Warm-Up · RAMPPhase 1 · Shoulder armor & kinetic prep · 6-8 min | Time__ : __ |
![]() | 1 | Leg Swingsteady breathing rhythm | 8 + 8 | | ![]() | 2 | Thoracic Rotationhips fire first, shoulders lag — feel the separation stretch | 6/side | | ![]() | 3 | Band Pull-Apart3-s eccentric on every external rotation — armor is built slow | 2 × 12 | |
Phase 2 · Footwork, Deceleration & Reactivity8-10 min · full recovery between reps · react to a call, not a plan | Time__ : __ |
![]() | 1 | Jump Ropesplit-step lands AS the call comes — react, don't guess | 4 × 10 s | | ![]() | 2 | Fast Feetplant, cut, and recover 180° to the centre mark | 4 × 10 s | | ![]() | 3 | Drop Stepbrake in two steps max — chest over knee, hips low | 4 × 4/side | |
| Phase 3 · Rotational Ballistics — Kinetic Chain10-12 min · 100% intent per throw · rest 45-60 s · both sides | Time__ : __ |
![]() | 1 | Overhead Throwthrow along the stroke line — scoop forehand, slam serve | 3 × 5 | | ![]() | 2 | Wall Ballhips fire first, shoulders lag — feel the separation stretch | 3 × 5 | |
Phase 4 · Court Strength & Deceleration Anchor3 games of 4 points · 8 s all-out : 20 s walk · 90 s between games | Time__ : __ |
![]() | 1 | Shuttle Runpoint pace: 4-12 s honest work, walk the changeover | 8 s : 20 s | | ![]() | 2 | Lateral Shufflepoint pace: 4-12 s honest work, walk the changeover | 8 s : 20 s | |
Rounds Progression: Foundation rule: cuff work is daily bread — light bands, slow eccentrics, zero shoulder pain. Knee tracks the second toe on every lateral plant; film the wide cut. Phase 5 · Posterior Decompression & Vagal Reset4-6 min · sleeper-line shoulder traction, psoas release, breathwork | Time__ : __ |
![]() | 1 | Cross-Body Posterior Shoulder Stretch3-s eccentric on every external rotation — armor is built slow | 45 s/side | | ![]() | 2 | Doorway Pec Stretchsteady breathing rhythm | 45 s/side | | ![]() | 3 | Box Breathingsteady breathing rhythm | 4-4-4-4 · 2 min | |
Coach notes: Log every load and every time box — next week's card asks for 2% more. |
