2015 Season
Please fill out your calendar with what you have done, and turn them in
at the first day of practice.
There is no punishment for not doing these, just be honest. This will help
me gauge how in shape in you, AND how hard I can push you during
preseason.
Also fill out the weight training chart that follows the calendar, turn that in
as well.
I am always available for questions and comments so if there is
something that you don’t understand, need help with, want more
clarification for etc, please e-mail me vdeluca@hatboro-horsham.org or
call 267-980-7805
I hope you have a great summer, and are looking forward to the season
as much as I am!!!
Remember…
Hard work beats talent when talent doesn’t
work hard.
June 2015
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
8
Car Wash Fundraiser
at HH
9
10
11
12
13
14
15
16
17
18
19
20
21
22
Cardio 20 min
23
Weight Training
24
Cardio 15 min
25
Weight Training
26
Cardio 20 min
27
28
29
Cardio 25 min
30
Weight Training
Excellence is the unlimited ability to
improve the quality of what you have to
offer.
July 2015
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Someone out there is training
while you are not, when you play
her, she will beat you.
1
Cardio 20 min
2
Weight Training
3
Cardio 25 min
4
5
6
Cardio 30 min
7
Weight Training
8
Cardio 25 min
9
Weight Training
10
Cardio 30min
11
12
13
Cardio 35 min
14
Weight Training
15
Cardio 30 Min
16
Weight Training
17
Cardio 35 min
18
Hit Arounds 6-8 HH
Courts
19
20
Cardio 40 min
21
Weight Training
22
Cardio 35 min
23
Weight Training
24
Cardio 40 min
25
26
27
Cardio 45 Min
28
Weight Training
29
Cardio 40 Min
30
Weight Training
31
Cardio 45 Min
Don’t practice
until you get it
right, practice
until you can’t
get it wrong.
~ August 2015 ~
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Excellence is going far beyond the call of duty, doing more that others expect… this is
what excellent is all about. And it comes from striving and maintaining the highest
standards, looking after the smallest detail, and going the extra mile. Excellence means
doing your very best. In everything, in every way.
1
2
3
Cardio 50 min
4
Weight Training
5
Cardio 45 Min
6
Weight Training
7
Cardio 50 min
8
9
10
Cardio 50 min
11
Weight Training
12
Cardio 50 min
13
Weight Training
14
Cardio 50 min
15
16
17
18
Practice
8-10:30
4:00-6:00
19
Practice
8-10:30
4:00-6:00
20
Practice
8-10:30
4:00-6:00
21
22
Practice
8-11
Team Breakfast after
23
24
Upper Merion
3:30
25
North Penn
3:30
26
Practice 3:00
*Pasta Party
27
@CB South
3:30
28
Cheltenham
3:30
30
31
**Match Schedule subject to change.
*sometime this week in Practice
between we will tie-dye, 8-10:30
we need to choose a 4:00-6:00
date.
Springfield
3:30
29
Excuses are a lack of faith in your own power, have faith
in yourself, even when others don’t.
~ September 2015 ~
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Life is like riding a bicycle to
keep your balance you must
keep moving.
1
@CR South
3:30
2
CB East
3:30
3
Pasta Party After
Practice
4
@Quakertown
3:30
5
6
7
8
@CB West
3:30
9
@Upper
Moreland
3:30
10
Pennridge
3:30
11
12
13
14
15
16
17
Pasta Party after @Souderton
Practice
3:30
Potential Senior
Night
18
19
20
21
22
23
24
25
@Abington
3:30
26
27
28
29
30
-All Matches are Subject to change
-Days without matches, practice will be held
from 3-5:30
Date
Body Parts
June 24th
Arms and Abs
3 exercises 3 sets 10 reps
June 26th
Legs and backs
July 1st
Arms and Abs
3 exercises 3 sets 10 reps
4 exercises 3 sets 12 reps
July 3rd
Legs and backs
July 8th
Arms and Abs
4 exercises 3 sets 12 reps
5 exercises 3 sets 10 reps
July 10th
Legs and backs
July 15th
Arms and Abs
5 exercises 3 sets 10 reps
5 exercises 3 sets 12 reps
July 17th
Legs and backs
July 22nd
Arms and Abs
5 exercises 3 sets 12 reps
5 exercises 3 sets 12 reps
July 24th
Legs and backs
July 29th
Arms and Abs
5 exercises 3 sets 12 reps
5 exercises 3 sets 10 reps
What you did
July 31st
Legs and Backs
August 5th
Arms and Abs
August 7th
5 exercises 3 sets 12 reps
5 exercises 3 sets 12 reps
Legs and Backs
5 exercises 3 sets 12 reps
*** Number of exercises is for each body part (3 really means six exercises in all) ***
Cardio Exercises
The calendar has you set up for a ladder type approach to cardio. The increase in length of activity is gentle, so
you should be able to handle the changes.
If you play a sport over the summer, and you are getting this amount of cardio in, I am not suggesting you do it again. This is just
an outline of what will prepare you for the upcoming season.
Examples of Cardio Exercises
Running/Jogging
 To keep this interesting, I would not do it on a track (boring!). My suggestion would be parks or
courses that you do not run often. There are many that I know of in Horsham if you need ideas.
 Try going with a buddy. Push each other to work a little harder. Do not talk while you are running,
focus on what you are doing. One good idea is to check a watch, run for the scheduled time, and
then when the time is up walk back, this would be a good time to talk, etc.
 Make sure you are training and not just running to run. If you are going to spend the time training,
you might as well do it right!
 Don’t go on the hottest day of the year in the middle of the afternoon!! Be smart! It is not about
getting heat exhaustion!
 PLAY TAG ~~ Get a bunch of girls together and play tag in a park, great way to get cardio
Elliptical/Treadmill/Stationary Bike / Rowing Machines
 If you are lucky enough to have gym equipment at home, or a gym membership and you are looking
to beat the heat, these are ok every once in a while. Keep in mind we play outdoors, so you want to
prepare for that.
 Switch it up, if you are up to the 30 min mark, do 10 on each if you are in a gym, or 15 outside and
15 inside
Swimming
 This is not Marko Polo in the pool with your friends. If you want to swim for cardio, laps are the
way to go.
Soccer
 If you play soccer, this is an awesome way to get some cardio in
Roller Blade
 Be careful! This can be a fun way to get your cardio in, just make sure you are working while doing
this one too. It is easy to think you are doing cardio when you are not really doing much. Please
wear appropriate protective gear.
Jumping Rope
 Do this ½ and ½ with running for a great cardio work out.
Play Tennis!
 This is a great way to get your cardio in, just make sure you are playing at a quick pace. Don’t walk
after balls, jog. You may need to add some more time, warm ups don’t count
Weight/Strength training
Start every weight training work out with a 5-10 minute warm up jog, and plenty of stretching.
Record your weights and reps every work out so you are working towards something.
You do not need a gym to weight train. Using your own body’s resistance is sometimes good enough.
The key here is to use low weights and high reps. Doing 3 sets is ideal. I am not trying to bulk you up, plus
this will hurt flexibility. Below are some good drills suggested to me from the tennis coach at Hofstra.
Legs
 Forward Lunges ~ No weight or with light weights in hands 8-12 reps each
leg. Try starting with no weight and increase as you go.
 Side Lunges ~ same concept; just go side to side, works different muscle.
 Calf Raises ~ start by standing with feet together, rise up on your toes and then back down. Do
them slowly so you can feel your muscles working. Start with no weights and work your way up to
holding something heavy. You should do 3 sets of 25. For a more challenging exercise do them
one leg at a time.
 Lying Abductors ~ Start with your legs together lying on your side, move the top leg straight up to a
45 angle. Then same with the other side. Start with no weights and then if you have a dumbbell
you can hold it on your leg as you push up. There are also machines in a
gym for this same exercise. Do three sets of about 25 on each leg. Less if
you just added weight.
 Lying Adductors ~ Same concept as the one above, this time cross the top leg over, and lift the
bottom leg
 Wall Sits ~ imaginary seat, to make it harder, hold something in your lap while you
do this one.
Arms
 Bicep curls ~ with a light weight curl a dumbbell or some
slowly. Do 8-12 reps on each arm, alternating arms, 3 sets.
your back, and move slowly.
other
Do
weight
no use
 Hammer Curls ~ very similar to bicep curls, but keep the head of the dumbbell pointing
towards your shoulder. You should do the same number of reps with Hammer curls as you
do with Bicep curls, even though the hammer may be more difficult.
 Triceps overhead extension ~ with the dumbbell behind you, move it up and down
with both hands. Make sure to keep your elbows close to your head. You do not want
to move your elbows out to the side. For this you should do a light weight 15-20 reps,
3 sets.
 Triceps kick out ~ see the picture for proper technique, you should do 12-15 reps with a light weight
each arm. Keep your elbow tight to your body and move slowly.
 Wrist curls ~ these are so important and will help your grip, and your racquet control. Use dumbbells
you can roll them up and down. 25 times in 3 sets.
 Tennis ball squeezes ~ hold a tennis ball in your palm tightly and squeeze it over and over again, make
sure you do both hands, not just your dominate hand. You can do this while watching TV, sitting in
class (you better not be in summer school) but this is an excellent way to strengthen your forearm.
Shoulders and Backs
 Shoulder Shrugs ~ have your arms hanging down by your sides with your feet slightly apart. Shrug your
shoulders up to your ears and relax. Do about 25 3x’s
 Shoulder Press ~ with dumbbells by your ears push the weights straight up over your head. Keep your
shoulders down and complete this exercise slowly. Do the exercise 8-12 times 3 sets.
 Lateral Raise ~ Hold the dumbbells by your sides and raise your arms keeping them straight, until the
weight is even with your shoulder and then slowly bring them back down.
 Flat Backs ~ Stand with your feet shoulder width apart and your hands behind your back. Lower your
head keeping your back completely straight until your head is even with your hips. Slowly raise your
head again, then entire time keeping your back straight.
 Quick Twists ~~ Holding a weight, or without one turn quickly left and then quickly right keeping
your head still, not only should you feel this in your back, but in your abs as well Going to the left and
right counts as one.
Abs
You should end every work out with abdominal exercises. 25 reps of 4 different exercises and work your way
up to 25 reps of 12 alternating exercises. Here are some examples of ab exercises, any of them are fine. If you
need further explanation just ask
 Straight sit ups
 Legs to one side
 Ankle crossed over to opposite knee
 Feet straight out on ground
 Feet straight out and slightly raised
 Thighs perpendicular to the floor and feet straight out
 Feet up in the air straight up
 Feet up in the air side to side (hand to foot)
 Bicycles
 Kick outs
 Planks
 Standing twists with or without weights
 Butterfly sit ups
 Butt lifts
 Scissors
 Kick ups
 V-Sits