JUNIOR PROGRAM: ADVANCED CORE TRAINING
Core training may be done 3 - 6 times per week

Exercises

1-Leg Lower: 8x slowly each leg
Dead Bug: Alternating legs x 12 total
1 Leg Side to Side: 10x each side
Single Leg Exchanges: Work up to 100 consecutively, taking breaks as needed
Side Raises: 2 x 12 - 20 each side
Superpersons: 1 x 16 alternating legs, or 1 x 8 both legs
Standing Side Bends: 2 x 12 each side
Seated Medicine Ball Twist: 8 - 15 x each side
 
Also: Pick 3 Each Workout
Seated Medicine Ball Throws: 1 x 12 forward; 1 x 16 alternating sides
Medicine Ball Throws on Knees: 20 Forehand, 20 Backhand, 16 Overhead
Physioball Forehands and Backhands: 10 x each
Physioball Overhead Throws: 1 x 12
Medicine Ball Throws on an unstable surface: 20 each side
Medicine Ball Throws (no release): 20 each side
Powerball Forehands and Backhands: 20 each
 

JUNIOR PROGRAM: ADVANCED STRENGTH TRAINING
Train 2 - 3 times per week; Begin with the warm-up. End with cool-down period of 5 - 10 minutes followed by flexibility exercises. Choose a weight or resistance where the last rep is challenging.

Exercises
Standing Medicine Ball throws: 20 each of Forehands, Backhands and Overhead Throws with a Bounce
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Floor Push-ups or Push-ups on low unstable surface 2 - 3 x 10 - 12 Unstable surface
2. Bench Jumps (Alternating or 1 Leg) 2 - 3 x 24 (alternating) or 12 (single, each leg) Dumbbell or Powerball
3. Walkovers 2 - 3 x 12  
4. Dynamic Box Squat 2 - 3 x 10 - 12 Dumbbell or Powerball
 
Perform 1 set of #1 - #4, then repeat once or twice so that upper and lower body exercises are alternating (Repeat for subsequent groups)
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. 1 Arm Dumbbell Bench Press 2 - 3 x 10 - 12 Stretch Cord or Cable
2. Dynamic Lunges 2 - 3 x 6 each direction Dumbbell or Powerball
3. Standing 1 Arm Row with Rotation 2 - 3 x 8 - 12 Stretch Cord or Cable
4. 1 Leg Squat or Dynamic Box Squat 2 - 3 x 8 - 12 Dumbbell or Powerball
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Standing 1 Arm Inverted Flyes 2 - 3 x 8 - 12 Stretch Cord, Cable, Dumbbell or Powerball
2. Stagger Squat 2 - 3 x 8 each leg forward Dumbbell or Powerball
3. Standing Cross-Over Upright Rows 2 - 3 x 8 - 12 Stretch Cord, Cable or Dumbbell
4. Dynamic Calf Raises 2 - 3 x 8 - 12 each leg Stretch Cord, Cable or Dumbbell
 
Stretching / Flexibility Exercises
 

JUNIOR PROGRAM: ADVANCED SPEED, AGILITY & FOOTWORK TRAINING
Train 2 - 3 times per week; Begin with the warm-up. End with cool-down period of 5 - 10 minutes followed by flexibility exercises. Pick either A or B each workout; do drills marked X every workout. (Example: Monday: Do all drills marked A and X; Wednesday do all drills marked B and X)

Exercises
X. Standing Medicine Ball throws 20 each of Forehands, Backhands and Overhead Throws with a Bounce
A. M pattern - Fwd 1 x each direction; Rest :20 - :30; Repeat 4 x
B. M Pattern -Lateral 1 x each direction; Rest :20 - :30; Repeat 4 x
A. Change-Up B + C 3 - 4 cones or balls each time; Rest :10 - :15; Repeat 3 - 4 x, each direction (forehand and backhand)
X. Gimme 5 4 "gimme's"; Rest :30; Repeat 3 x
A. Lateral Uneven Cone shuffle 8 cones: Rest :20; Repeat 3 - 4 x each way
B. Fwd Uneven Cone shuffle 8 cones: Rest :20; Repeat 3 - 4 x each way
A. Tic Tac Toe Drill 30 contacts of 1 pattern on 2 feet; Rest :30; Repeat on single foot, 15 each foot; Rest 30. Choose 2nd pattern; Repeat. Choose 3rd pattern; Repeat
B. Squiggly Line Drill -2 feet / 1 foot 1 length of rope = 24 foot contacts (over & back); Do 48 contacts (both ways) on 2 feet; and 48 on each foot separately
X. Mini-hurdles Whole pattern forwards and sideways; Rest :40; Repeat 2 x each
X. Changing footwork line drills: Side shuffle / sprint, carioca / sprint, fwd / backpedal Pick 2 per workout. Rest :30; Repeat each 3 x
B. Side Shuffle /Change / Sprint on "GO" Do 4 to "GO" in a row; rest :45; Repeat 2 - 3 x
X. Close & Drop 6 balls; Rest :45; Repeat 3 - 4 x
X. Hi-Hi/Lo-Lo/Hi-Lo Drill 2 x each variation with :30 - :40 rest between each
X. Speed Endurance: Pattern Feeds Choose 1 pattern (5 - 8 shots); Rest :30 - 40; Repeat with new pattern 2 - 3 x.
A. Speed Endurance: Sprint sidelines, jog baselines Repeat 3 - 4 x with :40 rest between
B. Speed Endurance: Double drop drill with racquet Feed 8 - 10 balls; Rest :40; Repeat 3 - 4 x