| Med Ball Lateral Warmup | ||
| Pivot Grid | ||
| Long Band: | ||
| 3 step V lunges | ||
| Baseline Side shuffle | ||
| Baseline Cross Overs | ||
| Service Box Cross Over | ||
| Split Power Move Baseline to Net | ||
| Short Lunges Baseline to Net | ||
| Forward Drive Baseline to Net | ||
| Backward Drive Baseline to Net | ||
| Serve/ Low Hurdle and back | ||
| Lateral hit and recover forehand and backhand | ||
| Hurdles | Side Hurdles drop and pivot | |
| Hurdles | Forward Jumps power move | |
| Transfer Move/Run Around Transfer Move | ||
| https://www.youtube.com/watch?v=aQwKvO4yCG4 | ||
| Workout 2 | Resistance Cable Med Ball against wall | |
| Bungee Speed Cross Overs | ||
| Bungee V Lunge | ||
| Split Power Move Baseline to Net | ||
| Bungee 6 ball shuffle move | ||
| Figure 8 with ladder crossovers | ||
| Directional Jumps and Sprints | ||
| mini hurdle Stairway quarter jumps | ||
| mini hurdle four direction jumps | ||
| Box high knees / shuffle | ||
| Workout 3 | Speed crossovers 10×2 | 44.44 third rotation after two rotations with the bands |
| Speed shuffles 10×2 | ||
| Lunge and twist med ball. Baeline to net |
