Assignment

1) Court quickness, agility, quickness

2) Core exercises
3) Upper and lower limb strength exercises

Training duration is 1hr to 1.5hr. List down the name of exercises, no. of reps or duration in a table
form. Submit to me for vetting before we arrange for a time to run through these exercises.

Warm-up
 Light jog around MPH to elevate heart rate.
Each athlete advised to run 4 laps.
 Butt kicks from one end of MPH and back
 Arm Rotation
 “Pas-chassee”

Court quickness, agility and quickness. (Around 20 minutes)

Name of exercises Number of repetitions/Intensity

Jumping Jack Without Arm Movement 20
Jumping Jack With Arm Movement 20
Hip Rotation 10
Jumping Jack With Hip Rotation 20
Small Steps in a stationary position Go from low to high intensity
Ladder drills (Inside, Inside, Outside, 10 ladder squares/ 10 Cones
Outside)/Cone drills
Obstacle jumping with 12”” hurdles 10

Core exercises (Abdominal muscles, back and glutes)

Name of exercise Number of repetitions/ Other

Normal Plank 3 reps of 45 s each.
One-legged plank variation (For those who find 3 reps of 40 s each.
1st too easy)
One-legged plank variation with unstable 3 reps of 40 s each.
surface (For those who find 2nd too easy)
Back up 3 sets of 30 reps
High knees 20
Crocodile walk Over 10 m

Upper and lower limb strength exercises

Name of exercise Number of repetitions

Light exercise of grip change and finger 1 set of 50
clapping to work on forearm and finger power.
Press-up (Adding variations if too easy) 2 sets of 10 reps
Lunges without weights 20 (Both right and left legs)