NC STATE WOMEN S TENNIS. Christmas Break Strength & Conditioning Program

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1 NC STATE WOMEN S TENNIS Christmas Break Strength & Conditioning Program 2008

2 December 8, 2008 Women s Tennis Team, Knowing that it s sometimes difficult to maintain our training when we re away from school and our teammates, I like to put together a Strength & Conditioning package for you to use as a guide while you re home over the Christmas Break. With the season being upon us as soon as you get back it s going to be really important that you keep yourselves in shape over the break. The package includes a four-week conditioning plan that includes a combination of various sprint workouts and some agility drills also. I wrote it up on a Tuesday - Thursday schedule with the workouts ranging from 25 to 45 minutes. Explanations of the agility drills used and the rope program are provided. You re also being provided a weight room workout chart just like the ones we use here during your workouts. The workouts should be done on Monday, Wednesday and Friday. I don t think it s likely but in the event that anyone is caught without a weight room use at any time during the break, I ve included an article on How to do strength training when no facility is available. A sheet listing many of the movements we do in our ab routines is also included so take yourself through and ab session each day. In the event that anyone looses all or part of your package while you re away you can find it on gopack.com by following these clicks. Inside Athletics, Strength & Conditioning, Team Training Programs, Women s Tennis. If you need to talk to me I can be reached at I wish you all the very best of holidays and let s be ready to roll when we get back. Wright

3 NC State Tennis - Christmas Break Conditioning The following Christmas Break Conditioning program is a plan that you can follow during the break to assure that you not only maintain, but continue to improve your conditioning level. In the event that you can't train on a track or outside due to facility limitations or weather, use a treadmill or stepper and run as fast as you can for the goal time, then jog slowly for the rest time. Week 1 Tuesday (Workout Time: 24 min.) Agility & Quickness Circuit (Twice through :15 on :30 off) T Drill High Knee Laterals with sprint up Cone Circles X Drill Sets Distance Goal Time Rest Sprint yds. (1 lap) 1:40 3:00 Sprint yds. (1/2 lap) :45 2:00 Sprint yds. :18 :45 Thursday (Workout Time: 38 min.) Run Hard Jog 4:00 :30 :30 :30 :30 :30 :30 1:00 1:00 1:00 1:00 2:00 2:00 Repeat excluding the 4:00 beginning jog

4 NC State Tennis - Christmas Break Conditioning Week 2 Tuesday (Workout Time: 30 min.) Sets Distance Goal Time Rest Sprint yds. (1 lap) 1:40 3:00 Sprint yds. (1/2 lap) :45 2:00 Sprint yds. :18 :45 Jump Rope Program Thursday (Workout Time: 35 min.) Agility & Quickness Circuit (Twice through :15 on :30 off) T Drill Cone Circles Sprint/Lateral Jump/Backpeddal X Drill Sets Distance Goal Time Rest Dirty Dozen's yds. 1:00 2:00 Week 3 Tuesday (Workout Time: 37 min.) Sets Distance Goal Time Rest Sprint yds. (1 lap) 1:40 3:00 Sprint yds. (1/2 lap) :45 2:00 Sprint yds. :18 :45 Sprint 6 60 yds. :14 :45 Jump Rope Program Thursday (Workout Time: 38 min.) Agility & Quickness Circuit (Twice through :15 on :30 off) Deep V Drill Cone Circles Box Drill High Knee Laterals with sprint up Workout continued on next page

5 NC State Tennis - Christmas Break Conditioning Run Hard Jog 4:00 :30 :30 :30 :30 :30 :30 1:00 1:00 1:00 1:00 2:00 2:00 Repeat excluding the 4:00 beginning jog Week 4 Tuesday (Workout Time: 35 min.) Exercises Sets Distance Goal Time Rest Sprint yds. (1/2 lap) :45 2:00 Sprint yds. :18 :45 Sprint yds. :07 :35 Sprint yds. :05 :25 Sprint yds. :02 :15 Jump Rope Program Thursday (Workout Time: 25 min.) Agility & Quickness Circuit (Twice through :15 on :30 off) Shallow V High Knee Laterals X Drill Single leg zig zag hops Sets Distance Goal Time Rest Run 1 1 mile 7:30 2:00 Run 1 1/2 mile 3:45 2:00 Run 1 1/4 mile 1:30 2:00 Run yds. :45

6 Agility/Movement Drills 1. High Knee Laterals Arrange 12 cones or 6 inch hurdles approx. 18 inches apart in a straight line. Stand beside cone 1. Move laterally over the cones bringing the knees up high and bringing both feet down (high stepping) between each cone. After stepping over cone #12 move immediately back in the other direction. Keep your chest and hips squared up so all movement is lateral. Emphasize quickness off the ground with each step High Knee Laterals w/ Sprint up Use basically the same arrangement of cones as for the Lateral High Knee Laterals but move cones 1 and 12 approx. 3 yards forward. Begin by standing beside cone 2, and then move laterally over the cones. After stepping over cone 11 sprint up to cone 12 touching it with your right hand. Back peddle back to cone 11 and move laterally to your left. After stepping over cone 2, sprint up to cone 1 touching it with your left hand

7 3. Deep V Place 3 cones in a line with approx. 1 yard between each cone. Move cone 2 two and ½ yards below the line to form the deep V. Perform as you did the shallow V. The Deep V emphasizes more forward/back movement Sprint/Lateral Jumps/Backpedal Arrange cones in a rectangle with approx. 3 yards between cones 1 and 3, and cones 2 and 4. Approx. 4 yards should be between cones 1 and 2, and cones 3 and 4. Begin at cone 3, sprint up to cone 1, and jump laterally over to cone 2 emphasizing the push off the left foot. When you reach cone 2, back peddle to cone 4 and jump laterally over to cone 3 emphasizing the push off the right foot then sprint up to cone 1. Focus on the quick change of direction at each corner Single Leg Zig Zag Hops Place two cones approx. 10 yards apart. Stand beside cone 1 facing cone 2. Balance on your right foot with the knee slightly bent. Hop your way to cone 2 using a zigzag pattern crossing the imaginary line running from cone 1 to cone 2. The angle of the hops should be approx. 45 degrees. Emphasize stability and balance when landing each hop before initiating the next one. Hop back to cone 1 using the left leg. 1 2

8 6. T Drill Begin at cone 1. Sprint to cone 2, shuffle laterally to cone 3, then sprint to cone 4, shuffle laterally back to cone 2 and backpedal to cone 1. Immediately sprint back to cone 2 to begin your second repetition through. Focus on quick changes of direction yds. between cones 1 and 2, 5 yds. between cones 2 and 3 & 2 and 4 7. Box Drill Begin at cone 1. Sprint to cone 2, 1 st step crossover then lateral shuffle to cone 3, backpedal to cone 4, 1 st step crossover then lateral shuffle to cone yds between cones 8. X Drill Begin at cone 1. Sprint to cone 3 and backpedal to cone 4. Plant the right foot strongly and sprint up to cone 2. Backpedal to cone 1, plant the left foot strongly and sprint up to cone 3. Continue that movement emphasizing the explosive change of direction from backpedal to sprint yds between cones

9 9. Cone Circles Move as quickly as possible from one cone to the next, circling each cone with quick steps then moving to the next while keeping your shoulders squared in the same direction throughout the drill. The drill is run laterally or forward. With quick foot movement, do as tight a circle as possible around each cone as you move quickly down the line of cones inches between each cone Sprint and Shuttle Programs yd. Shuttle Place a cone at your starting point and pace out 5 yards and place the next cone down. Not including your starting cone, you should have five cones in front of you at 5, 10, 15, 20 and 25 yards. Sprint from the starting cone to the first cone and back, second cone and back, and so on. Do 10 sets. Goal time is 35 seconds on the first 5 and 40 seconds on the second 5 shuttles. Rest time is 20 seconds between shuttles. Take an extra 15 seconds rest after shuttles 4 & Dirty Dozens Place a cone at the start line and a cone 20 yds. out. Sprint out to the cone (that s 1) then back to the start cone (that s 2) and continue until you ve completed 12 twenty yd. sprints. Rest for 2:00 then repeat. Continue for the suggested repetition number. Your goal should be to stay between 55 & 60 seconds on each Dirty Dozen.

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11 Jump Rope Program 30 Seconds between each drill. 3 times through the circuit 50-2 foot jumps foot hops (25 per leg then switch) 50 - running contacts 50 - Skipping contacts 50-2 foot jumps for speed 50 - Back and forth side jumps 50 - Back and forth front backs

12 NC State Tennis - Christmas Break Weights Name: Monday Wednesday Friday Monday Wednesday Friday REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT Shoulder Program 3 X 15 3 X 15 3 X 15 3 X 15 3 X 15 3 X 15 3 X 15 Squats Arm Dumbbell Row 3 X Standing Abduction 3 X Bench Press Rip Backs 3 X Leg Curl 3 X Pulldowns - Chinup Grip Standing Adduction 3 X Wrist Curl, Extension Abs Monday Wednesday Friday Monday Wednesday Friday REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT REPS / WEIGHT Shoulder Program 3 X 15 3 X 15 3 X 15 3 X 15 3 X 15 3 X 15 3 X 15 Squats Arm Dumbbell Row 3 X Standing Abduction 3 X Bench Press Rip Backs 3 X Leg Curl 3 X Pulldowns - Chinup Grip Standing Adduction 3 X Wrist Curl, Extension Abs

13 Chart for finding appropriate weights to use for various reps based on your 1 rep max or determining your 1 rep max based on reps that you can get with a certain weight. The following chart will help you determine the amount of weight to use when the workout calls for a specific number of reps. Find your 1 rep max in the column on the right. The colums out beside it give you the approximate weight that you'll be able to use for the reps that column represents. You may also use this chart to help determine what your approximate 1 rep max is. For example, if you can do 6 reps with 85 pounds just find 85 in the 6 rep coloum, follow the row to the left and you'll see that your approximate 1 rep max is 100 lbs. 70% 75% 80% 85% 90% 95% 1 rep max

14 Shoulder Program The following exercises should always be done in a smooth, controlled motion. Don t try to use much weight or your movement can t be very good. Usually a 2 1/2 pound plate in each hand works fine. This program should be done at the beginning of your regular weight training sessions if possible. Do 15 reps of each of the following exercises. 1. Standing Lateral Raise -- Stand holding the weight in each hand with the arms down by your sides. The back of your hand should be toward the front (thumbs toward your leg). Slowly raise your arms out to the sides. When the arms reach parallel with the floor rotate the palms to the front and continue the movement until the arms are straight overhead then return the arms back down, rotating the palms back toward the rear at the parallel point. (Note: The thumbs are always pointing toward your body) 2. Empty Can -- Same starting position as the standing lateral raise. Raise the weight forward keeping the thumb pointing down to the floor until the hand is just over eye level, pause there, return to the starting position. 3. Bent Over Lateral (90 degrees) -- Sit on the end of a bench, knees close together right in front of you. Bend over until your torso is almost lying on your legs, the back should be parallel with the floor. Start with the arms hanging toward the floor. Slowly raise the arms straight out from your body (elbows straight and the back of the hand toward the ceiling), pause when the arms are parallel with the floor, work back down. 4. Bent Over Lateral (45 degrees) -- Sit on the end of a bench, knees close together right in front of you. Bend over until your torso is almost lying on your legs, the back should be parallel with the floor. Start with the arms hanging toward the floor. Instead of raising your arms out at 90 degrees, raise them midway between 90 degrees and your head. 5. External Rotation -- Lay on the floor on your left side. The right arm should be against your side with a 90 degree bend in the elbow and a 5 or 2 1/2 lb. weight in your hand which is down against your stomach. Slowly raise the hand out and away from your stomach as high as you can while keeping the elbow firmly planted to your side, reach the highest possible level with good form, pause, return back down. 6. Internal Rotation -- Lay on the floor on your back. The arm should be against your side with a 90 degree bend in the elbow and a 5 or 7 1/2 lb. weight in your hand. The back of your hand should be resting on the floor. Keeping the elbow firmly against your side with the 90 degree bend, raise your hand up away from the floor until the forearm is perpendicular to the floor, and then slowly return back down. 7. Arm Back -- Lay on the floor on your stomach. The arm should be straight down by your side with the palm up and a 5 to 7 1/2 lb. weight in the hand. Keeping the arm straight, slowly raise the hand away from the floor as far as possible, pause there, and return down.

15 8. Tube, Dumbbell or Seated Row -- With tube or seated row, keep your chest up and the elbows out away from your body as you row the weight back. Squeeze at the back, pinching the shoulder blades together for a couple of seconds before working the weight back out to an arms extended position. If you do dumbbell rows, keep the back as flat as possible and parallel to the floor at all times.

16 Abdominal Program Perform 10 to 12 reps of each movement then move directly to the next. Both legs straight up - reach for the toes Lower the right leg to just off the floor - reach for the left toe Change legs - reach for the toe Both legs straight up - spread'em about 12 inches and reach through Hands under you butt - legs just off the floor - flutter kicks Sissors Knees to the chest Legs stay straight - raise'em up Bicycle- 15 seconds Bicycle- 15 seconds Right leg out and straight at 45 degrees - left leg straight and just off the floor Reach past the high knee Change leg placement and reach past the high knee Feet flat on floor - full situps reaching through to touch floor past your toes Hands behind your head-both legs straight up - crunches Hands stay behind your heads-left foot behind the right knee, right leg down to 45 degrees - crunch Legs back up - right foot behind the left knee, left leg down to 45 degrees - crunch Hands stay behind the heads - both legs out just off the floor - half bicycles Other side Arms across the chest - legs straight out - lean it up half way twist on 3, 6 and 9

17 How to do strength training when no facility is available. When a weight training facility is unavailable there are things that you can do that will still enable you to get in a strength training session. With the exercises listed below, resistance can be provided by using a book bag with books in it or anything like that. Just use something that provides resistance. Of course there will be limits to how much you can add so when you ve reached a point that no more weight can be added, make the exercise harder be slowing the movement down. Do 3 sets of each exercise. To make the workout go quicker use the following exercises grouped together, doing the reps required on one exercise and then going immediately to the next exercise then the next. When you ve finished 3 sets each of the exercises in that group, move to the next group. Group 1: Round the Worlds, Walking Lunge, Lying Pullover Group 2: Wood Chopper, Reverse Lunge, Lateral Hops Group 3: Straight Arm Twist, Side Lunge, Bent Over Forward Swing Group 4: Squat Jumps, Push Ups Round the World Stand with feet slightly wider than shoulder width. Hold a weight (book bag) with both hands, arms extended overhead. Slowly move the weight to the right and downward, keeping the arms and legs straight and bending from the waist. The idea is to draw a circle keeping the weight as far from your bellybutton as possible. Draw five circles in that direction then five in the other direction. Wood Chopper - Stand with feet slightly wider than shoulder width, holding the weight with both hands, arms extended overhead just like with the Round the Worlds. With this exercise, instead of drawing circles, you ll do chopping movements. Keeping the arms and the legs straight, chop down to the right foot, bring the weight back up and chop down to the left foot. Continue the movement until you ve chopped to each foot 5 times. Straight Arm Twist Stand with feet slightly wider than shoulder width, holding the weight with both hands, arms extended straight out in front of your chest. Bend the knees slightly. Keeping your hips squared to the font and the arms straight, twist from the torso as far to the right as possible, then move the weight back to the front position and repeat. Do 10 twists to the right then 10 twists to the left. Don t be afraid to get some speed into it with this movement as the weight moves out as well as back to the center so that you have to work to stop the weight at the center position. Have strong, powerful twists each repetition. Walking Lunge - With the book bag on your back or holding a weight in each hand with the arms down by your sides stand with your feet a shoulder width. Stand straight and tall with the chest up and look forward. Take a big step forward with your right foot allowing the hips to move toward the floor until the left knee just slightly touches the

18 floor. When you re in this stride out position make sure that you have stepped out far enough that the right knee does not go out beyond the tips of the toes on that right foot. Now step forward driving the hips up and bringing the left foot up even with the right one. Don t lean over as you step up, lead up with your chest. Come up with power and take 12 steps with the right leg, turn around and do 12 steps back with the left leg. Reverse Lunge With the book bag on your back or holding a weight in each hand with the arms down by your sides stand with your feet a shoulder width. Stand straight and tall with the chest up, looking forward. Take a big step back with your right foot allowing the hips to move toward the floor until the left knee just slightly touches the floor. When you re in this stepback position make sure that you have stepped far enough back that the right knee does not go out beyond the tips of the toes on that right foot. Pause there then return to the start position. 12 repetitions with one leg then 12 with the other. Side Lunge - - With the book bag on your back stand with your feet a shoulder width. Stand straight and tall with the chest up and look forward. Take a big step out to the right with your right foot allowing the hips to move toward the floor until you feel a good stretch in the groin. When you re in this stride out position make sure that your right foot is pointed forward. Now push yourself back to the start position. Do 12 step outs with the right leg then 12 with the left leg. Squat Jumps - Stand with the feet slightly wider than your shoulders. You may have a book bag on your back or a weight in each hand. Dip into a squat position (don t let the knees move forward as you lower into the squat position) then explode up leaving the floor as far as possible. It s very important that when your feet come back in contact with the floor that you land in a good squat position not allowing your knees to break the plane of the tips of your toes. Make sure that your heels make solid contact with the floor and that you re not landing on your toes. Complete one rep, return to the start position then do another rep until 10 reps have been done. Lateral Hops - Stand with your feet slightly wider that your shoulders and your knees slightly bent. Explode over to the right, landing on your right leg and balance there on that right leg for a few seconds then explode back over landing on the left leg. Continue until you ve completed 10 landings with each leg. Bent Over Forward Swing - Stand with a wide stance, knees bent. Bend over until your back is close to parallel with the floor holding your book bag with both hands, arms handing down toward the floor. Stay in the bent over position as you swing the book bag forward hard until the arms are parallel with the floor. At this point your arms and your back are both parallel to the floor, hold there for a second, then let the weight come back down to the start position. Do reps. Lying Pullover Lay on your back with your arms extended out overhead holding the weight (book bag) with both hands. Slide your feet toward your hips so that they are flat on the floor and the knees are pointed up with approximately a 90-degree bend in them.

19 Keeping your arms straight move the weight from the floor to a position straight up over your shoulders (it s like an overhead throw) then slowly lower the weight back down to the floor. Do reps. Pushups Lay flat on the floor with your hands flat on the floor about 3 or 4 inches out from the center of your chest (not up level with your shoulders). Keep you body straight from head to ankles as you push up off the floor and the arms are fully extended. Come back down until your chest TOUCHES the floor and repeat. Do sets of 10 to 12 reps each set. I you re making all the reps and you re going all the way down on each rep, put some weight on your back.