die: 4, 6, 8, 9, 10, 12, 20 ---- on court circuit training ========================= run a court sprint (length of court, back -> front -> back) then one of the following, for XX seconds, or repeat XX times :- push-ups abs crunch - legs cycling to opposite elbow 'pointer' - on all 4's opposite arm/leg raise and hold back leg kicks - on your back, hands/feet on floor, kick alternate leg up squast thrust - with 'jump' on each thrust plank - front, sides, rolling sides box jumps - squat down and jump up to put feet on a raised platform, about knee height side step bouncing - sideways drop off a step, bounce back onto step quickly, mostly outside leg standing squat - slow squat wall squat hold - back against wall, knees at right-angle single leg lunge - from standing, lunge forward onto one leg, keeping back straight up, or reaching for a target with recket -- youtube http://www.youtube.com/user/charliejames1975 charliejames1975 www.bodyrock.tv --------------------------------------------------------------- leg strength ============ lunges - both legs static - stay in position for 15, 30, 45... seconds 30 = good 60 = v.good 120 = excellent jump lunge jump up and swap legs minimal hold in lunge can add racket swing to bring balance into the drill ---- squats heals down heals up one leg ---- static jump - across service box explosive hop, soft landing burpee - OPT: with press-up squat / sumo star jumps deep squat, hands by side / spring up lifting arms drop lunge jumps OPT: land on feet between lunges bench jumps 1 to 3 foot high bench, both feet together step ups 1 to 3 foot high bench, one foot at a time, switch feet step up and jump from one foot alternate feet, use opposite arm to leg ---- --------------------------------------------------------------- upper body ========== push-ups hands together, sholder width, wide plank all sides sit-ups knees up, crunch up rotate elbow to opposite knee --------------------------------------------------------------- N x 30 secs (no rest) ===================== 1 set = 6, 8, 10... 1 minute rest between sets, 3 sets * jump split step with midle touch, ghost swing each leg * jump split step no midle touch, ghost swing each leg * plank, lift left arm up to vertical, then down and under body out through right arm * plank, lift right arm up to vertical, then down and under body out through left arm * spider cimbing - hight plank, lifting alternate knees up to elbows * rushian twist with leg extensions - sitting and lean back moving arms around left / right, while extending the opposite leg * burpee with deep squat, exhale on jump up * standing squat sprint - feet shoulder width apart, run on the spot (fast feet), keeping a good squat ---- other stations: * single leg lunge and back up * drop lunge jump, with or without middle touch * jump squast thrust, alternate legs * short situp, crunchie * star jumps * push ups * fast punches, with deep squat * plank * burpee * high knees, running on the spot * deep lunge to high knee lift with opposite arm * skipping / jump rope - can ghost it too * sitting rushian twist * plank, lift and extend arm with opposite leg, hold 2 secs and switch * one footed sideways jumps * but kicks * plank walk up / down the mat * side plank, lift arm, arm down, pressup, switch arms * high pushup, lift knee to each elbow, switch * with weight in hands above head, wide stance, turn to each side and deep lunge bringing weight down to knee * weight in each hand at shoulders, deep lunge, arms out, twist to each side and back to shoulders, jump change legs * weight in each hand, standing squat jumps, pushing weights up ---------------------------------------------------------------