... repeat twice. Also the Harvard Step Test, and record results to improve on later in the week. Week 2: Session 1: Fartleck, 10 min walk, 5 min jog, 20 sec flat-out sprint. 5 min walk for warm down. Spend 5 min stretching for warm down. Session 2: 30 min of Tennis skills. Serving, return of serve, forehand and backhand. Session 3: 30 min of weight training, muscular strength and endurance. For example, 2 min of biceps curls, then rest. 2 min of bench press, then rest. 2 min of Lateral raise and rest. 2 min of Single arm triceps extension and rest. Repeat sequence twice. Week 3: Session 1: On court stretching. For example work on Quadriceps, Hamstrings and Deltoid. Practice stretching and returning a fed ball, all over the court, forehand and backhand. Also speed and agility training, running to a fed drop shot and returning, alternating forehand and backhand. Session 2: ...

See this essay or coursework document in full right now