Six of us swimmers and avid basketball players are taking a break from strenuous Junior year in a midwestern high school. We are going to ski in hills in northeast. We would like to have fun but also improve our agility and endurance. We are planning following activities:

a) Sking, Nordic cross country sking
b) Basketball
c) Swimming in a health club
d) Yoga & Mediatation

We would like to make it a wholesome workout and excursion.

I would like to approach it in following way:

1) 8 hours of deep sleep
2) healthy diet - six times eating breaks
3) 24 Sun Salutations and Pranayam in the morning
4) Yoga Stretches for 30 minutes in the morning
5) Morning Session: Swimming/Skiing/BasketBall
6) Afternoon Evening: Skiing/BasketBall

I appreciate any comments, pointers to well tried out workout/drills etc which guarantee
20% improvement in 50 yard sprint and 10% improvement in high and side jumps.