Warm-Up · RAMPPhase 1 · Shoulder armor & kinetic prep · 6-8 min | Time__ : __ |
![]() | 1 | Face Pullsteady breathing rhythm | 8 + 8 | | ![]() | 2 | World's Greatest Stretchhips fire first, shoulders lag — feel the separation stretch | 6/side | | ![]() | 3 | Band External Rotation — slow eccentric3-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 | Agility Ladder — Quick Feetsplit-step lands AS the call comes — react, don't guess | 6 × 8 s | | ![]() | 2 | Shuttle Runplant, cut, and recover 180° to the centre mark | 6 × 8 s | | ![]() | 3 | Split-Step Jump — land loadedbrake 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 | Rotational Throwthrow along the stroke line — scoop forehand, slam serve | 5 × 4/side | | ![]() | 2 | Ball Slamground to racquet — legs start it, wrist finishes it | 5 × 4 | | ![]() | 3 | Landmine Rotationground to racquet — legs start it, wrist finishes it | 5 × 4/side | |
| Phase 4 · Court Strength & Deceleration Anchor15-18 min · unilateral bias · tempo eccentrics · rest 90 s | Time__ : __ |
![]() | 1 | Goblet Squatknee tracks the second toe on every wide plant | 3 × 6/side | kg | | ![]() | 2 | Kettlebell Swinghips low and loaded before the racquet arm moves | 3 × 6 | kg | | ![]() | 3 | Chest-Supported Rowhips fire first, shoulders lag — feel the separation stretch | 3 × 8 | kg | | ![]() | 4 | Suitcase Carryknee tracks the second toe on every wide plant | 2 × 20 m | kg | |
Progression: Ballistic rule: throw at 100% intent, full recovery — power dies in fatigue. Every throw matches a stroke trajectory: scoop = forehand, step-behind = backhand, slam = serve. 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 | Child's Posesteady 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. |
