Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
32:54
(barefoot)

10x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 10:52

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. 18" Depth Jumps - 2x5 (3 min RI)
E. Power Skipping - 2x40m (2 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
31:57
(barefoot)

8x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 8:21

Tempo/BW Circuit

Full dynamic warmup

20x80m (rest until 120bpm)
21:06
(barefoot)

8x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 8:51

Plyos/Tennis

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)

1.5 hours tennis

Tempo/BW Circuit

Full dynamic warmup

20x80m (rest until 120bpm)
24:43
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:06

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 10" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 4x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)

Tempo/BW Circuit

Full dynamic warmup

20x60m (rest until 120bpm)
19:27
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 9:02

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 10" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 5x20m (2 min RI)
G. Low Squat Ankle Jumps - 3x40 (2 min RI)