Accumulated Goals
| week of 2-15 | week of 2-22 | week of 2-29 | week of 3-7 | week of 3-14 | week of 3-21 | week of 3-28 | ||||||
| Conditioning Goals | Gravitron: Lift 50% of body weight | Record improved Gravitron % |
Record improved Gravitron % |
Record improved Gravitron % |
Record improved Gravitron % |
Carry jump rope and surgical tubing to the courts | Track own goals through April. | |||||
| Establish aerobic base(20-30 min at 65-75% of max HR on cardio machines) | Incorporate anaerobic into cardio machine workout | Footwork speed: add jumping rope to your routine | Add Prone Shoulder Circuit to routine | Continue "strengthening" back exercises | Re-establish workout routine: 12-20 min of warm-up aerobic activity everyday at start of practice | |||||||
| Incorporate shoulder strengthening into lifting routine | Write about benefits of Peak Performance class | What Peak Performance exercises did you put into your journal? | Define "functional" exercises and write how they help you. | FL trip!!!! Lots of drills and lots of play | Agility, Speed,Power, Acceleration in practice | See goal setting guidelines | ||||||
| Complete upper body lifting program(of choice) 3x this week | Begin to decrease reps and increase weights | Use more free weights than machines | start to change from weights to surgical tubing to "maintain" | |||||||||
| Tennis Goals | * Ground stokes (I) | Volleys(IV), | Volleys, (IV) | Volleys, Overheads(IV,V) | Approaches | Serves | Review USTA /Seven Sisters' rules and The Code | |||||
| Balance/Posture/ Contact Pt.: Emphasis on footwork! | Serves (II) | Approaches(VI) | Returns (III) | Passing Shots | Returns | |||||||
| Team Goals | Balance (On and off court) | Vision: Long and short term goals est. and written | Commitment | Discipline | Team | Grace | ||||||
| Individual Goals | ||||||||||||
*see general goal sheets and daily calendar