Movement Foundation

Warm up together with mirror shuffles, split-step calls, short accelerations, and synchronized shadow swings tied to movement foundation.

Match your partner's tempo without losing posture.

One partner calls forehand, backhand, crosscourt, line, deep, short, or recover. The working player moves and shadow-swings based on the call.

React first, then organize your body.

Partner leads movement patterns while the working player mirrors, loads, swings, and recovers. Add late calls to increase decision speed.

Stay balanced even when the call comes late.

Alternate work/rest rounds: shuttle races, split-step reactions, lateral chase drills, plank taps, squat holds, and competitive movement games.

Compete hard, move clean.

Both players walk, breathe, and stretch hips, hamstrings, calves, shoulders, and backs. Add quick reflection: what movement broke down first?

Notice the pattern so you can train it next time.