Monday 3 430pm Tuesday 6 730am Wednesday 3 5pm Thursd ay 5 6am 6 7pm Friday 3

Monday 3 430pm tuesday 6 730am wednesday 3 5pm thursd

This preview shows page 14 - 17 out of 21 pages.

Monday 3-4:30pm Tuesday 6-7:30am Wednesday 3-5pm Thursd ay 5-6am, 6-7pm Friday 3-4:30pm Saturday 9-11am Sunday 6pm WEEK 1 WARM UP: High knees (2 minutes) Hip opener (2 minutes) Foam roller for upper WARM UP: High knees (2 minutes) Hip opener (2 minutes) Foam roller for upper WARM UP: High knees (2 minutes) Hip opener (2 minutes) Foam roller for upper Hydro therapy session WARM UP: High knees (2 minutes) Hip opener (2 minutes) Foam roller for upper WARM UP: High knees (2 minutes) Hip opener (2 minutes) Foam roller for upper Physio therapy
Image of page 14
back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) FITNESS TESTING: -Multi-stage test -1 min push up test -Shoulder flexibility test -Standing long jump -20m sprint (3x) -Illinois test -Hand-eye coordinatio n/ hand wall toss Cool down: -Light Jog around the block -Stretching hamstrings, arms, back and legs back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) WORKOUTS : (Light intensity) -Side plank (2 mins) -Bicep curls (10kg 3x10) -Lying triceps extensions (10kg 3x10) -Shrug (10kg 3x15) -10 min rest -Single arm dumbbell row (10kg 3x10) -Dead bug (3x10) -abdominal curl on an exercise (3x15) Cool down: Light Jog around the block -Stretching hamstrings, arms, back and legs back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) WORKOUTS : (Moderate- Vigorous) -Partial squats (15kg 3x15) -Tennis specific lunges (15kg 6 repetitions for right and then left, sets of 3) -Monster walk (15 reps to and back) - Leg press ( 4x10) -15 min rest -Calf raises (3x15) Lunges (3x20) Cool down: - Walk for 2 minutes -Stretching hamstrings, arms, back and legs back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) WORKOUTS : (Light intensity) -Elastic band kick (30 sec intervals and rest 20 sec then repeat 3 times) - Tai Chi (20 mins) - Hamstring curl ( on an exercise ball 3x10) -Rest 10 mins -Swimming ( 2 laps of 25, 30-45 mins) -Stationary bicycle (5 mins) Cool down: - Walk for 2 minutes -Stretching hamstrings, arms, back and legs back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) WORKOUTS : (Moderate- Vigorous) -Rotational chops (3x15) -Russian twists (3x20) -Lat pull down (3x15) -Prone Fly (8kg 3x15) -15 min break -Shoulder punch (8kg 3x15) -Forearm pronation (4kg 3x15) -Forearm supination (4kg 3x15) Cool down: Light Jog around the block -Stretching hamstrings, arms, back and legs WEEK 2 WARM UP: High knees (2 minutes) WARM UP: High knees (2 minutes) WARM UP: High knees (2 minutes) Recrea tional swimmi WARM UP: High knees (2 minutes) WARM UP: High knees (2 minutes) Physioth erapy/m assage
Image of page 15
Hip opener (2 minutes) Foam roller for upper back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) TENNIS DRILLS: -MASTER Volleyer -Alley Rally -20-ball suicide -Five balls or death (30 min each) Cool down: Light Jog around the block -Stretching hamstrings, arms, back and legs Hip opener (2 minutes) Foam roller for upper back (2 minutes) Hamstring stretch (1 min) Arm circles (2 min) WORKOUT: -One legged jump with walkout and plank -Chataranga with lunge and core twist -Rest 10 mins -Pullup variation for tennis players -DB lateral raises on a Bosu ball Cool down: Light Jog around the block -Stretching hamstrings, arms, back and legs Hip opener (2 minutes) Foam roller for upper
Image of page 16
Image of page 17

You've reached the end of your free preview.

Want to read all 21 pages?

  • One '19
  • Mahmoud Saadie

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture