Fitness Routine

Note: This is a sample only. Do not start a fitness program without first consulting your coach.


Monday: Jumping Day
3 by 20 jump ups
3 by 60 jumps over a 6″ hurdle
3 by 30 kangaroos

30-40 min jogging


Thursday: Sprinting day
3 times 6×8
3 times 90 ft sprints
3 times 30 sec shuttle
2 times lines of the court
3 by 15 push ups

Tuesday: Sprinting Day
3 times 6×8
3 times 90 ft sprints
3 times 30 sec shuttle
1 time lines of the court
3 by 10 push ups

Friday: Jumping Day
3 by 30 jump ups
3 by 80 jumps over a 6” hurdle
3 by 40 kangaroos

30-40 min jogging


Wednesday: Jumping Day
3 by 25 jump ups
3 by 70 jumps over a 6” hurdle
3 by 35 kangaroos

30-40 min jogging


Saturday: Sprinting Day
3 times 6×8
3 times 90 ft sprints
3 times 30 sec shuttle
3 by 20 push ups

Notes:
Take a 2-3 minute break between tries for every drill.
Increase number of repetitions by around 5%-10% every successive week.
Starting in the second week, include sit-ups (2 by 30 times as fast as possible daily).

To download a pdf version of these directions, click here.