Macalester Tennis Winter Break Week 1 Dec. 21st Day 1 Day 2 ...
Macalester Tennis Winter Break Week 1 Dec. 21st Day 1
Day 2
Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back Plyos Lunge Jump into AH Lunge Jump Split Jump
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
3 x 4 ea 3 x 4 ea 3 x 4 ea
Dynamic Warm-Up Agility Pro Agility (Choose Routine) x 2 ea way W Drill (Choose Routine) x 2 ea way
Plyos Vertical Jump 3x5 Bound 3x5 Lateral Bound for Distance3 x 5 ea leg
Conditioning 20 min run or bike @ 75% Max Heart Rate**
Conditioning 20 min run or bike @ 75% Max Heart Rate**
**To figure out max heart rate, take 220 - .7 (age)
**To figure out max heart rate, take 220 - .7 (age)
Macalester Tennis Winter Break Week 2 Dec. 28th Day 1
Day 2
Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back Plyos Lunge Jump into AH Lunge Jump Split Jump
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
3 x 4 ea 3 x 4 ea 3 x 4 ea
Dynamic Warm-Up Agility Pro Agility (Choose Routine) x 2 ea way W Drill (Choose Routine) x 2 ea way
Plyos Vertical Jump 3x5 Bound 3x5 Lateral Bound for Distance3 x 5 ea leg
Conditioning 25 min run or bike @ 75% Max Heart Rate**
Conditioning 25 min run or bike @ 75% Max Heart Rate**
**To figure out max heart rate, take 220 - .7 (age)
**To figure out max heart rate, take 220 - .7 (age)
Macalester Tennis Winter Break Week 3 Jan. 4th Day 1
Day 2
Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back Plyos Lunge Jump into AH Lunge Jump Split Jump
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
3 x 4 ea 3 x 4 ea 3 x 4 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos Vertical Jump into AH Bound into AH Lateral Bound into AH
3x5 3x5 3 x 5 ea leg
Conditioning 30 min run or bike @ 75% Max Heart Rate**
Conditioning 30 min run or bike @ 75% Max Heart Rate**
**To figure out max heart rate, take 220 - .7 (age)
**To figure out max heart rate, take 220 - .7 (age)
Macalester Tennis Winter Break Week 4 Jan. 11th Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos (Count number of contacts it takes to reach 20 yards) Bound 3 x 20 yards Triple Jump 3 x 30 yards Lateral Bound 3 x 20 yards
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 3 x 8 Tuck Jump 3x8 Continous Lateral Bound 3 x 8 ea
Conditioning 17s x 2 (1:4 work to rest)
Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 2 x 2
Macalester Tennis Winter Break Week 5 Jan. 18th Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
Plyos (Count number of contacts it takes to reach 20 yards) Bound 3 x 20 yards Triple Jump 3 x 30 yards Lateral Bound 3 x 20 yards
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 3 x 8 Tuck Jump 3x8 Continous Lateral Bound 3 x 8 ea Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 2 x 3
Macalester Tennis Winter Break Week 6 Jan. 25th Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos (Count number of contacts it takes to reach 20 yards) Bound 3 x 20 yards Triple Jump 3 x 30 yards Lateral Bound 3 x 20 yards
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 3 x 8 Tuck Jump 3x8 Continous Lateral Bound 3 x 8 ea
Conditioning 17s x 3 (1:2 work to rest)
Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 3 x 3
Macalester Tennis Winter Break Week 7 Feb. 1st Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
1 x 3 ea 1 x 3 ea 1 x 3 ea 1 x 3 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 1 ea way Box Drill Drill (Choose Routine) x 1 ea way
Plyos (Count number of contacts it takes to reach 20 yards) Bound 2 x 20 yards Triple Jump 2 x 30 yards Lateral Bound 2 x 20 yards
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 1 x 8 Tuck Jump 1x8 Continous Lateral Bound 1 x 8 ea
Conditioning 17s x 2 (1:2 work to rest)
Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 1 x 3
Day 2
Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back Plyos Lunge Jump into AH Lunge Jump Split Jump
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
3 x 4 ea 3 x 4 ea 3 x 4 ea
Dynamic Warm-Up Agility Pro Agility (Choose Routine) x 2 ea way W Drill (Choose Routine) x 2 ea way
Plyos Vertical Jump 3x5 Bound 3x5 Lateral Bound for Distance3 x 5 ea leg
Conditioning 20 min run or bike @ 75% Max Heart Rate**
Conditioning 20 min run or bike @ 75% Max Heart Rate**
**To figure out max heart rate, take 220 - .7 (age)
**To figure out max heart rate, take 220 - .7 (age)
Macalester Tennis Winter Break Week 2 Dec. 28th Day 1
Day 2
Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back Plyos Lunge Jump into AH Lunge Jump Split Jump
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
3 x 4 ea 3 x 4 ea 3 x 4 ea
Dynamic Warm-Up Agility Pro Agility (Choose Routine) x 2 ea way W Drill (Choose Routine) x 2 ea way
Plyos Vertical Jump 3x5 Bound 3x5 Lateral Bound for Distance3 x 5 ea leg
Conditioning 25 min run or bike @ 75% Max Heart Rate**
Conditioning 25 min run or bike @ 75% Max Heart Rate**
**To figure out max heart rate, take 220 - .7 (age)
**To figure out max heart rate, take 220 - .7 (age)
Macalester Tennis Winter Break Week 3 Jan. 4th Day 1
Day 2
Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back Plyos Lunge Jump into AH Lunge Jump Split Jump
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
3 x 4 ea 3 x 4 ea 3 x 4 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos Vertical Jump into AH Bound into AH Lateral Bound into AH
3x5 3x5 3 x 5 ea leg
Conditioning 30 min run or bike @ 75% Max Heart Rate**
Conditioning 30 min run or bike @ 75% Max Heart Rate**
**To figure out max heart rate, take 220 - .7 (age)
**To figure out max heart rate, take 220 - .7 (age)
Macalester Tennis Winter Break Week 4 Jan. 11th Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos (Count number of contacts it takes to reach 20 yards) Bound 3 x 20 yards Triple Jump 3 x 30 yards Lateral Bound 3 x 20 yards
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 3 x 8 Tuck Jump 3x8 Continous Lateral Bound 3 x 8 ea
Conditioning 17s x 2 (1:4 work to rest)
Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 2 x 2
Macalester Tennis Winter Break Week 5 Jan. 18th Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
Plyos (Count number of contacts it takes to reach 20 yards) Bound 3 x 20 yards Triple Jump 3 x 30 yards Lateral Bound 3 x 20 yards
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 3 x 8 Tuck Jump 3x8 Continous Lateral Bound 3 x 8 ea Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 2 x 3
Macalester Tennis Winter Break Week 6 Jan. 25th Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
2 x 3 ea 2 x 3 ea 2 x 3 ea 2 x 3 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 2 ea way Box Drill Drill (Choose Routine) x 2 ea way
Plyos (Count number of contacts it takes to reach 20 yards) Bound 3 x 20 yards Triple Jump 3 x 30 yards Lateral Bound 3 x 20 yards
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 3 x 8 Tuck Jump 3x8 Continous Lateral Bound 3 x 8 ea
Conditioning 17s x 3 (1:2 work to rest)
Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 3 x 3
Macalester Tennis Winter Break Week 7 Feb. 1st Day 1 Dynamic Warm-Up Agility Run into Lateral Bound Run into 45 Degree Bound Run into 180 cut back Run into 45 cut back
Day 2
1 x 3 ea 1 x 3 ea 1 x 3 ea 1 x 3 ea
Dynamic Warm-Up Agility T Drill (Choose Routine) x 1 ea way Box Drill Drill (Choose Routine) x 1 ea way
Plyos (Count number of contacts it takes to reach 20 yards) Bound 2 x 20 yards Triple Jump 2 x 30 yards Lateral Bound 2 x 20 yards
Plyos (Emphasize short contact time on the ground) Continous Vertical Jump 1 x 8 Tuck Jump 1x8 Continous Lateral Bound 1 x 8 ea
Conditioning 17s x 2 (1:2 work to rest)
Conditioning 1:3 bwt reps & 3:00 rest bwt sets 5,10,15,20 Sprint Ladder 1 x 3
