SPEED, AGILITY & FOOTWORK: INTERMEDIATE
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 A + B 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