* Be wise with planning. Don’t train beyond your fitness level to where you are sore/ burnt out by the weekend. Monday: Plyometrics OR Legs - Recovery after training Plyometrics OR Legs - Recovery after training Tuesday: Upperbody - Extra Core - Recovery after training Wednesday: Speed & Agility - Recovery after training Thursday: Cardio - Extra Core - Recovery after training Friday: Practice Match Play - Speed & Agility (but not enough to make you sore) - Recovery after training Saturday: Recovery & journaling after tournament Sunday: Recovery & journaling after tournament

(If you have a Tournament Click Here) Monday: Legs Tuesday: Cardio Wednesday: Upperbody Thursday: Speed & Agility Friday: Plyometrics Saturday: Practice Match Play - Extra Core Sunday: Any activity of your choice - Recovery

10-10-10 Workout (full dynamic warmup + 20 minutes exactly) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 power skips front toe pivots (5 forehands, 5 backhands) butt kicks back toe pivots (5 forehands, 5 backhands) staggered scissor jumps moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) high knees hopsteps (5 forehands, 5 backhands) Round 2 jumping lunges triangle sit ups squats planks with rotation donkey kicks (5 on right side, 5 on left side) oblique crunches (5 on right side, 5 on left side) curtsy lunge to standing side crunch bear crawl toe touches ice skaters toe touch crunches Tabata Workout (full dynamic warmup + 20 minutes exactly) You will need: a timer 2 cones a tennis ball Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Warm Up Round: cross body jumping jacks alternating volley lunges (make sure to split step) high knees over 2 cones toe taps Round 2 jumping lunges knee crunches Round 3 pick up and place downs (alternate legs each round) triangle sit ups Round 4 glute bridges (if doing single leg bridges, alternate legs each round) v-sit Round 5 squat jumps spiderman planks Decreaser Workout (full dynamic warmup + 25 minutes exactly) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) 2 cones Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute or less. Every round, one exercise is taken away. Round 1 high knees over 2 cones with recovering ice skaters (switch sides after 30 seconds) single leg plank (right leg up in the air) donkey kicks (switch sides after 30 seconds) backward lunges with explosive knee drive (switch legs after 30 seconds) forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds toe taps Rest Round 2 2) single leg plank (left leg up in the air) 3) donkey kicks (switch sides after 30 seconds) 4) backward lunges with explosive knee drive (switch legs after 30 seconds) 5) forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6) crossover steps between 2 cones (add a split step before each rep) Rest Round 3 3) donkey kicks (switch sides after 30 seconds) 4) backward lunges with explosive knee drive (switch legs after 30 seconds) 5) forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6) jumping jacks Rest Round 4 4) backward lunges with explosive knee drive (switch legs after 30 seconds) 5) forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6) broad jumps with 3 backwards recovery hops Rest Round 5 5) forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6) mountain climbers No rest, go straight to Round 6 Round 6 6) triple high knees Deck of Cards Workout (full dynamic warmup + approximately 15-20 minutes) You will need: a deck of cards (there are virtual decks of cards online, if you do not have one available) a racquet (if you'd like to use it for the shadow swing footwork patterns) a timer Instructions: The suit on the card tells you what exercise you are doing, and the number on the card tells you how many reps of each exercise you are doing. Complete all 52 cards in the deck as quickly as you can. Workout: Clubs: squats with hip rotation Spades: marching glute bridges Hearts: dead bugs Diamonds: spiderman planks 10s: 10 reps of footwork patterns—5 forehands, 5 backhands (10 of hearts: front toe pivots, 10 of clubs: back toe pivots, 10 of diamonds: moguls, 10 of spades: transfers) Jacks: 10 leg lifts Queens: 10 pick up and place downs (5 on each leg) Kings: 10 jumping lunges Aces: 10 oblique crunches on each side (20 total) Jokers: 1 minute of 1 arm and 1 leg plank on each side (30 seconds of right arm and left leg down plank and 30 seconds of left arm and right leg down plank) Down and Up Workout (full dynamic warmup + approximately 15 minutes) You will need: a timer a tennis ball 2 cones for the 18 splits with crossover steps between 2 cones Instructions: Work your way down from 21 reps to 1 rep of the corresponding exercise. Try to do so as quickly as possible, taking little or no rests in between exercises. Write down your time. Rest as long as necessary, and then repeat the entire workout a second time—in reverse, working from 1 rep to 21 reps of the corresponding exercise—trying to beat your initial time. Remember and write down your best time. Workout: 21 toe taps 20 donkey kicks (10 on each leg) 19 scissor jumps 18 splits with crossover steps between 2 cones 17 leg lifts 16 single leg glue bridges (8 on right leg, 8 on left leg) 15 squats 14 pick up and place downs with a tennis ball (7 on each side) 13 plank jacks 12 jumping lunges 11 split steps over and behind a line 10 ice skaters 9 drop squats with hip alternating rotation 8 crunches 7 calf raises (7 on each leg, 14 total) 6 kneeling step ups 5 lying hip abduction (5 on each leg, 10 total) 4 reverse plank lifts 3 broad jumps (with 3 backwards recovery hops) 2 burpees 1 star jump E.M.O.M. Workout (full dynamic warmup + 20 minutes exactly) You will need: a tennis ball Instructions: Complete the following E.M.O.M. (every minute on the minute) workout, doing the allotted amount of reps of each exercise every minute for 20 minutes. Workout: 20 toe taps 2 squats 2 jumping lunges 4 spiderman planks 1 broad jump 1 star jump Countdown Workout (full dynamic warmup + approximately 10-15 minutes/ repeat if necessary for a good workout) You will need: a timer Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 drop squats 10 leg lifts 10 curtsy lunges with standing side crunches (start with right leg) 10 figure 8 core pattern with a tennis ball (one “8” is one rep) 10 triangle sit ups 9 drop squats 9 leg lifts 9 curtsy lunges with standing side crunches (start with left leg…and continue to alternate which leg you start with each round) 9 figure 8 core pattern with a tennis ball 9 triangle sit ups continue until… 1 drop squat 1 leg lift 1 curtsy lunge with standing side crunch (start with left leg) 1 figure 8 core pattern with a tennis ball 1 triangle sit up Legs

10-10-10 Workout (full dynamic warmup + 20 minutes exactly) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 ice skaters front toe pivots (5 forehands, 5 backhands) butt kicks back toe pivots (5 forehands, 5 backhands) high knees moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) two steps over and behind a line (4 steps is one rep, so 40 steps total) hopsteps (5 forehands, 5 backhands) Round 2 shoulder taps flutter kicks plank jacks heel touches push ups oblique crunches (5 on right side, 5 on left side) bear crawl toe touches toe touch crunches mountain climbers dead bugs Tabata Workout (full dynamic warmup + 20 minutes exactly) You will need: a timer 2 cones a tennis ball Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Warm Up Round: cross body jumping jacks alternating volley lunges (make sure to split) high knees over 2 cones toe taps Round 2 push ups knee crunches Round 3 bear crawls (alternate 4 steps right, left, forward, and backwards of the 20 seconds) russian twists Round 4 mountain climbers triangle sit ups Round 5 spiderman planks v-sit Decreaser Workout (full dynamic warmup + 25 minutes exactly) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) 2 cones Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute or less. Every round, one exercise is taken away. Round 1 super ice skaters (do a normal ice skater and then do a single legged hop on the side that you just landed on) one arm planks with opposite arm rotation (switch sides after 30 seconds) 10 mountain climbers and 1 push up pattern shoulder taps forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds toe taps Rest Round 2 2) one arm planks with opposite arm rotation (switch sides after 30 seconds) 3) 10 mountain climbers and 1 push up pattern 4) shoulder taps 5) forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6) crossover steps between 2 cones (add a split step before each rep) Rest Round 3 3) 10 mountain climbers and 1 push up pattern 4) shoulder taps 5) forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6) jumping jacks Rest Round 4 4) shoulder taps 5) forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6) power skips Rest Round 5 5) forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6) horizontal infinity symbol weaving in between 2 cones No rest, go straight to Round 6 Round 6 6) triple high knees Deck of Cards Workout (full dynamic warmup + approximately 15-20 minutes) You will need: a deck of cards (there are virtual decks of cards online, if you do not have one available) a racquet (if you'd like to use it for the shadow swing footwork patterns) a timer Instructions: The suit on the card tells you what exercise you are doing, and the number on the card tells you how many reps of each exercise you are doing. Complete all 52 cards in the deck as quickly as you can. Workout: Clubs: push ups Spades: bear crawl toe touches Hearts: dead bugs Diamonds: spiderman planks 10s: 10 reps of footwork patterns—5 forehands, 5 backhands (10 of hearts: front toe pivots, 10 of clubs: back toe pivots, 10 of diamonds: moguls, 10 of spades: transfers) Jacks: 10 leg lifts Queens: 10 supermen Kings: 20 mountain climbers Aces: 10 oblique crunches on each side (20 total) Jokers: 1 minute of 1 arm and 1 leg plank on each side (30 seconds of right arm and left leg down plank and 30 seconds of left arm and right leg down plank) Down and Up Workout (full dynamic warmup + approximately 15-20 minutes) You will need: a timer a tennis ball 2 cones for the 18 splits with crossover steps between 2 cones Instructions: Work your way down from 21 reps to 1 rep of the corresponding exercise. Try to do so as quickly as possible, taking little or no rests in between exercises. Write down your time. Rest as long as necessary, and then repeat the entire workout a second time—in reverse, working from 1 rep to 21 reps of the corresponding exercise—trying to beat your initial time. Remember and write down your best time. Workout: 21 toe taps 20 shoulder taps 19 scissor jumps 18 splits with crossover steps between 2 cones 17 leg lifts 16 one arm planks with opposite arm rotation (switch sides after 8 reps) 15 squats 14 bear crawls (7 steps to the right and 7 steps to the left) 13 plank jacks 12 jumping lunges 11 split steps over and behind a line 10 ice skaters 9 drop squats with hip alternating rotation 8 crunches 7 push ups 6 reverse plank lifts 5 lying hip abduction (5 on each leg, 10 total) 4 kneeling step ups 3 burpees 2 broad jumps (with 3 backwards recovery hops) 1 star jump E.M.O.M. Workout (full dynamic warmup + 20 minutes exactly) You will need: a tennis ball Instructions: Complete the following E.M.O.M. (every minute on the minute) workout, doing the allotted amount of reps of each exercise every minute for 20 minutes. Workout: 20 toe taps 2 push ups 2 triangle sit ups 4 spiderman planks 10 mountain climbers 1 star jump Countdown Workout (full dynamic warmup + approximately 10-15 minutes/ repeat if necessary for a good workout) You will need: a timer Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 push ups 10 leg lifts 10 supermen 10 figure 8 core pattern with a tennis ball (one “8” is one rep) 10 bear crawl hand steps (4 steps—over and behind a line—is one rep…so there should be 40 steps total in this round) 9 push ups 9 leg lifts 9 supermen 9 figure 8 core pattern with a tennis ball 9 bear crawl hand steps continue until… 1 push up 1 leg lift 1 superman 1 figure 8 core pattern with a tennis ball 1 bear crawl hand steps

H.I.I.T Workout (full dynamic warmup + 15 minutes exactly) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-6:00 Intensity: 5 Sprint Time: 6:00-6:15 Intensity: 8-10 Recover Time 6:15-7:00 Intensity: 5 Sprint Time: 7:00-7:15 Intensity: 8-10 Recover Time 7:15-8:00 Intensity: 5 Sprint Time: 8:00-8:30 Intensity: 8-10 Recover Time: 8:30-9:30 Intensity: 5 Sprint Time: 9:30-10:00 Intensity: 8-10 Recover Time: 10:00-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down 11:30-15:00 Intensity 5-2 1 Mile Timed Run (full dynamic warmup + hopefully less than 10 minutes) You will need: a timer 1 mile measured out Instructions: Complete a 1 mile timed run. Record your time and continue to try and beat your personal best. 17s Workout (full dynamic warmup + 10-12 minutes) You will need: a tennis court OR an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). a timer Instructions: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute 10-10-10 Workout (full dynamic warmup + 20 minutes exactly) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 mountain climbers front toe pivots (5 forehands, 5 backhands) butt kicks back toe pivots (5 forehands, 5 backhands) high knees moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) crossover steps hopsteps (5 forehands, 5 backhands) Round 2 super ice skaters (do a normal ice skater and then do a single legged hop on the side that you just landed on) jumping jacks horizontal infinity symbol weaving between 2 cones (one infinity symbol is one rep) 2 steps over and behind a line (4 steps is one rep, 40 steps total) squat jumps split and crossover steps between 2 cones power skips split steps with last rep being a tuck jump staggered scissor jumps vertical figure 8 weaving between 2 cones (one figure 8 is one rep)

On (or Off) Court Activities (full dynamic warmup + approximately 10-12 minutes / repeat any or all parts if necessary for a good workout) You will need: a timer a tennis court or 4.5 feet to recreate a tennis alley & space for a 20 yard sprint (you do not need a court to do this workout) Instructions: Perform the following 3 exercise. Rest until you are fully recovered between each exercise, so that you can perform with 100% effort. lateral alley: Start outside the doubles sideline facing the net. Shuffle to get both feet over the singles sideline. Shuffle again to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. Rest until fully recovered. Repeat 2 more times (3 rounds total). forward and backward alley: Start outside the doubles sideline, facing into the court. Run forward to get both feet over the singles sideline. Backpedal to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. Rest until fully recovered. Repeat 2 more times (3 rounds total). 20 yard dashes: The distance from the baseline to the opposite side service line is 20 yards. Sprint this distance 5 times, recording your best time. Varied Start Sprints (full dynamic warmup + approximately 10-15 minutes / repeat any or all parts if necessary for a good workout) You will need: a timer a 15 yard space (if using a tennis court, run from the net just past a baseline) Instructions: Complete sprints, starting from each of the following starting positions. Rest fully in between each sprint so that you can exert your maximum effort each rep. Repeat the sprints until you have completed 3 rounds of each varied starting position (15 sprints total). Starting Positions: split step start forward lunge start with right knee up forward lunge start with left knee up sideways lunge start with right knee up sideways lunge start with left knee up 3 Cone Drills (full dynamic warmup + approximately 15 minutes / repeat any or all parts if necessary for a good workout) You will need: 3 cones a good amount of space, about 10 yards x 5 yards (half a tennis court would work) Instructions: Make sure to warm up well before beginning. Reference the “3 Agility Cone Drills” PDF to setup each drill. Complete each of the drills for the allotted number of reps. Rest as long as necessary in between each rep to perform at 100% effort. Focus on speed and efficient change of direction movements. Side Shuffle—Sprint: 4 reps shuffling to the left, 4 reps shuffling to the right Backpedal—Turn & Sprint: 4 reps turning to the left and sprinting, 4 reps turning to the right and sprinting Sprint—Sprint: 4 reps turning to the right and sprinting, 4 reps turning to the left and sprinting Ladder Sprints (full dynamic warmup + approximately 10-12 minutes / repeat as many times as necessary for a good workout) You will need: a timer 5, 10, and 15 yards measured out Instructions: Warm up well. Complete the following 5/10/15 yard sprints: Sprint 5 yards and then walk back to the start line. Sprint 10 yards and then walk back to the start line. Sprint 15 yards and then walk back to the start line. Repeat this pattern for 3 minutes without rest. After 3 minutes, fully recover and repeat 1-3 times based on fitness level. Spider Drills (full dynamic warmup + approximately 10-15 minutes / repeat as many times as necessary for a good workout) You will need: a tennis court (or an equal amount of space) 5 cones or tennis balls for the spider drill a timer Instructions: Complete the following spider drill three times, focusing on changing direction quickly and efficiently. If you do not have access to a tennis court, you can try to set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 27 feet wide from singles sideline to singles sideline and 18 feet from baseline to center “T.” This is a timed drill. Set a timer or have a partner time you. Place 5 cones on the court in the following spots: 1) where the baseline meets the singles sideline on the deuce side 2) where the service line meets the singles sideline on the deuce side 3) at the center “T” 4) where the service line meets the singles sideline on the ad side 5) where the baseline meets the singles sideline on the ad side Start at the center mark on the baseline, facing the net. Pick up the cone at each station (one at a time) and bring it to the center mark on the baseline until all cones are in one pile at the center mark. Record your time Perform 3 spider drills in total, resting fully in between each round.

Circuit Workout (full dynamic warmup + approximately 20 minutes) You will need: 2 cones to create a “line” for footwork agility drills (if you have an agility ladder, use that instead) a timer Instructions: Warm up very well before this workout. Perform each exercise for the allotted amount of reps or time. Focus on being explosive. Try to rest for 30 seconds in between rounds, but if it is necessary to rest longer to perform at 100% effort, do that. footwork agility: 45 seconds of scissors jumps moving across and over a line plyometric exercise: 5 broad jumps rest footwork agility: 30 seconds single leg sideways hops moving across and over a line (right leg) plyometric exercise: backward lunges with explosive knee drives (5 on each leg) rest footwork agility: 30 seconds single leg sideways hops moving across and over a line (left leg) plyometric exercise: 12 jumping lunges rest footwork agility: 45 seconds fancy feet moving across and over a line plyometric exercise: 5 burpees rest footwork agility: 45 seconds of line taps with backpedal (right leg/ moving forward on a line, touch the line with your right foot going in and out, when you reach the end of the line, backpedal, and resume) plyometric exercise: lunges to ice skater hops (5 on each leg) rest footwork agility: 45 seconds of line taps with backpedal (left leg/ moving forward on a line, touch the line with your left foot going in and out, when you reach the end of the line, backpedal, and resume) plyometric exercise: 10 squat jumps rest footwork agility: 45 seconds of ickey shuffle moving forwards and backwards on a line plyometric exercise: 5 broad jumps footwork: 45 seconds of in and outs moving forwards and backwards on a line plyometric exercise: backward lunges with explosive knee drives (5 on each leg) rest footwork agility: 30 seconds of single leg “L” hops (right leg) plyometric exercise: 12 jumping lunges rest footwork agility: 30 seconds of single leg “L” hops (left leg) plyometric exercise: 5 burpees rest footwork agility: 45 seconds of line jacks moving on a line plyometric exercise: lunges to ice skater hops (5 on each leg) rest footwork agility: 45 seconds zig zag hops moving across and over a line plyometric exercise: 10 squat jumps finished 10-5-10 Workout (full dynamic warmup + 10 minutes exactly) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) Instructions: Complete the following 10-5-10 workout. 10 exercises for 5 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Focus on being explosive. backward lunges with explosive knee drive (right leg) burpees backward lunges with explosive knee drive (left leg) broad jumps lunge to ice skater hops (right leg) squat jumps lunge to ice skater hops (left leg) split steps with the last rep being a knee tuck single leg broad jump (right leg) single leg broad jump (left leg)

5-5-5 Workout (5 minutes exactly) You will need: a timer Instructions: Complete the following 5-5-5 workout. 5 exercises for 5 reps each for 5 minutes straight. Try to repeat the workout as many times as possible within the 5 minutes, without taking any rests. triangle sit ups leg lifts knee crunches oblique crunches (5 on right side and 5 on left side) weaving figure 8s between your legs with a tennis ball (one figure 8 is one rep) Tabata Workout (8 minutes exactly) You will need: a timer Instructions: In this tabata workout, you will complete the following 2 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Rest in between rounds, if necessary. You can replace any of the exercises with another core exercise. Workout: Round 1 spiderman planks bear crawl toe touches Round 2 scissor kicks dead bugs Countdown Workout (approximately 7-10 minutes) You will need: a timer Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 bear crawl hand steps (four steps—over and behind a line—are one rep…so for this round there should be 40 steps total) 10 flutter kicks 10 knee crunches 10 weaving figure 8s between your legs with a tennis ball (one figure 8 is one rep) 10 toe touch crunches 9 bear crawl hand steps 9 flutter kicks 9 knee crunches 9 weaving figure 8s between your legs with a tennis ball 9 toe touch crunches continue until… 1 bear crawl hand steps 1 flutter kick 1 knee crunch 1 weaving figure 8 between your legs with a tennis ball 1 toe touch crunch

Stretching Routine You will need: a timer a ball Instructions: Hold the following stretches for 30 seconds minimum. If tight/sore, hold for longer. You may do all the stretches or just choose ones that would help loosen up where you are tight/sore. Stretches: supine knee hugs on both sides (1 minute minimum total) 90/90s on both sides (1 minute minimum total) figure fours on both sides (1 minute minimum total) supermodels on both sides (1 minute minimum total) lunging hip flexor on both sides (1 minute minimum total) butterfly world’s greatest stretch on both sides (1 minute minimum total) standing figure 8 hamstring with a ball (1 minute minimum total) downward facing dog seated hamstring stretch (if feet are together, 1 minute minimum total/ if stretching one side at a time hold for at least 30 seconds before you switch) book openings on both sides (1 minute minimum total) flamingos on both sides (1 minute minimum total) Foam Roller You will need: a timer a foam roller Instructions: Foam roll for 7-10 minutes. Make sure to hit your calves, hamstrings, glutes, and quads.

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If necessary, replace any workout this week with March 1st’s tabata circuit. Monday, March 8: 10-10-10 (footwork pattern shadow swings and full body strength) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 power skips front toe pivots (5 forehands, 5 backhands) butt kicks back toe pivots (5 forehands, 5 backhands) staggered scissor jumps moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) high knees hopsteps (5 forehands, 5 backhands) Round 2 jumping lunges triangle sit ups squats donkey kicks (5 on right side, 5 on left side) planks with rotation oblique crunches (5 on right side, 5 on left side) bear crawl toe touches leg lifts curtsy lunge to standing side crunch toe touch crunches Tuesday, March 9: On Court Activities (speed & change of direction) You will need: a timer a tennis court or 4.5 feet to recreate a tennis alley & space for a 20 yard sprint (you do not need a court to do this workout) Instructions: Perform the following 3 exercise. Rest until you are fully recovered between each exercise, so that you can perform with 100% effort. lateral alley: Start outside the doubles sideline facing the net. Shuffle to get both feet over the singles sideline. Shuffle again to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stoping. Rest until fully recovered. Repeat 2 more times (3 rounds total). forward and backward alley: Start outside the doubles sideline, facing into the court. Run forward to get both feet over the singles sideline. Backpedal to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. Rest until fully recovered. Repeat 2 more times (3 rounds total). 20 yard dashes: The distance from the baseline to the opposite side service line is 20 yards. Sprint this distance 5 times, recording your best time. Wednesday, March 10: 20 minute Tabata Workout (upper body & core) You will need: a timer 2 cones a tennis ball Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Warm Up Round: cross body jumping jacks (arm swings and crisscross jumps) alternating volley lunges (make sure to split) high knees over 2 cones toe taps Round 2 spiderman planks knee crunches Round 3 side plank (alternate sides each round) flutter kicks Round 4 v-sit dead bugs Round 5 1 push up and 4 spiderman climbers pattern heel touches Thursday, March 11: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-6:00 Intensity: 5 Sprint Time: 6:00-6:15 Intensity: 8-10 Recover Time 6:15-7:00 Intensity: 5 Sprint Time: 7:00-7:15 Intensity: 8-10 Recover Time 7:15-8:00 Intensity: 5 Sprint Time: 8:00-8:30 Intensity: 8-10 Recover Time: 8:30-9:30 Intensity: 5 Sprint Time: 9:30-10:00 Intensity: 8-10 Recover Time: 10:00-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down 11:30-15:00 Intensity 5-2 Friday, March 12: Decreaser Workout (footwork pattern shadow swings, core, & legs) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) 2 cones Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute. Every round, one exercise is taken away. (25 minutes total) Round 1 figure 8s & infinity symbols weaving between 2 cones (change from a horizontal to a vertical movement after 30 seconds) two ice skaters and 1 squat pattern oblique crunches (switch sides after 30 seconds) clock lunges (switch sides after 30 seconds) forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds triple high knees Rest for one minute Round 2 2) two ice skaters and 1 squat pattern 3) oblique crunches (switch sides after 30 seconds) 4) clock lunges (switch sides after 30 seconds) 5) forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6) jumping jacks Rest for one minute Round 3 3) oblique crunches (switch sides after 30 seconds) 4) clock lunges (switch sides after 30 seconds) 5) forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6) crossover steps between 2 cones (add a split step before each rep) Rest for one minute Round 4 4) clock lunges (switch sides after 30 seconds) 5) forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6) broad jumps with 3 backwards recovery hops Rest for one minute Round 5 5) forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6) mountain climbers No rest, go straight to Round 6 Round 6 6) power skips Weekend, March 13 & 14: This weekend, complete the following 3 activities: 1) Varied Start Sprints (speed & an explosive first step) You will need: a timer a 15 yard space (if using a tennis court, run from the net just past a baseline) Instructions: Complete 5 sprints, starting from each of the following starting positions. Rest fully in between each sprint so that you can exert your maximum effort each rep. Repeat the sprints until you have completed 3 rounds of each varied starting position (15 sprints total). Make sure you warm up well before this workout. After your dynamic warmup, do a quick blackjack with jumping jacks and toe taps to ensure you are fully warm. 20 reps of high knees, 1 rep of butt kicks 19 reps of high knees, 2 reps of butt kicks Continue until… 1 rep of high knees, 20 reps of butt kicks Starting Positions: split step start forward lunge start with right knee up forward lunge start with left knee up sideways lunge start with right knee up sideways lunge start with left knee up 2) Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 3/5, 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition. 3) Stretching (recovery) You will need: - a timer Instructions: Complete the following stretches for 30 seconds minimum. If tight/sore, hold for longer. Stretches: world’s greatest stretch on both sides (1 minute minimum total) book openings on both sides (1 minute minimum total) figure fours on both sides (1 minute minimum total) supermodels on both sides (1 minute minimum total) butterfly 90/90s on both sides (1 minute minimum total) supine knee hugs on both sides (1 minute minimum total) standing figure 8 hamstring with a ball (1 minute minimum total)

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If necessary, replace any workout this week with February 22nd’s E.M.O.M. workout. Monday, March 1: Tabata Workout with a Group Game (legs & core) You will need: a timer 2 cones for the warm up round a tennis ball Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Warm Up Round: During this round, instead of rests, add stretches. “infinites” between two cones mountain climbers “8s” between two cones high knees over 2 cones Round 2 kneeling step ups bear crawls with squat jumps Round 3 super ice skaters side planks with rotation (alternate sides each round) Round 4 pick up place downs reverse planks lifts Round 5 backwards lunge with knee drive (alternate sides each round) plank ups Tuesday, March 2: 3 Cone Drills (agility) You will need: 3 cones a good amount of space, about 10 yards x 5 yards (half a tennis court would work) Instructions: Make sure to warm up well before beginning. Reference the “3 Agility Cone Drills” PDF to setup each drill. Complete each of the drills for the allotted number of reps. Focus on speed and efficient change of direction movements. Side Shuffle—Sprint: 4 reps shuffling to the left, 4 reps shuffling to the right Backpedal—Turn & Sprint: 4 reps turning to the left and sprinting, 4 reps turning to the right and sprinting Sprint—Sprint: 4 reps turning to the right and sprinting, 4 reps turning to the left and sprinting Wednesday, March 3: 10-10-10 (footwork pattern shadow swings, upperbody, & core) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 (warmup & footwork patterns) power skips front toe pivots (5 forehands, 5 backhands) butt kicks back toe pivots (5 forehands, 5 backhands) staggered scissor jumps moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) high knees hopsteps (5 forehands, 5 backhands) Round 2 (upperbody & core) mountain climbers knee crunches push ups dead bugs supermen oblique crunches (5 on right side, 5 on left side) bear crawl hand steps (over and behind a line = 1 rep) triangle sit ups spiderman planks toe touch crunches Thursday, March 4: Mile or 17s (endurance) You will need: a timer 1 mile measured out or a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Run one mile or Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. 17s Workout: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute Friday, March 5: Down and Up (full body workout) You will need: a timer a tennis ball 2 cones for the 18 splits with crossover steps between 2 cones Instructions: Work your way down from 21 reps to 1 rep of the corresponding exercise.Try to do so as quickly as possible, taking little or no rests in between exercises. Write down your time. Rest as long as necessary, and then repeat the entire workout a second time—in reverse, working from 1 rep to 21 reps of the corresponding exercise—trying to beat your initial time. Remember and write down your best time. Workout: 21 toe taps 20 donkey kicks (10 on each leg) 19 scissor jumps 18 splits with crossover steps between 2 cones 17 leg lifts 16 single leg glue bridges (8 on right leg, 8 on left leg) 15 squats 14 pick up and place downs with a tennis ball (7 on each side) 13 plank jacks 12 jumping lunges 11 split steps over and behind a line 10 ice skaters 9 drop squats with hip alternating rotation 8 crunches 7 calf raises (7 on each leg, 14 total) 6 kneeling step ups 5 lying hip abduction (5 on each leg, 10 total) 4 reverse plank lifts 3 broad jumps (with 3 backwards recovery hops) 2 burpees 1 star jump Weekend, March 6 & 7: This weekend, complete the following 3 activities: 1) Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-6:00 Intensity: 5 Sprint Time: 6:00-6:15 Intensity: 8-10 Recover Time 6:15-7:00 Intensity: 5 Sprint Time: 7:00-7:15 Intensity: 8-10 Recover Time 7:15-8:00 Intensity: 5 Sprint Time: 8:00-8:30 Intensity: 8-10 Recover Time: 8:30-9:30 Intensity: 5 Sprint Time: 9:30-10:00 Intensity: 8-10 Recover Time: 10:00-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down 11:30-15:00 Intensity 5-2 2) Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 3/5, 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition. 3) Stretching (recovery) You will need: - a timer Instructions: Complete the following stretches for 30 seconds minimum. If tight/sore, hold for longer. Stretches: world’s greatest stretch on both sides (1 minute minimum total) book openings on both sides (1 minute minimum total) figure fours on both sides (1 minute minimum total) supermodels on both sides (1 minute minimum total) butterfly 90/90s on both sides (1 minute minimum total) supine knee hugs on both sides (1 minute minimum total) standing figure 8 hamstring with a ball (1 minute minimum total)

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If necessary, replace any workout this week with February 19th’s 10-10-10 Workouts. Monday, February 22: E.M.O.M. Workout (full body workout) You will need: a tennis ball Instructions: Complete the following E.M.O.M. (every minute on the minute) workout, doing the allotted amount of reps of each exercise every minute for 20 minutes. Workout: 20 toe taps 2 push ups 10 split steps (last rep is a tuck jump) 2 squats 1 broad jump 1 star jump Tuesday, February 23: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-6:00 Intensity: 5 Sprint Time: 6:00-6:15 Intensity: 8-10 Recover Time 6:15-7:00 Intensity: 5 Sprint Time: 7:00-7:15 Intensity: 8-10 Recover Time 7:15-8:00 Intensity: 5 Sprint Time: 8:00-8:30 Intensity: 8-10 Recover Time: 8:30-9:30 Intensity: 5 Sprint Time: 9:30-10:00 Intensity: 8-10 Recover Time: 10:00-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down 11:30-15:00 Intensity 5-2 Wednesday, February 24: Countdown Workout (upperbody & core) You will need: a timer Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 plank jacks 10 leg lifts 10 push ups 10 spiderman planks 10 knee crunches 9 plank jacks 9 leg lifts 9 push ups 9 spiderman planks 9 knee crunches continue until… 1 plank jack 1 leg lift 1 push up 1 spiderman plank 1 knee crunch Thursday, February 25: Ladder Sprints (speed) You will need: a timer 5, 10, and 15 yards measured out Instructions: Warm up well. After completing a full dynamic warmup, do the following Blackjack with jumping jacks and crossover steps to ensure you are fully warm. Blackjack: 20 reps of jumping jacks, 1 rep of a crossover step 19 reps of jumping jacks, 2 reps of crossover steps Continue until… 1 rep of jumping jacks, 20 reps of crossover steps Complete the following 5/10/15 yard sprints: Sprint 5 yards and then walk back to the start line. Sprint 10 yards and then walk back to the start line. Sprint 15 yards and then walk back to the start line. Repeat this pattern for 3 minutes without rest. After 3 minutes, fully recover and repeat 1-3 times based on fitness level. Friday, February 26: Decreaser Workout (footwork pattern shadow swings & full body strength) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) 2 cones Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute or less. Every round, one exercise is taken away. Round 1 4 spiderman climbers with 10 shoulder taps pattern high knees over 2 cones with recovering ice skaters (switch sides after 30 seconds) pick up place downs (switch sides after 30 seconds) left side plank forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds toe taps Rest Round 2 2)   high knees over 2 cones with recovering ice skaters (switch sides after 30 seconds) 3)   pick up place downs (switch sides after 30 seconds) 4)   right side plank 5)   forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6)   crossover steps between 2 cones (add a split step before each rep) Rest Round 3 3)   pick up place downs (switch sides after 30 seconds) 4)   single leg plank (right leg up) 5)   forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6)   jumping jacks Rest Round 4 4)   single leg plank (left leg up) 5)   forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6)   broad jumps with 3 backwards recovery hops Rest Round 5 5)   forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6)  mountain climbers No rest, go straight to Round 6 Round 6 6) triple high knees Weekend, February 27 & 28: This weekend, complete the following 2 activities: 1) Varied Start Sprints (speed & an explosive first step) You will need: a timer a 15 yard space (if using a tennis court, run from the net just past a baseline) Instructions: Complete 5 sprints, starting from each of the following starting positions. Rest fully in between each sprint so that you can exert your maximum effort each rep. Repeat the sprints until you have completed 3 rounds of each varied starting position (15 sprints total). Make sure you warm up well before this workout. After your dynamic warmup, do a quick blackjack with jumping jacks and toe taps to ensure you are fully warm. 20 reps of high knees, 1 rep of butt kicks 19 reps of high knees, 2 reps of butt kicks Continue until… 1 rep of high knees, 20 reps of butt kicks Starting Positions: split step start forward lunge start with right knee up forward lunge start with left knee up sideways lunge start with right knee up sideways lunge start with left knee up 2) Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition.

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If necessary, replace any workout this week with February 10th’s Deck of Cards workout. Monday, February 15: Group Game (full body workout) Today, we are playing a group game on Zoom that involves the following Countdown workout. If you are not able to join the group game, complete the following workout instead. You will need: a timer two cones Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 squats with hip rotation 10 triangle sit ups 10 jumping lunges with side hop 10 push ups 10 figure 8s between 2 cones 9 squats with hip rotation 9 triangle sit ups 9 jumping lunges with side hop 9 push ups 9 figure 8s between 2 cones continue until… 1 squats with hip rotation 1 triangle sit ups 1 jumping lunges with side hop 1 push ups 1 figure 8 between 2 cones Tuesday, February 16: Mile or 17s (endurance) You will need: a timer 1 mile measured out or a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Run one mile or Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. 17s Workout: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute Wednesday February 17: 20 minute Tabata Workout (upper body & core) You will need: a timer 2 cones for the warm up round a tennis ball Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Warm Up Round: cross body jumping jacks (arm swings and crisscross jumps) alternating volley lunges high knees over 2 cones mountain climbers Round 2 shoulder taps figure 8 core with a tennis ball Round 3 side plank (alternate sides each round) bear crawl hand steps Round 4 plank jacks dead bugs Round 5 scissor kicks toe touch crunches Thursday, February 18: On Court Activities (speed & change of direction) You will need: a timer a tennis court or 4.5 feet to recreate a tennis alley & space for a 20 yard sprint (you do not need a court to do this workout) Instructions: Perform the following 3 exercise. Rest until you are fully recovered between each exercise, so that you can perform with 100% effort. lateral alley: Start outside the doubles sideline facing the net. Shuffle to get both feet over the singles sideline. Shuffle again to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stoping. Rest until fully recovered. Repeat 2 more times (3 rounds total). forward and backward alley: Start outside the doubles sideline, facing into the court. Run forward to get both feet over the singles sideline. Backpedal to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. Rest until fully recovered. Repeat 2 more times (3 rounds total). 20 yard dashes: The distance from the baseline to the opposite side service line is 20 yards. Sprint this distance 5 times, recording your best time. Friday, February 19: 10-10-10 (footwork pattern shadow swings, legs, & core) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) a tennis ball for pick up and place downs in Round 2 Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 (cardio & footwork patterns) ice skaters front toe pivots (5 forehands, 5 backhands) split steps in place back toe pivots (5 forehands, 5 backhands) staggered scissor jumps moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) triple high knees hopsteps (5 forehands, 5 backhands) Round 2 (legs & core) pick up and place downs (5 on right leg, 5 on left leg) knee crunches calf raises (5 on right leg, 5 on left leg) leg lifts backward lunges with knee drive (5 on right leg, 5 on left leg) oblique crunches (5 on right side, 5 on left side) straight leg donkey kicks (5 on right leg, 5 on left leg) flutter kicks squats plank hip twists Weekend, February 20 & 21: This weekend, complete the following two tasks: Down and Up (full body workout) You will need: a timer a tennis ball Instructions: Work your way down from 21 reps to 1 rep of the corresponding exercise.Try to do so as quickly as possible, taking little or no rests in between exercises. Write down your time. Rest as long as necessary, and then repeat the entire workout a second time—in reverse, working from 1 rep to 21 reps of the corresponding exercise—trying to beat your initial time. Remember and write down your best time. Workout: 21 toe taps 20 jumping jacks 19 scissor jumps 18 power skips 17 butt kicks 16 single leg glue bridges (8 on right leg, 8 on left leg) 15 squats 14 pick up and place downs with a tennis ball (7 on each side) 13 knee crunches 12 spiderman planks 11 split steps over and behind a line 10 super ice skater jumps (ice skater with a hop up) 9 squat jumps 8 triangle sit ups 7 jumping lunges 6 reverse plank lifts 5 bear crawl hand steps over and behind a line 4 star jumps 3 10 mountain climbers and 1 push up pattern (complete pattern until you have done 3 pushups total) 2 burpees 1 minute plank 2) 3 Spider Drills You will need: a tennis court (or an equal amount of space) 5 cones or tennis balls for the spider drill a timer Instructions: Complete the following spider drill three times, focusing on changing direction quickly and efficiently. If you do not have access to a tennis court, you can try to set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 27 feet wide from singles sideline to singles sideline and 18 feet from baseline to center “T.” This is a timed drill. Set a timer or have a partner time you. Place 5 cones on the court in the following spots: 1) where the baseline meets the singles sideline on the deuce side 2) where the service line meets the singles sideline on the deuce side 3) at the center “T” 4) where the service line meets the singles sideline on the ad side 5) where the baseline meets the singles sideline on the ad side Start at the center mark on the baseline, facing the net. Pick up the cone at each station (one at a time) and bring it to the center mark on the baseline until all cones are in one pile at the center mark. Record your time Perform 3 spider drills in total, resting fully in between each round.

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If necessary, replace any workout this week with February 1st’s Tabata Workout. Monday, February 8: Decreaser Workout (footwork pattern shadow swings & full body strength) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) 2 cones Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute or less. Every round, one exercise is taken away. Round 1 high knees over 2 cones with recovering ice skaters (switch sides after 30 seconds) side plank with hip abduction (switch sides after 30 seconds) kneeling step ups for 30 seconds/ plank side touch for 30 seconds marching glute bridges for 30 seconds/ leg lifts for 30 seconds forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds toe taps Rest Round 2 2)   side plank with hip abduction (switch sides after 30 seconds) 3)   kneeling step ups for 30 seconds/ plank side touch for 30 seconds 4)   marching glute bridges for 30 seconds/ leg lifts for 30 seconds 5)   forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6)   jumping jacks Rest Round 3 3)   kneeling step ups for 30 seconds/ plank side touch for 30 seconds 4)   marching glute bridges for 30 seconds/ leg lifts for 30 seconds 5)   forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6)   crossover steps between 2 cones (add a split step before each rep) Rest Round 4 4)   marching glute bridges for 30 seconds/ leg lifts for 30 seconds 5)   forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6)   broad jumps with 3 backwards recovery hops Rest Round 5 5)   forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6)  mountain climbers with 6 spiderman climbers pattern No rest, go straight to Round 6 Round 6 6) shadow swings on call Tuesday, February 9: 3 Cone Drills (agility) You will need: 3 cones a good amount of space, about 10 yards x 5 yards (half a tennis court would work) Instructions: Make sure to warm up well before beginning. Reference the “3 Agility Cone Drills” PDF to setup each drill. Complete each of the drills for the allotted number of reps. Focus on speed and efficient change of direction movements. Side Shuffle—Sprint: 4 reps shuffling to the left, 4 reps shuffling to the right Backpedal—Turn & Sprint: 4 reps turning to the left and sprinting, 4 reps turning to the right and sprinting Sprint—Sprint: 4 reps turning to the right and sprinting, 4 reps turning to the left and sprinting Wednesday, February 10: Deck of Cards (shadow swing footwork patterns, upper body, & core) You will need: a deck of cards (there are virtual decks of cards online, if you do not have one available) a racquet (if you'd like to use it for the shadow swing footwork patterns) a timer Instructions: The suit on the card tells you what exercise you are doing, and the number on the card tells you how many reps of each exercise you are doing. Complete all 52 cards in the deck as quickly as you can. Workout: Clubs: triangle sit ups Spades: shoulder taps Hearts: dead bugs Diamonds: spiderman planks 10s: 10 reps of footwork patterns—5 forehands, 5 backhands (10 of hearts: front toe pivots, 10 of clubs: back toe pivots, 10 of diamonds: moguls, 10 of spades: transfers) Jacks: 10 leg lifts Queens: 30 second v sit hold Kings: 5 push ups Aces: 10 oblique crunches of each side (20 total) Jokers: 30 seconds of 1 arm and 1 leg plank on each side (30 seconds of right arm and left leg down plank and 30 seconds of left arm and right leg down plank) Thursday, February 11: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-6:15 Intensity: 5 Sprint Time: 6:15-6:45 Intensity: 8-10 Recover Time 6:45-7:45 Intensity: 5 Sprint Time: 7:45-8:00 Intensity: 8-10 Recover Time 8:00-9:00 Intensity: 5 Sprint Time: 9:00-9:30 Intensity: 8-10 Recover Time: 9:30-10:30 Intensity: 5 Sprint Time: 10:30-10:45 Intensity: 8-10 Recover Time: 10:45-11:45 Intensity: 5 Sprint Time: 11:45-12:15 Intensity: 8-10 Cool Down 12:15-15:00 Intensity 5-2 Friday, February 12: Countdown Workout (legs and core) You will need: a timer two cones Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 squat jumps 10 knee crunches 10 jumping lunges 10 toe touch crunches 10 figure 8s between 2 cones 9 squat jumps 9 knee crunches 9 jumping lunges 9 toe touch crunches 9 figure 8s between 2 cones continue until… 1 squat jump 1 knee crunch 1 jumping lunge 1 toe touch crunch 1 figure 8 between 2 cones Weekend, February 13 & 14: This weekend, complete the following three tasks: Sprints (speed) You will need: a timer 5, 10, and 15 yards measured out Instructions: Warm up well. After completing a full dynamic warmup, do the following Blackjack with jumping jacks and crossover steps to ensure you are fully warm. Blackjack: 20 reps of jumping jacks, 1 rep of a crossover step 19 reps of jumping jacks, 2 reps of crossover steps Continue until… 1 rep of jumping jacks, 20 reps of crossover steps Complete the following 5/10/15 yard sprints: Sprint 5 yards and then walk back to the start line. Sprint 10 yards and then walk back to the start line. Sprint 15 yards and then walk back to the start line. Repeat this pattern for 3 minutes without rest. After 3 minutes, fully recover and repeat 2-4 times based on fitness level. Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 3/5, 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition. 3) Stretching (recovery) You will need: - a timer Instructions: Complete the following stretches for 30 seconds minimum. If tight/sore, hold for longer. Stretches: world’s greatest stretch on both sides (1 minute minimum total) book openings on both sides (1 minute minimum total) figure fours on both sides (1 minute minimum total) supermodels on both sides (1 minute minimum total) butterfly 90/90s on both sides (1 minute minimum total) supine knee hugs on both sides (1 minute minimum total) standing figure 8 hamstring with a ball (1 minute minimum total)

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If necessary, replace this week’s sprints with January 25’s Down and Up workout. Monday, February 1: 20 minute Tabata Workout (full body strength) You will need: a timer three cones Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Warm Up Round: cross body jumping jacks (arm swings and crisscross jumps) alternating volley lunges high knees over 2 cones mountain climbers Round 1: reverse lunge with knee drive (switch between right and left side each round) first step triangles Round 2: push ups with plank ups // supermen fancy feet between 2 cones Round 3: pick up and place downs (switch between right and left side each round) // 2 ice skaters with squat jump pattern three cone reaction Round 4: v sit // 4 shoulder taps and 4 plank jacks pattern figure 8 between two cones Tuesday, February 2: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-6:15 Intensity: 5 Sprint Time: 6:15-6:45 Intensity: 8-10 Recover Time 6:45-7:45 Intensity: 5 Sprint Time: 7:45-8:00 Intensity: 8-10 Recover Time 8:00-9:00 Intensity: 5 Sprint Time: 9:00-9:30 Intensity: 8-10 Recover Time: 9:30-10:30 Intensity: 5 Sprint Time: 10:30-10:45 Intensity: 8-10 Recover Time: 10:45-11:45 Intensity: 5 Sprint Time: 11:45-12:15 Intensity: 8-10 Cool Down 12:15-15:00 Intensity 5-2 Wednesday, February 3: Circuit (core & upperbody) You will need: a timer a tennis ball Instructions: Perform each exercise for 45 seconds, and rest for 15 seconds after each exercise (about 23 minutes total) shoulder taps rest figure 8 core with a tennis ball rest bear crawl (5 steps right, 5 steps left, continue for entire 45 seconds) rest dead bug rest right side plank rest oblique crunch (left elbow to right knee) rest left side plank rest rotational marches rest high plank spiderman climbers rest toe touch crunches rest high plank supermen (elevate right arm and left leg at same time, hold for a second, then alternate) longer rest of 1 minute and 15 seconds shoulder taps rest figure 8 core with a tennis ball rest bear crawl (5 steps right, 5 steps left, continue for entire 45 seconds) rest dead bug rest right side plank rest oblique crunch (right elbow to left knee) rest left side plank rest rotational marches rest high plank spiderman climbers rest toe touch crunches rest high plank supermen (elevate right arm and left leg at same time, hold for a second, then alternate) finished Thursday, February 4: On Court Activities (speed & change of direction) You will need: a timer a tennis court or 4.5 feet to recreate a tennis alley & space for a 20 yard sprint (you do not need a court to do this workout) Instructions: Perform the following 3 exercise. Rest until you are fully recovered between each exercise, so that you can perform with 100% effort. lateral alley: Start outside the doubles sideline facing the net. Shuffle to get both feet over the singles sideline. Shuffle again to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stoping. Rest until fully recovered. Repeat 2 more times (3 rounds total). forward and backward alley: Start outside the doubles sideline, facing into the court. Run forward to get both feet over the singles sideline. Backpedal to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. Rest until fully recovered. Repeat 2 more times (3 rounds total). 20 yard dashes: The distance from the baseline to the opposite side service line is 20 yards. Sprint this distance 5 times, recording your best time. Friday, February 5: Decreaser Workout (footwork pattern shadow swings, core, & plyometrics) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) 2 cones Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute. Every round, one exercise is taken away. (25 minutes total) Round 1 high knees over 2 cones with recovering ice skater squat jumps with alternating hip rotation for 30 seconds/ plank for 30 seconds knee crunches for 30 seconds/ russian twists for 30 seconds jumping lunges for 30 seconds/ bear crawl toe touches for 30 seconds forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds triple high knees Rest for one minute Round 2 2)   squat jumps with alternating hip rotation for 30 seconds/ plank for 30 seconds 3)   knee crunches for 30 seconds/ russian twists for 30 seconds 4)   jumping lunges for 30 seconds/ bear crawl toe touches for 30 seconds 5)   forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6)   jumping jacks Rest for one minute Round 3 3)   knee crunches for 30 seconds/ russian twists for 30 seconds 4)   jumping lunges for 30 seconds/ bear crawl toe touches for 30 seconds 5)   forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6)   crossover steps between 2 cones (add a split step before each rep) Rest for one minute Round 4 4)   jumping lunges for 30 seconds/ bear crawl toe touches for 30 seconds 5)   forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6)   broad jumps with 3 backwards recovery hops Rest for one minute Round 5 5)   forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6)  alternating volley lunges (hold “u” with arm and (imaginary) racquet) No rest, go straight to Round 6 Round 6 6) power skips Weekend of February 6 & 7: Complete the following 2 activities: 1) Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition. 2) 17s workout You will need: a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If you are injured and cannot sprint, replace this week’s sprints with January 18’s Decreaser Workout. *Be wise with the scheduling of tournaments and when you decide to do workouts that may make you especially sore/tired. Monday, January 25: Down and Up (full-body workout) You will need: a timer a tennis ball Instructions: Work your way down from 21 reps to 1 rep of the corresponding exercise.Try to do so as quickly as possible, taking little or no rests in between exercises. Write down your time. Rest as long as necessary, and then repeat the entire workout a second time—in reverse, working from 1 rep to 21 reps of the corresponding exercise—trying to beat your initial time. Remember and write down your best time. Workout: 21 toe taps 20 donkey kicks (10 on each leg) 19 flutter kicks 18 crossover steps 17 russian twists 16 shoulder taps 15 drop squats 14 curtsy lunges with standing side crunch (7 on each side) 13 knee crunches 12 spiderman planks 11 split steps with knee tuck as last rep 10 bear crawl hand steps (two hands over and behind an imaginary line = 1 rep) 9 plank jacks 8 reverse plank lifts 7 toe touch crunches 6 triangle sit ups 5 squat jumps 4 10 mountain climbers and 1 push up pattern (complete pattern until you have done 4 pushups total) 3 burpees 2 star jumps 1 minute plank Tuesday, January 26: Mile or 17s (endurance) You will need: a timer 1 mile measured out or a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Run one mile or Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. 17s Workout: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute Wednesday, January 27: 10-10-10 (footwork pattern shadow swings, legs, & core) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) a tennis ball for pick up and place downs in Round 2 Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 (cardio & footwork patterns) ice skaters front toe pivots (5 forehands, 5 backhands) mountain climbers back toe pivots (5 forehands, 5 backhands) staggered scissor jumps moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) triple high knees hopsteps (5 forehands, 5 backhands) Round 2 (legs & core) pick up and place downs (5 on right leg, 5 on left leg) knee crunches calf raises (5 on right leg, 5 on left leg) dead bugs clock lunges (each round alternate right and left legs) oblique crunches (5 on right side, 5 on left side) straight leg donkey kicks (5 on right leg, 5 on left leg) triangle sit ups glute bridges (5 on right leg, 5 on left leg…if doing single leg bridges, otherwise do 10 double leg bridges) plank hip twists Thursday, January 28: Varied Start Sprints (speed & an explosive first step) You will need: a timer a 15 yard space (if using a tennis court, run from the net just past a baseline) Instructions: Complete 5 sprints, starting from each of the following starting positions. Rest fully in between each sprint so that you can exert your maximum effort each rep. Repeat the sprints until you have completed 3 rounds of each varied starting position (15 sprints total). Make sure you warm up well before this workout. After your dynamic warmup, do a quick blackjack with jumping jacks and toe taps to ensure you are fully warm. 20 reps of jumping jacks, 1 rep of butt kicks 19 reps of jumping jacks, 2 reps of butt kicks Continue until… 1 rep of jumping jacks, 20 reps of butt kicks Starting Positions: split step start forward lunge start with right knee up forward lunge start with left knee up sideways lunge start with right knee up sideways lunge start with left knee up Friday, January 29: Countdown Workout (upperbody & core) You will need: a timer Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 plank jacks 10 leg lifts 10 push ups 10 spiderman planks 10 bear crawl toe touches 9 plank jacks 9 leg lifts 9 push up 9 spiderman planks 9 bear crawl toe touches continue until… 1 plank jack 1 leg lift 1 push up 1 spiderman plank 1 bear crawl toe touch Weekend, January 30 & 31: This weekend, complete the following 2 activities: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:30 Intensity: 8-10 Recover Time: 5:30-7:00 Intensity: 5 Sprint Time: 7:00-7:30 Intensity: 8-10 Recover Time 7:30-9:00 Intensity: 5 Sprint Time: 9:00-9:30 Intensity: 8-10 Recover Time 9:30-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Recover Time: 11:30-12:30 Intensity: 5 Sprint Time: 12:30-13:00 Cool Down Time: 13:00-15:00 Intensity: 5-3 2) Stretching (recovery) You will need: - a timer Instructions: Complete the following stretches for 30 seconds minimum. If tight/sore, hold for longer. Stretches: world’s greatest stretch on both sides (1 minute minimum total) book openings on both sides (1 minute minimum total) figure fours on both sides (1 minute minimum total) supermodels on both sides (1 minute minimum total) butterfly 90/90s on both sides (1 minute minimum total) supine knee hugs on both sides (1 minute minimum total) standing figure 8 hamstring with a ball (1 minute minimum total)

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If you are injured and cannot sprint, replace this week’s sprints with January 11’s Tabata Workout. *Be wise with the scheduling of tournaments and when you decide to do workouts that may make you especially sore/tired. Monday, January 18: Decreaser Workout (full body strength & footwork patterns) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) one tennis ball for toe taps at the end Instructions: Perform every exercise in the round for one minute total, and then rest at the end of each round for one minute. Every round, one exercise is taken away. (25 minutes total) Round 1 plank right leg clock lunges for 30 seconds/ left leg clock lunges for 30 seconds mountain climbers for 30 seconds/ bear crawl hand steps (two hands over and behind a line) for 30 seconds leg lifts for 30 seconds/ triangle sit ups for 30 seconds forehand front toe pivots for 30 seconds/ backhand front toe pivots for 30 seconds jumping jacks Rest for one minute Round 2 2)   right leg clock lunges for 30 seconds/ left leg clock lunges for 30 seconds 3)   mountain climbers for 30 seconds/ bear crawl hand steps (two hands over and behind a       line) for 30 seconds 4)   leg lifts for 30 seconds/ triangle sit ups for 30 seconds 5)   forehand back toe pivots for 30 seconds/ backhand back toe pivots for 30 seconds 6)   squat jumps Rest for one minute Round 3 3)   mountain climbers for 30 seconds/ bear crawl hand steps (two hands over and behind a line) for 30 seconds 4)   leg lifts for 30 seconds/ triangle sit ups for 30 seconds 5)   forehand moguls for 30 seconds/ backhand moguls for 30 seconds 6)   triple high knees Rest for one minute Round 4 4)   leg lifts for 30 seconds/ triangle sit ups for 30 seconds 5)   forehand transfers for 30 seconds/ backhand transfers for 30 seconds 6)   right leg single leg hops for 30 seconds/ left leg single leg hops for 30 seconds Rest for one minute Round 5 5)   forehand hopsteps for 30 seconds/ backhand hopsteps for 30 seconds 6)   broad jumps No rest, go straight to Round 6 Round 6 6)   toe taps Tuesday, January 19: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 3-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-7:00 Intensity: 5 Sprint Time: 7:00-7:20 Intensity: 8-10 Recover Time 7:20-9:00 Intensity: 5 Sprint Time: 9:00-9:30 Intensity: 8-10 Recover Time 9:30-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down Time 11:30-15:00 Intensity: 5-3 Wednesday January 20: 20 minute Tabata Workout (upper body & core) You will need: a timer Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Round 1 (warm up round) crossover steps triple high knees Round 2 shoulder taps v-sit Round 3 bear crawl toe touches plank with side rotation (alternate right and left sides each of the rounds) Round 4 push up with 5 plank jack pattern dead bugs Round 5 spiderman planks penguins/heel touches Thursday, January 21: Mile or 17s (endurance) You will need: a timer 1 mile measured out or a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Run one mile or Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. 17s Workout: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute Friday, January 22: Countdown Workout (legs and core) You will need: a timer two cones Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 squat jumps 10 knee crunches 10 glute bridges (use two legs, rather than single leg bridges) 10 toe touch crunches 10 figure 8s between 2 cones 9 squat jumps 9 knee crunches 9 glute bridges 9 toe touch crunches 9 figure 8s between 2 cones continue until… 1 squat jump 1 knee crunch 1 glute bridge 1 toe touch crunch 1 figure 8 between 2 cones Weekend, January 23 & 24: This weekend, complete the following two tasks: Sprints (speed) You will need: a timer 5, 10, and 15 yards measured out Instructions: Complete the following two sprint drills: 5/10/15 yard sprints: sprint 5 yards and then walk back to the start line, sprint 10 yards and then walk back to the start line, sprint 15 yards and then walk back to the start line, repeat until completed 3 times total (try to take no rest, other than walking back to the start line) 15 yard sprints from different starting points (fully recover in between each sprint) split step start forward lunge start with right knee up forward lunge start with left knee up sideways lunge start with right knee up sideways lunge start with left knee up repeat all 5 of these sprints Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 3/5, 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition.

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If you are injured and cannot sprint, replace this week’s sprints with January 4’s Countdown Workout. *Be wise with the scheduling of tournaments and when you decide to do workouts that may make you especially sore/tired. Monday, January 11: 20 minute Tabata Workout (high intensity interval training) You will need: a timer Instructions: In this tabata workout, you will complete the following 5 rounds of exercise for 4 minutes each (8 rounds of 20 seconds of work and 10 seconds of rest). Workout: Round 1 (warm up round) jumping jacks butt kicks Round 2 marching glute bridges mountain climbers Round 3 curtsy lunges with standing side crunches plank with side rotation (alternate right and left sides) Round 4 push up with 5 plank jack pattern squats Round 5 plank hip dips flutter kicks Tuesday, January 12: On Court Activities (speed & change of direction) You will need: a timer a tennis court or 4.5 feet to recreate a tennis alley, space for a 20 yard sprint, and space to set up a spider drill of similar dimensions (you do not need a court to do this workout) 5 cones or tennis balls for the spider drill Instructions: Perform the following 4 exercises. Rest until you are fully recovered between each exercise, so that you can perform with 100% effort. lateral alley: Start outside the doubles sideline facing the net. Shuffle to get both feet over the singles sideline. Shuffle again to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stoping. forward and backward alley: Start outside the doubles sideline, facing into the court. Run forward to get both feet over the singles sideline. Backpedal to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. 20 yard dashes: The distance from the baseline to the opposite side service line is 20 yards. Sprint this distance 2 times, recording your best time. Spider drill This is a timed drill. Set a timer or have a partner time you. Place 5 cones on the court in the following spots: 1) where the baseline meets the singles sideline on the deuce side 2) where the service line meets the singles sideline on the deuce side 3) at the center “T” 4) where the service line meets the singles sideline on the ad side 5) where the baseline meets the singles sideline on the ad side. If you do not have access to a tennis court, spread cones out roughly equidistant (20 feet) from a designated “home.” Start at the center mark on the baseline, facing the net. Pick up the cone at each station (one at a time) and bring it to the center mark on the baseline until all cones are in one pile at the center mark. Record your time Perform 2 spider drills in total, resting fully in between each round Wednesday, January 13: Down and Up (upperbody and core) You will need: a timer a tennis ball Instructions: Work your way down from 21 reps to 1 rep of the corresponding exercise.Try to do so as quickly as possible, taking little or no rests in between exercises. Write down your time. Rest as long as necessary, and then repeat the entire workout a second time—in reverse, working from 1 rep to 21 reps of the corresponding exercise—trying to beat your initial time. Remember and write down your best time. Workout: 21 toe taps 20 jumping jacks 19 russian twists 18 shoulder taps 17 dead bugs 16 bear crawl toe touches 15 leg lifts 14 supermen 13 knee crunches 12 spiderman planks 11 split steps over and behind a line 10 bear crawl hand steps (two hands over and behind an imaginary line = 1 rep) 9 plank jacks 8 triangle sit ups 7 toe touch crunches 6 reverse plank lifts 5 crunches 4 10 mountain climbers and 1 push up pattern (complete pattern until you have done 4 pushups total) 3 burpees 2 core figure 8s with a ball (1 figure 8 = 1 rep) 1 minute plank Thursday, January 14: Cardio H.I.I.T. (endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 4-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-7:00 Intensity: 5 Sprint Time: 7:00-7:20 Intensity: 8-10 Recover Time 7:20-9:00 Intensity: 5 Sprint Time: 9:00-9:30 Intensity: 8-10 Recover Time 9:30-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down Time 11:30-15:00 Intensity: 5-3 Friday, January 15: Every Minute on the Minute (EMOM) (full body workout) You will need: a timer Instructions: Set your timer for 18 minutes. Complete EMOM 1 for 6 minutes. Complete EMOM 2 for 6 minutes. Complete EMOM 3 for 6 minutes. Workout: EMOM 1 even minutes: 15 drop squats and 5 pushups odd minutes: 6 burpees EMOM 2 even minutes: 20 spiderman planks and 10 jumping lunges odd minutes: 150 toe taps EMOM 3 even minutes: 14 power skips and 20 dead bugs odd minutes: 10 rounds of 2 ice skaters with knee tuck Weekend, January 16 & 17: Instructions: Perform the following 2 activities over the course of the weekend: 1) Mile Run (endurance) You will need: a timer 1 mile measured out Instructions: Complete a 1 mile timed run (try to beat your best personal time). 2) Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 3/5, 5/7 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition.

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If you are injured and cannot sprint, replace this week’s sprints with December 28th’s 10-10-10 workouts or 12 minutes of H.I.I.T. *Be wise with the scheduling of tournaments and when you decide to do workouts that may make you especially sore/tired. Monday, January 4: Countdown Workout (full body) You will need: a timer two cones Instructions: Make your way from 10 reps of each of the 5 exercises to 1 rep of each of the 5 exercises as quickly as possible. Workout: 10 squat jumps 10 push ups 10 knee crunches 10 plank jacks 10 figure 8s between 2 cones 9 squat jumps 9 push ups 9 knee crunches 9 plank jacks 9 figure 8s between 2 cones continue until… 1 squat jump 1 push up 1 knee crunch 1 plank jack 1 figure 8 between 2 cones Tuesday, January 5: Mile or 17s (endurance) You will need: a timer 1 mile measured out or a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Run one mile or Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. 17s Workout: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 4 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute Wednesday, January 6: Deck of Cards (shadow swing footwork patterns, upper body, & core) You will need: a deck of cards (there are virtual decks of cards online, if you do not have one available) a racquet (if you'd like to use it for the shadow swing footwork patterns) a timer Instructions: The suit on the card tells you what exercise you are doing, and the number on the card tells you how many reps of each exercise you are doing. Complete all 52 cards in the deck as quickly as you can. Workout: Clubs: shoulder taps (one rep is a tap on the right and left shoulder) Spades: toe touch crunches Hearts: supermen Diamonds: spiderman planks 10s: 10 reps of footwork patterns—5 forehands, 5 backhands (10 of hearts: front toe pivots, 10 of clubs: back toe pivots, 10 of diamonds: moguls, 10 of spades: transfers) Jacks: 10 push ups Queens: 20 heel touches Kings: 10 spiderman climbers Aces: 10 triangle sit ups Jokers: 5 burpees Thursday, January 7: On Court Activities (change of direction & speed) You will need: a timer a tennis court or 4.5 feet to recreate a tennis alley & space for a 20 yard sprint (you do not need a court to do this workout) Instructions: Perform the following 3 exercise. Rest until you are fully recovered between each exercise, so that you can perform with 100% effort. lateral alley: Start outside the doubles sideline facing the net. Shuffle to get both feet over the singles sideline. Shuffle again to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stoping. Rest until fully recovered. Repeat for another 30 seconds. forward and backward alley: Start outside the doubles sideline, facing into the court. Run forward to get both feet over the singles sideline. Backpedal to return both feet over the doubles sideline. Repeat this pattern for 30 seconds without stopping. Rest until fully recovered. Repeat for another 30 seconds. 20 yard dashes: The distance from the baseline to the opposite side service line is 20 yards. Sprint this distance 5 times, recording your best time. Friday, January 8: Line Footwork (agility) You will need: 2 cones to create a “line” for footwork agility drills a timer Instructions: Perform each of the footwork agility patterns for the allotted amount of time. If necessary, rest between each pattern so that you can perform each rep at 100% effort. Once all the patterns are completed, rest until fully recovered and then repeat all the patterns again. Workout: Make sure you warm up well before this workout. After your dynamic warmup, do a quick blackjack with jumping jacks and toe taps to ensure you are fully warm. 20 reps of jumping jacks, 1 rep of toe taps 19 reps of jumping jacks, 2 reps of toe taps Continue until… 1 rep of jumping jacks, 20 reps of toe taps Footwork Agility Patterns: 30 seconds of lateral scissors moving across the line 30 seconds of single leg sideways hops moving forward and backward on the line (right leg) 30 seconds of single leg sideways hops moving forward and backward on the line (left leg) 30 seconds of fancy feet moving laterally on the line 30 seconds of line taps with backpedal (right leg) 30 seconds of line taps with backpedal (left leg) 30 seconds of icky shuffle moving forward and backward on the line 30 seconds of in and outs moving forward and backward on the line 30 seconds of single leg “L” hops (right leg) 30 seconds of single leg “L” hops (left leg) 30 seconds of line jacks moving forward and backward on the line Weekend, January 9 & 10: This weekend, complete the following 2 activities: Sprints (speed) You will need: a timer 5, 10, and 15 yards measured out Instructions: Complete the following two sprint drills: 5/10/15 yard sprints: sprint 5 yards and then walk back to the start line, sprint 10 yards and then walk back to the start line, sprint 15 yards and then walk back to the start line, repeat until completed 3 times total (try to take no rest, other than walking back to the start line) 15 yard sprints from different starting points (fully recover in between each sprint) split step start forward lunge start with right knee up forward lunge start with left knee up sideways lunge start with right knee up sideways lunge start with left knee up repeat all 5 of these sprints Point Play You will need: an opponent Instructions: Play the best out of 2/3 tiebreakers or sets, or 3/5 games. Record your score and 2 things you could improve and 2 things you did well during the course of the competition.

*Notes* *If you are injured, replace any exercises that are impossible to do with anything from this list: holding a plank (you can also do right/left side planks or one arm and/or one leg planks) Russian twists triangle sit ups bear crawls flutter kicks dead bugs leg lifts wall sits v-sits extra footwork patterns/shadow swing work figure 8 core rotational marches oblique crunches toe touch crunches *If you are injured and cannot sprint, replace this week’s sprints with December 21st’s Down & Up full body workout or 12 minutes of H.I.I.T. *Be wise with the scheduling of tournaments and when you decide to do workouts that may make you especially sore/tired. Monday, December 28: 10-10-10 (footwork pattern shadow swings, legs, & core) You will need: a timer a racquet (if you'd like to use it for the footwork pattern shadow swings) two cones for exercise 1 in Round 1 a tennis ball for pick up and place downs in Round 2 Instructions: Complete the following two 10-10-10 workouts. 10 exercises for 10 reps each for 10 minutes straight. Try to repeat the workout as many times as possible within the 10 minutes, without taking any rests. Rest in between the two rounds. Round 1 (cardio & footwork patterns) high knees over two cones front toe pivots (5 forehands, 5 backhands) mountain climbers back toe pivots (5 forehands, 5 backhands) staggered scissor jumps moguls (5 forehands, 5 backhands) single leg hops (5 on the right leg, 5 on the left leg) transfers (5 forehands, 5 backhands) split steps over and behind a line hopsteps (5 forehands, 5 backhands) Round 2 (legs & core) pick up and place downs (5 on right leg, 5 on left leg) knee crunches calf raises (5 on right leg, 5 on left leg) dead bugs curtsy lunges plank jacks donkey kicks (5 on right leg, 5 on left leg) flutter kicks glute bridges (5 on right leg, 5 on left leg…if doing single leg bridges, otherwise do 10 double leg bridges) plank hip twists Tuesday, December 29: One Mile Run or 17s (endurance) You will need: a timer 1 mile measured out or a tennis court/ an equal amount of space (If you do not have access to a tennis court, you can set up similar dimensions in a space that is more convenient for you. For reference, a tennis court is 36 feet wide from doubles sideline to doubles sideline). Instructions: Run one mile or Complete 4 rounds of 17s, focusing on changing direction quickly and efficiently. 17s Workout: This is a timed drill. Set a timer or have a partner time you. Start at the doubles sideline, facing across the court to the opposite doubles sideline Run across the court and touch the opposite doubles sideline (with your foot) (this is one rep) Return back to the starting sideline (this is the second rep) Continue until you complete 17 reps Record your time Rest as long as necessary and repeat so that you perform 3 rounds total Good times/goals to have in mind: boys-less than 50 seconds, girls-less than 55 seconds, ages 12 and under-less than 1 minute Wednesday, December 30: Circuit (core & upperbody) You will need: a timer a tennis ball Instructions: Perform each exercise for 45 seconds, and rest for 15 seconds after each exercise (about 23 minutes total) 10 mountain climbers and one pushup pattern rest figure 8 core with a tennis ball rest bear crawl (5 steps right, 5 steps left, continue for entire 45 seconds) rest dead bug rest right side plank rest oblique crunch (left elbow to right knee) rest left side plank rest rotational marches rest inchworm with high plank spiderman climbers rest toe touch crunches rest plank jacks longer rest of 1 minute and 15 seconds 10 mountain climbers and one pushup pattern rest figure 8 core with a tennis ball rest bear crawl (5 steps right, 5 steps left, continue for entire 45 seconds) rest dead bug rest right side plank rest oblique crunch (right elbow to left knee) rest left side plank rest rotational marches rest inchworm with high plank spiderman climbers rest toe touch crunches rest plank jacks finished Thursday, December 31: Plyometrics (explosivity) You will need: two cones Instructions: Perform the following plyometric exercises. Make sure you warm up very well before this workout. After your dynamic warmup, do a quick blackjack with jumping jacks and Russian twists to ensure you are fully warm. 20 reps of jumping jacks, 1 rep of Russian twists 19 reps of jumping jacks, 2 reps of Russian twists Continue until… 1 rep of jumping jacks, 20 reps of Russian twists Plyometric exercises: jumping lunges (12 reps) broad jumps (5 reps) backward lunge with dynamic knee drive (right leg only, 5 reps) lunge to ice skater hop (right leg up, 5 reps) backward lunge with dynamic knee drive (left leg only, 5 reps) lunge to ice skater hop (left leg up, 5 reps) mountain climbers increasing from 1 to 10 high knees over two cones with ice skater recovery (5 moving to the right) jumping lunges (12 reps) broad jumps (5 reps) backward lunge with dynamic knee drive (right leg only, 5 reps) lunge to ice skater hop (right leg up, 5 reps) backward lunge with dynamic knee drive (left leg only, 5 reps) lunge to ice skater hop (left leg up, 5 reps) mountain climbers with pause increasing from 1 to 10 high knees over two cones with ice skater recovery (5 moving to the left) Friday, January 1: New Years Day You will need: to convince a family member or friend to workout with you Instructions: Today, get a family member or friend to do a workout with you. You could hike, go for a run, bike, play another sport, do a deck of cards workout, or anything else that would be fun for you. Weekend, January 2 & 3: This weekend, complete the following 2 activities: Start a Tennis Journal and Set Tennis Goals for 2021 You will need: to buy a journal used solely for tennis Instructions: Start a tennis journal, tracking your progress, improvements, and things you can work on throughout the year. Make the first entry in your 2021 journal by writing out 3 tennis goals you hope to achieve by the end of the year. (examples include: winning a VCJTA/USTA tournament, improving your serve, getting faster or fitter, being able to beat your parent or a friend, etc.). 2) Interval Training (speed and endurance) You will need: space to run (preferable option) or a cardio machine of any sort (bike, elliptical, etc. if running outside is not possible) a timer Instructions: Complete the following H.I.I.T. workout. (intensity levels: 1 being a very slow walk and 10 being your fastest sprint) Workout: Warm Up Time: 0:00-5:00 Intensity: 4-6 Sprint Time: 5:00-5:15 Intensity: 8-10 Recover Time: 5:15-7:00 Intensity: 5 Sprint Time: 7:00-7:20 Intensity: 8-10 Recover Time 7:20-9:00 Intensity: 5 Sprint Time: 9:00-9:30 Intensity: 8-10 Recover Time 9:30-11:00 Intensity: 5 Sprint Time: 11:00-11:30 Intensity: 8-10 Cool Down Time 11:30-15:00 Intensity: 5-3