Men's Tennis Anaerobic Condtioning/Agilities

Anaerobic Conditioning/AGILITY

- On anaerobic/agility days, choose one of the following workouts.
- Choose a variety of workouts throughout the summer.
- Be sure to complete a proper warm-up and stretch before conditioning.
- Condition HARD!! Work at getting better each time you condition.

Running

Sprint 300 yards (Rest 2:00)
Repeat 7 more times

2. Sprint 200 yards (Rest 1:00)
Sprint 400 yards (Rest 2:00)
Alternate between 200/400 sprints
Complete 5 of each

3. Sprint 100 yards (Rest :30)
Repeat
Sprint 200 yards (Rest 1:00)
Repeat
Sprint 400 yards (Rest 2:00)
Repeat
Sprint 200 yards (Rest 1:00)
Repeat
Sprint 100 yards (Rest :30)

4. Sprint 40 yards (Rest :20)
Repeat 4 more times
Sprint 20 yards (Rest :10)
Repeat 4 more times
Sprint 40 yards (Rest :20)
Repeat 4 more times
Sprint 20 yards (Rest :10)
Repeat 4 more times
Repeat

5. Sprint 10 yards (Rest :10)
Repeat 19 more times
Sprint 20 yards (Rest :10)
Repeat 19 more times

6. Sprint 100 yards (Rest :30)
Repeat 14 more times

Bike Workouts

1. Sprint 1:00 (Rest 1:30)
Repeat 4 more times
Sprint :10 (Rest :10)
Repeat 9 more times
Sprint :15 (Rest :30)
Repeat 4 more times

2. Sprint :30. (Rest :30)
Repeat 9 more times
Sprint :30 (Rest 1:00)
Repeat 4 more times

3. Sprint :15 (Rest :15)
Repeat 9 more times
Sprint :30 (Rest :30)
repeat 9 more times

4. Sprint over 90 RPM (Max Time)
Rest 1:00
Repeat 9 more times

Precor Workouts

1. Complete 300 strides/2 minutes (Max ramp height and resistance)
Each workout, try to complete one more rep (1 rep = 300 strides/2 min)

Stairmaster Workouts (Set Stairmaster on Manual/Self-Pace program)

1. Sprint 1:00 (Rest 1:30)
Repeat 4 more times
Sprint :10 (Rest :10)
Repeat 9 more times
Sprint :15 (Rest :30Repeat 4 more times

2. Sprint :30 (Rest :30)
Repeat 9 more times
Sprint :30 (Rest 1:00)
Repeat 4 more times

On-Court Conditioning

You will do two reps of each of the following drills.

Court Widths
Run the width of one court, touching each line with your foot. You must get 20 widths in one minute. If you do not get 20, you must go again and get 19 widths in one minute. Subtract one width each time you are unsuccessful in getting the goal number. You must successfully complete two reps. Rest for 90 seconds between reps.

Pro Shuttles
Use the service boxes for this drill. Begin by straddling the center line. You will lateral run to your right or left (change it up) and touch the singles line with you foot. Now run to the other singles line and touch with your foot. Plant and run back through the center service line to finish. You must do two reps with all out effort. Rest 90 seconds between reps.

2 Court Line Touch
You will use two side-by-side courts for this drill. You will start at the doubles court, facing the two courts. You must touch each line on the two courts with your foot and return to the start. The only line you won't touch is the singles line that is two feet in front of you. As you know, your time will depend largely on how much room is between courts. We had 5-6 yards between courts, so our goal times were 1.05, 1.08, 1.11, 1.18,1.25 respectively. If you have a shorter/longer distance between courts find a challenging time on the first day. You must successfully complete 2 reps with 90 seconds rest between each.

3 Court Gasser
You will need three courts side-by-side for this drill. A three court gasser is the width of three tennis courts 4x. You will run down and back, down and back again. Again, the time will vary depending on how much room you have between each court. Our times at school are as follows: 35 seconds, 38 seconds, 40 seconds, 44 seconds, 48 seconds. You must successfully complete two reps in the allotted time before moving on. Touch all lines with your foot.

3 Court Ladder
You will again need three courts side-by-side for this drill. Every rep has a number with a time. The number stands for how many three-court widths you will run on that rep. The first rep is 1 in 8 seconds. That means you will run the width of three courts in 8 seconds. The second rep is 2 in 17 seconds. This means you will run down and back across the three courts in 17 seconds. Touch all lines with your foot. Rest will be twice as long as the goal time (ex.- After you run 1 in 8, your rest time is 16 seconds. After you run 2 in 17, your rest time is 34 seconds). You must successfully complete the entire ladder twice to successfully complete this conditioning workout.

1- 8 seconds
2- 17 seconds
3- 26 seconds
4- 36 seconds
3- 26 seconds
2- 17 seconds
1- 8 seconds

After you successfully complete all seven reps, rest for 5 minutes, before completing your last rep of the day. This drill is listed last because it should be done last!

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