On-Court  workout!

1. Slow exact functionals:  dynamic and static (include all, no short cuts here)

2. 2-court sprints (across) with 30 sec recovery (repeat 6X)

3. 30seconds of baseline shuffle recovery/sprint and simulate stroke (repeat 3x)

4. Modified spider  drill(on the diagonal)
   with simulated stroke for 30sec (repeat 3x)
    

5. Sprint from baseline to service line
   split-step, lunge left and lunge right;
   sprint to net, split step, simulate volley right,
   split step, volley left (emphasize precise cross-step)
   back pedal to baseline (repeat whole sequence 5x)
    

6. 10 good serves from deuce court to designated area (ex:  outside)
   10 good serves from ad court (ex:  inside)
    

7. 10 minutes of XC points with forcing drill emphasis.
    

8. Cool down with easy short jog.
    

9. Thorough static stretching/ visualization/progressive relaxation

Workout should take 50-60 minutes with warm-up and cool-down.

 She does this workout every other day!