Author: Michael Stearns

Aerobic Home Workout. Equipment needed: Stationary Bike, jump rope 10 Minutes Stationary Bike or Run, start easy and finish with a moderate pace 10x 3 minutes Jump Rope. 1 minute rest between intervals. 10 minutes Bike or Run, cool down at easy pace 1 set of push-ups, as many as you can do. 1 set…

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…

3 sets of each of these exercises. 8-10 reps Forward Pull-ups Reverse Pull-ups Dips 1 set Back Extensions Dumbbell Bench Press Dumbbell Overhead Extensions Dumbbell Flys Dumbbell Reverse Flys 1 Set Roman Chair Sit-Ups Dumbbell Standing Bicep Curls Dumbbell Standing Overhead Press Dumbbell Lateral Raises 1 Set Leg Lifts with 4lb Med Ball Pinched Between…

Stationary Bike 10 minute warm-up 5 cycles of the following 1 minute as hard as you can (with the difficulty level of the bike turned up) 3 minutes easy 10 more minutes of cool-down 50 push-ups. 5 sets of 10 10 minutes of gentle stretching

easy jog jump high hurdle and medicine ball throw jump rope 3-5 minutes three hurdles lungee and twist with weigth line drills: 2 legged hops, ali shuffle, taps, single leg lateral Banded side step/explosive jump run the lines alley speed skaters Side platform jump up and balance boom, boom boom, boom boom boom forward box…

2 Bosu Jump and balance https://www.youtube.com/watch?v=jvndoryrJrg&t=210s 2 bosu jump and medicine throw Bosu/yoga ball plank Side plank Siide plank and dumbell lift Landmine rotate LAndmine Press jump high hurdle and medicine ball throw ( three hurdles lungee and twist with weigth Banded side step/explosive jump Side platform jump up and balance forward box jump shuffle…

Warm up Side plank Bosu ab balance Bird dog crunch Side to side bosu high plank Side plank Bosu hip drop Dead bug Mountain Climber twist Kettle bell  https://www.youtube.com/watch?v=OTjWqET_s10 diagonal pull Head circle Medicine Ball Standing overhead throw Standing chest pass Circle and slam Squat thrust to ceiling Twist and throw quick reps, 10x each…

 F. 

Agility Drills –  Only equipment needed are tennis balls Having cones and low hurdles are useful, but optional Lateral Hurdle Shuffle Sprint – Shuffle – Sprint Service box crossover shuffle Cone or ball shuffle pickup Spider Drill Figure 8 Shuffle 2 Legged Line Jump Forward and Back Split Step Line Jump One Legged Forward Line…

Agility Ladder Drills Beginner Agility Ladder Drills: two foot run Ladder Taps Lateral Single Leg Hops Single Leg Forward Hops Two -Foot Lateral Run Fight Shuffle Skiers Carioca Lateral In,In, Out, Out Two-Foot Lateral Hops In and Out Intermediate Agility Ladder Drills (starts at 2:06) High Knee Run Straddle Squat Hops Quick Hopscotch  Two-Foot Lateral…