Conditioning

Breathing

• Nose inhale, mouth exhale 1 min.

Dynamic warm-up

• Jog around court 2X

• Knee high from baseline to net - up and back

• Butt kick from baseline to net - up and back

• Monster walk - up and back

• High knee - up and back

• Criss cross - up and back

Squats

• Squats - 10 each, 2X

• Squats jump - 10 each, 1X

• Squats high medium and low 10 each, 1X

Footwork

• Toe touch 20 each, 1X

• Toe touch moving forward 10 yards, 1X

• Toe touch backwards 10 yards, 1X

• Agility ladder, start with right foot 1X

• Agility ladder, start with left foot 1X

Split step

• 10 Split steps

• Shoulder, wide, wider split step 10 each 1X

Running

• Stutter step to sprint 3 times in a 10 yard distance 1X

• Knee high quickly 1X

• Sprint back and fourth 1X

• Backward run 1X

• Backward, halfway shift to forward 1X

• Lunge walk rotate towards forward knee with arms crossed 10 yards, 1X

• Reverse lunge walk 10 yards 1X

• Side lunge 10 yards 1X

• Split step sprint forward three times in a 10 yards, 1X

  • Split step sprint right leg load 3X in a 10 yards, 1X

  • Split step sprint left leg load 3X in a 10 yards, 1X

Balance

• Single leg balance, left and right leg 10 each 1X

• Single leg sit down, left leg and right leg 5 each 1X

Yoga to come