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.
