Flores, RE-Ann Myka O.

BSCE 2-D

TRAINING PLAN
WEEK 2 : COURT POSITIONING AND SCORING TACTICS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WARM- UP
Includes stretching and brief series of jogging/chasse/cross-behind movements.
Squats of gradually increasing depths, progressing to lunging, balancing shuttle on head to promote good posture.

AEROBIC TRAINING
30 minutes jog on place on easy pace

FLEXIBILITY TRAINING
5 - Shoulder circles in 5 - Shoulder circles in 5 - Shoulder circles in 5 - Shoulder circles in 5 - Shoulder circles in 5 - Shoulder circles in

REST DAY
each direction each direction each direction each direction each direction each direction
10 - Reach Up 30 sec - Arm Stretch 10 - Mountain Climbers Jumping Jacks 30 sec - Quad Stretches 30 sec - Calf Stretches

CORE STABILITY TRAINING

Side Plank with Torso Forearm Plank wiht Toe
Supine Toe taps Marching Hip bridge Singe-Legged Deadlift Stability Ball Deadbags
Rotation Taps
STRENGTH TRAINING
Rotator Cuffs Seated Row Lunges and Squats Dumbell Flies Calf raises Tricep Raises
SPEED AND AGILITY TRAINING
10 min - Speed Ladder 10 min - Speed Ladder 10 min - Speed Ladder
10 - Shuttle Run 10 - Shuttle Run
Agility Drill Agility Drill Agility Drill 40 Meter Sprint
Multifeed Multifeed
Shadow Play Shadow play Shadow Play
ON COURT TRAINING
Net and Lift Non-Static Net and Lift Non-Static
Proper Court Positioning Scoring Tactics
Drill Drill CONDITIONED GAMES
Whole Court Singles
COOL DOWN EXERCISES