> Back to Prep Routine – 3-Week Starter Plan: Group A
Equipment required: 2 cones, space where you can run 30-50 feet.
Duration: 30 minutes. Perform this set of exercises with minimal rest between exercises.
Perform each exercise until you are feeling a medium level of muscular stress. Do not push yourself to failure.
| Jog – 2 minutes | |
| Light jumping – 1 minute | |
| Forward, side, back lunges. 5 each, alternating legs | |
| Quick feet, high knees. 10 reps of each | |
| Service box shuffles. 5x back and forth | |
| Service box crossovers. 5x back and forth | |
| Figure 8 cones | |
| Sprint-Shuffle-Sprint. 3x back and forth | |
| 6 short sprints at 70% effort | |
| Boom | |
| Boom Boom | |
| Boom Boom Boom | |
| Power Bounds | |
| Horizontal 2-Legged Jumps | |
| Vertical 2-Legged Jumps | |
| Alley Jumps | |
| Carioca | |
| Icky Shuffle | |
| 3 Lateral High Knees and Sprint | |
| Kneel. Stand and Rotate. Sprint | |
| 6 short sprints. 70% effort | |
| Jump Rope. 3 minutes |