Movement Foundation

Use the court lines to build heat: jog, shuffle, carioca, split-step reps, and shadow swings connected to movement foundation.

Start relaxed, finish alert and springy.

Use self-feeds, drop-feeds, wall work if available, or serve-box targets to rehearse this goal: Build athletic ready position, split-step timing, and controlled recovery habits. Keep reps organized and reset after mistakes.

Quality reps beat rushed reps.

Move from recovery position into the imagined or self-fed ball, execute the stroke, then recover. Increase pace gradually while preserving balance.

Recover first, then prepare again.

Complete tennis-specific intervals: lateral shuffles, split squats, skater hops, court-line sprints, and controlled core rotations. Match the effort to controlled pressure.

Strong legs create calm strokes.

Walk the baseline, slow breathing, then stretch hips, hamstrings, calves, shoulders, and thoracic spine.

Leave the court looser than you started.