Sports academy plan

In Sport's Academy I have been making a programme for people to practise tennis. Here is my programme.    

 Skills

Exercise	Set 1	Set 2	Set 3
forehand shots	10 forehand shots on wall.	15 forehand shots on wall.	10 shots to partner.
backhand shots	10 backhand shots on wall	15 backhand shots on wall	10 shots to partner.
serves	left side x5	right side x5	x10 both sides
eye hand       coordination	Bounce ball on racket facing upwards.	Hitting ball against wall.	Hitting and receiving ball from a partner.
volleys	10 volleys shots on wall.	15 volleys shots on wall.	10 shots to partner.
scoring	learn how to say the scores.	Have hits rehearsing scores.	Score in proper game.

Ball toss b/f -

Eye hand coordination - watching the ball when receiving and hitting it. Help you concentrate  during a game and helps your serves

Speed and Agility

Exercise	Set 1	Set 2	Set 3
agility ladder one foot hop	up and down ladder x5	up and down ladder x10	up and down ladder
hopscotch out in	x2	skip1 x4	skip 2 x6
lateral run	x5	x7	x10
one foot runs ladder	x2	x4	x6
run out and through cones	x5	x7	x10

       

Agility ladder one foot hop - on a ladder ( obstacle ladder ) hop on one foot to the end then go back a

again but this time hopping. Repeat exercise.

Hopscotch in and out - hop into the ladder then hop with both legs outwards not inside the ladder repeat to the end.

Lateral run - running sidewards down the ladder.

( video of how do it )

One foot runs ladder - for this drill you are running facing forward with one foot doing the ladder and the other foot following outside the ladder

Run out and through cones - run up to the cones and obstacle around them.

 

Fitness

Exercise	Set 1	Set 2	Set 3
box jump	30cms high	40cms high	50cms highl
weighted pull up	pull up X2	pull up x4	pull up  x6
side steps to each side of the court	normal twice	criss cross twice	normal twice
burpees	5 burpees 2second rest	10 burpees 5 second rest	15 burpees 9 second rest
1 lap of the tennis court	Jog	Run	Sprint as hard as can

The box jump - find a hard box that you can jump on without it breaking. Jump up and down the box repeating. This helps your gluteus maximus

( bottom ) and your thighs to get strong.

Weight pull up - find a bar and if you want to get some weight belts your size then feel free to. Get the bar and Pull yourself up then slowly go down controlling your speed. this help your tummy muscles.

1 lap of tennis court - follow the lines running as fast as meant to. When going around corners do sharp movements to help you speed and agility.