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FALL TRAINING SAMPLE On Court |
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| Light warm-up (2 - 4 minutes): | Ladder drills (10 - 12 different passes) | |
| Cone drill: | Forward and lateral (2 - 3 x each) | |
| Uneven cone drill: | Forward and lateral (2 - 3 x each) | |
| M pattern: | Forward (sprint/back pedal) and Lateral (cross step/side shuffle) ( 3 - 4 x each) | |
| Pick-up Sprints: | x 3 (allow adequate recovery) | |
| Medicin ball throws: | Including forehands, backhands and overhead throws: 20 x each; Optional: runaround FHs, moving lunges, stability ball tosses, seated or kneeling MB throws; close and drop x (4 - 5); Hi-Lo drill (x 4 - 5) | |
| STRENGTH TRAINING: 2 x week (3rd day optional, VERY light weights or a run) | ||
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| Exercise | S X R / 3 - 4 Weeks | Intensity/Speed |
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| Chest* | 3 x 10 | High/Fast |
| Leg Series** | 1 set 2 weeks/2 x 3 - weeks | Very fast |
| 1 leg lower (Core) | 3 x 8 each leg | Slow/Controlled |
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| Exercise | S X R / 3 - 4 Weeks | Intensity/Speed |
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| Chest* | 3 x 10 | High/Fast |
| X-Over Lunges | 3 x 16 alternating | High/Fast |
| Dead Bug | 3 x 12 | Slow/Controlled |
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| Exercise | S X R / 3 - 4 Weeks | Intensity/Speed |
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| Back*** | 3 x 10 | High/Fast |
| Horizontal Leg Pres | 3 x 10 | High/Fast |
| Single Leg Exchanges | 3 x 100 | Slow/Controlled |
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| Exercise | S X R / 3 - 4 Weeks | Intensity/Speed |
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| Shoulder**** (pick 2 each workout) | 3 x 10 | Moderate/Moderate |
| 3-way Calf Raises | 3 x 15 | High/Fast |
| Back Hyperextensions | 3 x 12 | Slow/Controlled |
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| * Chest options: Bench press, DB press, 1 arm DB press, Incline DB press, Flyes ** Pick LIGHT weight: 20 squats, 20 bench step-ups, 20 alternating front lunges, 10 squat jumps as fast as possible *** Seated row, Lat pulldowns, Pull-ups, 1 leg/1 arm standing pulley row **** Side raises, Front raises, Inverted flyes, Upright rows, X-over upright rows STRETCH! |
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