Base Training
- Periodized conditioning program
- Strength, Power, Speed, Agility, and Endurance
- Strength Training
- Olympic-style weight training not required
Prehab
Additional Exercises
- Obliques
- Can be worked within the same exercise as Rectus Abdominis (basic exercise)
- Eg: Twisting Sit-up
- Or can be isolated by including additional exercise (auxiliary exercise)
- Can be worked within the same exercise as Rectus Abdominis (basic exercise)
Dynamic Mobility/Warm-ups
- High Knee Holds
- High Knees Jogging
- Quad Stretch
- Butt Kicks
- Tin Soldiers
- Lateral Leg Swings
- Lateral Lunge
- Side Shuffles
- Standing Arm Swings
Speed, Agility, and Quickness
- Speed
- 10 yd sprint
- 20 yd sprint
- Staggered feet
- Lateral (side) step
- Diagonal Step
- Reverse Drop Step
- Agility
- Lateral Agility
- Forward and Backward Alley
- Hexagon Test
- Krumrie Footwork pattern
- Lateral Cone Slalom
- Forward and Backward Cone Slalom
- Spider Run
- Cross Cones
- Figure 8
- Four Cone Square
- Service Box Crossover
- Forward and Backward
- Court Widths (17s)
- Horizontal Repeater
- Vertical Repeater
- Diagonal Repeater
- Volley Drill
- Forehand and Backhand Agility
- Condensed Deuce Court
- Mini Tennis Z-Ball
- Medicine-Ball Tennis
- Deceleration
- Drop squat
- One-leg balance to split landing
- Skater for stability
- Acceleration
- Lateral skip
- Speed shift with split step
- Hurdle jump
- Change of direction
- Slide board sprint
- Tennis shuttle run
- X-pattern
- Z-pattern
- Triangle Drill
- Box Drill
- Reactive open-skill
- Reactive T
- Step off, split, and react
- Competitive fire feet to sprint
- Medicine ball toss and sprint
Movement Patterns for Plyometrics
- Leg Extension (Vertical Movement)
- Leg Extension (Horizontal Movement)
- Leg Extension (Lateral or Multiple Direction Movement)
- Trunk Extension (Hip & Spine Extension)
- Trunk Flexion (Hip & Spine Flexion)
- Trunk Rotation (Hip & Spine Rotation)
- Pulldown / Shoulder Extension
- Forward Push / Shoulder Transverse Flexion
- Upward Push / Shoulder Flexion
Only McNeely (2007) includes plyometrics involving a Leg Extension (Horizontal Movement) pattern, eg: Standing Long Jump.
Exercise References
- NSCA 2013
- Deceleration
- Drop squat
- One-leg balance to split landing
- Skater for stability
- Acceleration
- Lateral skip
- Speed shift with split step
- Hurdle jump
- Change of direction
- Slide board sprint
- Tennis shuttle run
- X-pattern
- Z-pattern
- Reactive open-skill
- Reactive T
- Competitive fire feet to sprint
- Medicine ball toss and sprint
- Deceleration
- Foran 2001
- Box drill
- Triangle drill
- Step off, split, and react
- Forehand-backhand
- McNeely 2007
- Beginner
- Standing long jump
- Lateral hurdle hops
- Multidirectional hops
- Seated trunk rotation
- Twisting sit up toss
- Reverse wrist toss
- Intermediate
- Alternate leg diagonal 'ump
- Single-leg hop
- Lateral jump single-leg landing
- Twist toss
- Straight arm standing toss for height
- Overhead triceps toss
- Advanced
- Single-leg lateral hop
- Alternate-leg push off
- Single-leg long jump
- Alternate leg lateral jump
- One arm heavy bag push
- Side lateral toss
- Bent lateral toss
- Beginner
- Chu 2013
- Test
- Hexagon Test
- 20-yard Sprint
- Medicine Ball Overhead Throw
- (8.8 lbs or 4 Kg Medicine Ball)
- one step
- both hands
- Krumrie footwork Pattern (AG)
- Hexagon Drill (AG)
- Ankle Hop
- Jump to Box (12"-18" or 30-45 cm box)
- Standing Long Jump
- Side to Side Box Shuffle
- Medicine Ball Trunk Rotation
- Medicine Ball Pullover Pass
- Medicine Ball Sit-up
- Medicine Ball Lateral Toss
- Medicine Ball Overhead Throw
- Test
- Kovacs 2016
- Power
- Jumps
- Box Jump
- Depth Jump
- Alley Hop
- Other
- Explosive Single Arm Tennis Specific Row
- Ball Dribble
- Medicine Ball
- Medicine Ball Overhead Granny Toss
- Medicine Ball Service Toss
- Medicine Ball Forehand Toss
- Medicine Ball Backhand Toss
- Medicine Ball Chest Pass
- Jumps
- Speed/Agility
- Lateral Agility
- Forward and Backward Alley
- Lateral Cone Slalom
- Forward and Backward Cone Slalom
- Spider Run
- Cross Cones
- Figure 8
- Four Cone Square
- Service Box Crossover
- Forward and Backward
- Court Widths (17s)
- Horizontal Repeater
- Vertical Repeater
- Diagonal Repeater
- Volley Drill
- Forehand and Backhand Agility
- Condensed Deuce Court
- Mini Tennis Z-Ball
- Medicine-Ball Tennis
- Power
Green Bullet = Sports Specific