Movement Foundation

Prepare the body with jogging in place, lateral steps, hip openers, arm circles, split-step rhythm, and shadow swings for movement foundation.

Move like a tennis player before you train like one.

Perform shadow strokes and imaginary rally sequences focused on this goal: Build athletic ready position, split-step timing, and controlled recovery habits. Use slow reps first, then add speed while staying balanced.

Perfect the shape before adding speed.

Train tennis footwork without a ball: split-step, shuffle, crossover, load, swing, and recover. Use floor lines, room markers, or imaginary court zones.

Your feet decide whether the swing has a chance.

Complete a circuit of squats, reverse lunges, lateral lunges, skater hops, plank shoulder taps, mountain climbers, and short high-intensity intervals.

Own the stop as much as the start.

Stretch hips, hamstrings, quads, calves, glutes, shoulders, and mid-back. Finish with slow nasal breathing.

Recovery is part of skill development.