| Med Ball Lateral Warmup | | |
| Pivot Grid | | |
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| 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 | |
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| 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 | |
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| https://www.youtube.com/watch?v=aQwKvO4yCG4 | |
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| 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 | |
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| | |
| Figure 8 with ladder crossovers | |
| Directional Jumps and Sprints | |
| mini hurdle Stairway quarter jumps | |
| mini hurdle four direction jumps | |
| Box high knees / shuffle | |
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| 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 | |
