JUNIOR PROGRAM: INTERMEDIATE 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: INTERMEDIATE 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. Knee/Bench Push-ups 2 x 10 - 12  
2. Bench Steps 2 X 12 - 24 Dumbbell or Powerball
3. Modified Walkovers 2 x 8  
4. Box Squat 2 x 8  
 
Perform 1 set of #1 - #4, then repeat once or twice so that upper and lower body exercises are alternating
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Standing Rows 2 x 10 - 12 Stretch Cord or Cable
2. Lunges 2 x 8 - 12  
3. Dumbbell Flyes or Presses 2 x 8 - 12 Dumbbell or Powerball
 
Perform 1 set of #1 - #3, then repeat once or twice so that upper and lower body exercises are alternating
 
EXERCISE OR DRILL SETS X REPS TYPE OF RESISTANCE
1. Inverted Flyes 2 x 8 - 12 Stretch Cord, Cable, Dumbbell or Powerball
2. 3-way Calf Raises 2 x 6 - 8 each way Dumbbell or Powerball
3. Alternating Front Raises 2 x 8 - 12 Stretch Cord, Cable or Dumbbell
 
Stretching / Flexibility Exercises
 

JUNIOR PROGRAM: INTERMEDIATE 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.

Exercises

1. Standing Medicine Ball throws 20 each of Forehands, Backhands and Overhead Throws with a Bounce
2. Cones-Side shuffle/Sprint (For 3 sprints, use 7 cones) Repeat 2 x each way with :30 - :45 rest between
3. Racquet catch Repeat 6 - 8 x with :20 rest between
4. Partner toss Repeat 4 - 5 x with :15 - :20 rest (or alternate with partner for the rest period)
5. Follow ball Repeat 4 - 5 x with :20 rest between
6. Lateral Cone shuffle 8 cones: Rest :20 Repeat 2 x each way
7. Forward Cone shuffle 8 cones: Rest :20 Repeat 2 x each way
8. Side shuffle to ball catch Repeat 4 - 5 x; rest :20 between each
9. Hex Drill On 2 feet: 3 x each way; Rest :20 Repeat 3 x On 1 foot: 2 x each direction, each foot
10. Circle Cone 3 - 4 cones; Repeat 2 - 3 x each way; Rest :15 - :20 between
11. Mini-hurdles Whole pattern forwards and sideways; Rest :45 Repeat each 2 x