket on each side) W Drill (shuffle with Racket) 5-cone Drill (shuffle out/sprint back)
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
Day 2
Day 3
Dynamic Warm-Up Agility 5yd Run into AH with Racket 5yd Run into Lat. AH with Racket
Dynamic Warm-Up Agility 3 step L Drill Zig Zag (sprint/shuffle)
x 2 each side x 2 each side
T Drill
M Drill
Plyos
Box Jumps Standing Broad Jump Split Jumps
Conditioning Sprints 40 yds 60 yds 80 yds 120 yds
3x6 4x3 3 x 3 each leg
x6 x4 x2 x2
Plyos
20 sec rest 30 sec rest 45 sec rest 60 sec rest
Box Drops onto S.L. Double Jumps Standing triple Jump
2x3 1 x 3 each side
T Drill
1 x 5 e.s. x 2 each way x 2 each way x 2 each way
3 x 4 each leg 3x6 4x2
Conditioning - repeat for a total of 2 times through Sprints 5yds x 10 (5 sec. between sprints) 10yds x8 (10 sec. between sprints) 20 yds x8 (15 sec. between sprints) * 60 sec. between sets and types of sprints
Conditioning 17's Goal: Men- 60 sec. Women - 70 sec. 3 min. rest between reps
x2
